Workout of the Day 1 June 2016

Workout of the Day 1 June 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

“It is never too late to be what you might have been.”
-George Eliot

Weightlifting Wednesday

12 Rounds:

Every 40 Seconds – 1 Power Clean (65%)

Rest 4:00

12 Rounds:

Every 40 Seconds – 1 Power Snatch (65%)

Rest 4:00

For Time:

42 Wallballs (20/14) (14/10), 21 Toes to Bar (knee tucks/anchored toes to rig)

30 Wallballs, 15 Toes to Bar

18 Wallballs, 9 Toes to Bar

Power Clean

Power Snatch

Metcon (Time)

Mobility

OH Banded Distraction

Foam Roll Lats

T-Spine Smash

Samson

Workout of the Day 31 May 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

Metcon

“50 Cal” (Time)

3 Rounds:

21 Calorie Row

15 Power Cleans (155/105) (135/95) (115/80)

9 Box Jumps (24/20) (20/16) (16/12)

Mobility

Super Front Rack

Banded Hamstring

Accumulate 2 min. Hang on rig or rings

Workout of the Day 30 May 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

“The dead soldier’s silence sings our national anthem.”
-Aaron Kilbourn

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Scaling options:

800m Run

Split reps in half

800m run

*Jumping PU recommended

Mobility

Couch

OH Banded Distraction

Lateral Opener

Workout of the Day 29 May 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

“The true measure of an individual is how he treats a person who can do him absolutely no good.”
-Ann Landers

Speed/Agility

Sprints

3x400m

3x200m

3x100m

1:1 work/rest

Midline Cashout

2 Rounds (not for time):

20 V-Ups

15 Good Mornings (75/55) (55/35)

10 Double KB Sit-Ups (12/8)*

Hold KBs in Front Rack and anchor feet with Dumbbells. Use DBs close in weight if KBs are taken.

Mobility

Banded Hamstring

Pigeon

Calf Smash

Upward-Facing Dog

Workout of the Day 28 May 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

“Wise men speak because they have something to say; Fools because they have to say something.”
-Plato

Metcon

On Monday (Memorial Day) we will be performing the Hero wod, “Murph” – it is long and hard. We will have scaling options. If you are very sore from the week it would be wise to take AT LEAST one, even two days off before that workout. Let your body recover before fighting that monster. Also, now that the heat has arrived, please be sure to increase your water intake by 30-50%. Be wise about your preparation and recovery!

“Whirl Wind” (Calories)

“Whirl Wind”

Teams of 3, 5 Rounds:

1:00 at each station

Station 1 – 7 Power Cleans (135/95) (115/80) (95/65)

Station 2 – 20 Wallballs (20/14) (14/10)*

Station 3 – Max Calorie Row

*Scaling option – 10-15 Wall Balls

The score is the total amount of calories on the Row.

Leave the total running for all five rounds.

Strength

Hang Power Clean

With a running clock, take 10 minutes to build to a heavy Single (focusing on perfect form – if you miss, you’ve hit your Single).

Hang Power Clean

Mobility

Super Front Rack

Banded Hamstring

Couch

Downward-Facing Dog

Competitor Accessory Work

1. Clean and Jerk

EMOMx10: 1 Clean and Jerk

This is part of a progression for building your Clean and Jerk. Every Saturday for the next 4-6 weeks you will do an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).

2. Front Squat

3×3 (across)

Workout of the Day 27 May 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

“The time to repair the roof is when the sun is shining.”
-John F. Kennedy

Metcon

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Nate (AMRAP – Rounds and Reps)

AMRAP 20:

2 Muscle-Ups (4 Pull-ups + 4 Ring Dips/Push-ups) (4 Ring Rows + 4 Push-ups)

4 Handstand Pushups (box-assisted hspu) (4 Push-ups)

8 Kettlebell Swings (32/24) (24/16) (16/12)

Mobility

Foam Roll Lats

Accumulate 2 min. Hang on the rig or rings

OH Banded Distraction

Seated Straddle

Workout of the Day 26 May 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

“You have to do something in your life that is honorable and not cowardly if you are to live in peace with yourself.”
-Larry Brown

Metcon

Today is Buddy Day. Welcome all of the new faces!

Turner and Hooch (Time)

Teams of 2

For Time:

2,000m Row

100 Jumping Medball Squats (20/14) (14/10)

80 Box Jumps (24/20) (20/16)

60 Burpees to a 6″ Target

40 Kettlebell Swings (24/16) (16/12)

20 Pull-ups (Ring Rows)

One partner works while the other rests; split reps as needed.

-30 min. cap-

Mobility

Couch

Seated Straddle

Lateral Opener

Endurance Metcon

“Red Stripe” (Time)

100 Russian Swings (32/24) (24/16)

400m Run

200m Overhead KB carry (16/12) (12/8)

800m Run

100 Goblet Squats (24/16) (16/12)

400m Run

200 Double Unders (600 Singles)

800m Run

-40 min. cap-

Workout of the Day 25 May 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

“Success is the sum of small efforts, repeated day-in and day-out.”
-Robert Collier

Weightlifting Wednesday

1. Squat Snatch – 1-Rep Max

-Scale: Power Snatch

2. Power Clean – 1-Rep Max

We are testing our 1-Rep Snatch and Power Clean so that we can start a progression based off percentages starting next week. Let’s establish our current best today!

Squat Snatch

Power Snatch

Power Clean

Mobility

OH Banded Distraction

Pigeon

Oly Wall Squat

Accumulate 2 min. Hang on rig or rings

Competitor Accessory Work

Unbroken OHS (95/65)

21-18-15-12-9-6-3

Rest as little as needed b/t sets.

Metcon (Time)

Unbroken OHS

21-18-15-12-9-6-3

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

Up Ladder of: 1-2-3-4-5…

Clean and Jerks (155/105)

Ring Muscle ups

Workout of the Day 24 May 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

“You miss 100% of the shots you don’t take.”
-Wayne Gretzky

Metcon

Sugar Daddy (Time)

21 – 15 – 9

Deadlifts (225/155) (185/135) (155/105)

400 Meter Run

Midline Cashout

4 Rounds (not for time):

20 Russian Twists (45/25) (25/15)

15 Supermans

10 Toes to Bar

:30 Hollow Rock or Plank Hold

Mobility

Upward-Facing Dog

Pigeon

Banded Hamstring

Competitor Accessory Work

3 RFT:

30 Calorie Row

30 GHDSU

30 Hip Extensions

Metcon (Time)

Workout of the Day 23 May 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

“Success is walking from failure to failure with no loss of enthusiasm.”
-Winston Churchill

Strength

Thruster

Build to a heavy Triple

Metcon

“Merengue” (Time)

3 Rounds:

30 Burpees

30 Pull-Ups (30 Banded/Jumping PU)

30 Thrusters (75/55) (55/35)

-25 minute cap-

Mobility

OH Banded Distraction

Couch

Foam Roll Lats

Lateral Opener