ohs

Workout Of The Day – 24 November 2014

Did you PR your OHS last week? Let us know so we can give you a shout out. All that work paid off!


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audrey

Workout Of The Day – 23 November 2014

CFP Athlete Audrey Leitar is having a great time on her trip to South Africa!

Warm-up
Coach’s Choice

Strength/Skill
Sumo Deadlift
Build to a heavy set of 5

Metcon
50 Deadlifts for time (185/135) (155/105) (115/80)
*5 Burpees OTM
*Be smart on this one due high-volume Deadlifts. Focus on FORM before speed.

Mobility
Couch Stretch
Posterior Chain Floss
Pigeon Stretch


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cfhs

Workout Of The Day – 22 November 2014

Central Falls High School competing in a Spartan race that you funded!

Warm-up
Coach’s Choice
Mobility: Lateral Opener
Oly Wall Squat

Metcon
3 Rounds:
800m Run (or Row, depending on weather)
30 Squat Cleans (95/65) (75/55)
30 Bar-Facing Burpees

Mobility
Couch Stretch
Pigeon Stretch
Lateral Opener
Triple Bully (rig)


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usaw

Workout Of The Day – 21 November 2014

Josh and Dave getting their USAW certification.

Warm-up
Coach’s Choice

Strength/Skill
Push Jerk
Build to a heavy Single

Metcon
10-9-8-7-6-5-4-3-2-1 Jerk (155/105) (135/95) (95/65) – no racks
2-4-6-8-10-12-14-16-18-20 Pull-up (Ring Rows)

Mobility
Banded OH Distraction
OH Tissue Smash (lax ball)
Foam Roll Lats

Competitors’ Accessory
1. Back Squats
10×3 (across)

2. 300 Double Unders – every time you break complete 10 GHD Sit-ups (if you break more than 10 times, call it a day.)


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holiday

Workout Of The Day – 20 November 2014

It’s getting close to the best time of the year! CFP Holiday Party. This year it is at Cafe Nuovo. Same weekend as last year. Food, drinks, DJ and a giant dance floor. Don’t miss it- or forget to vote on this years Most Likely Nominations coming out soon. We hope you can party with us! To get your ticket please email trainplaythrive@crossfitprovidence.com. It is $50 for dinner, free parking, two complimentary drinks, dj, dancing and great company in a beautiful atmosphere. Dress up clothes suggested.

Warm-up
Coach’s Choice

Strength/Skill
Coaches, take time to thoroughly instruct each Metcon movement

Metcon
Teams of 2
AMRAP 20:
20 Calorie Row, 40 Burpees
30 Calorie Row, 60 KB Swings (24/16) (16/12)
40 Calorie Row, 80 Box Jumps (24/20) (20/16)
50 Calorie Row, 100 Wall Balls (20/14) (14/10)

Mobility
Foam Roll Lats
Lax Ball Pecs/Shoulders
Couch Stretch


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cfprov

Workout Of The Day – 19 November 2014

The CFP Crew in a waterfall.

Today is Weightlifting Wednesday – Get focused, support one another, and enjoy it!

Warm-up
Coach’s Choice
Mobility: Lateral Opener (wall)
Oly Wall Squat

Strength/Skill
Build to a Max at each:
Back Squat
Bench
Deadlift

Mobility
Couch Stretch
Lateral Opener (wall or banded)
Posterior Chain Floss
Banded Hamstring Stretch

Competitors’ Accessory
1. Back Squats
8×4 (across)

2. 4RFT:
10 Deadlifts (245/175)
10 TTB
10 Push Press (115/80)
10 KBS (32/24)


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amit

Workout Of The Day – 18 November 2014

Throwback to this summer’s Monadnock hike. Athlete Amit Warambhe on the summit.

Warm-up
Coach’s Choice
Mobility: Super Front Rack

Strength/Skill
Power Clean
3RM (touch and go)
*If not proficient with Power Cleans, drop after each rep.

Metcon
4 Rounds
5 Power Cleans (185/135) (155/105) (115/80)
200m Run
RX+ / RX / SC in Wodify

Mobility
Super Front Rack
Banded Hip Extension
Oly Wall Squat

Competitors’ Accessory
15-10-5 Muscle-ups
30-20-10 Box Jumps (24/20)


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8amclass

Workout Of The Day – 17 November 2014

The 8 am class on Halloween. Coach Jon Janton is all decked out.

Warm-up
Coach’s Choice
Mobility: Anchored T-Spine Smash (foam roller + BB)

Strength/Skill
Overhead Squat
1RM

Metcon
25 OHS (135/95) (95/65) (75/55)
75 Double Unders (150 Singles OR 35 DU attempts)
25 Calorie Row
75 Double Unders
25 OHS
*RX+ / RX / SC in Wodify

Mobility
T-Spine Smash (foam roller)
Calf Smash
Lax Ball Shoulders/Scaps
Couch Stretch

Competitors’ Accessory
1. Back Squats
6×6 (across)

2. AMRAP 5
10 Bar-Facing Burpees
15 Thrusters (95/65)
20 C2B Pull-ups

3. Low Hang Snatch (below the knee, off the ground)
5RM


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lukee

Workout Of The Day – 16 November 2014

The 9am class getting after pull-ups.

Warm-up
Coach’s Choice
Mobility: Oly Wall Squat

Strength/Skill
Deadlift
Build to a heavy set of 5 reps

Metcon
AMRAP 3
10 Wall Balls (20/14) (14/10), 20 Double Unders (40 Singles OR 10 DU attempts)
-Rest 1:00-
AMRAP 3
Burpees
-Rest 1:00-
AMRAP 3
10 Wall Balls, 20 Double Unders
RX / SC in Wodify

Mobility
Oly Wall Squat
Couch Stretch
Banded Hamstring Stretch
Lateral Opener


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luke

Workout Of The Day – 15 November 2014

Luke, Robin and Erin before their half marathon in Vancouver!

Warm-up
Coach’s Choice
Coaches: Use the extra time to focus on instructing Metcon movements.

Metcon
Teams of 3
AMRAP 20:
9 Calorie Row
9 Box Jump Overs (20/16)
9 Thrusters (95/65) (75/55)

*CLEAR the box when jumping over; otherwise, touch it on the way.
*RX / SC in Wodify – record your team name + the names of your teammates!
*Workout is a Relay. Partner 1 completes all reps, followed by Partner 2, followed by Partner 3. Each time an athlete completes the Thrusters, it counts as one round. This means, go FAST.

Mobility
OH banded distraction
Calf Smash
Oly Wall Squat
Couch Stretch

Competitors’ Accessory
“Mark 35″ (This is in honor of Craig Kenney’s brother who passed away 11/26/06. Craig represents our region at the Games and is one of the hardest workers out there. He claims he got his work ethic from Mark. Work harder today with Mark in mind!)

“Mark 35″
7 RFT:
5 Bench (Bodyweight/70% Bodyweight)
5 Cleans (Bodyweight/70% Bodyweight)
35 Double Unders


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