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Workout Of The Day – 1 March 2015

Reminder if your competing in the CrossFit Open, you must submit your scores before 8pm on Monday. If you haven’t been judged yet please try to make arrangements with any of the coach’s

Warm-up
Coach’s Choice

Strength/Skill
3 Sets of 3 Touch and Go Power Cleans (across: 70-75% of 1RM)
*SC – Take from the Hang position and try not to drop the barbell

Metcon
“Cash Out”
AMRAP 7
2 Power Cleans (135/95) (95/65) (75/55)
25 Double Unders (50 Singles)
4 Power Cleans (135/95) (95/65) (75/55)
25 Double Unders
6 Power Cleans (135/95) (95/65) (75/55)
25 Double Unders
*Continue to increase Power Cleans by 2 reps each round
Double Unders remain at 25 a round (50 Singles)

Mobility
Banded Hip Extension
Super Front Rack (banded)
Calf Smash (on barbell)


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Workout Of The Day – 28 February 2015

A few of the competitors watching the announcement of 15.1

Warm-up
Dynamic movements, down and back
20 Pass Throughs
20 Sotts Press (PVC)
20 Sit-ups
20 Jumping Lunges
Barbell Movements of Open 15.1

Metcon (RX)
“Open 15.1″
AMRAP 9
15 Toes to Bar
10 Deadlifts (115/75)
5 Snatch (115/75

15.1A
1-Rep-Max Clean and Jerk (6 min. cap) -workout concludes at the 15:00 mark.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

1-Rep-Max Clean and Jerk (6 min. cap)

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

1-Rep-Max Clean and Jerk (6 min. cap)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

1-Rep-Max Clean and Jerk (6 min. cap)

For those not competiting in the Open, the 1-Rep-Max Clean and Jerk will not have a time cap – build to a heavy Single for the day.

Mobility
Couch Stretch
Lax Ball shoulders/scaps
Bilateral Internal Rotation
Foam/Lax Ball Lats


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Workout Of The Day – 27 February 2015

If you are participating in the CF Open, it would be smart to take today off.

Over the course of the next 5 Saturdays, we will only offer a 8am, 12pm and 3:30pm class. If you are participating in the CrossFit Open, we will be starting around 9am to discuss the WOD and to assign heats and judges. Remember you have until Monday to sign up to participate. Even if your not participating, come by and support your fellow CFP athletes as they test their fitness.

Warm-up
Coach’s Choice

Strength/Skill
On the :90 x 6
3 Squat Cleans + 6 Chest to Bar Pull-ups (Pull-ups) (Ring Rows)
*(135/95) (115/80) (95/65)

Metcon
“TABATA”
20 Seconds of Work 10 Seconds of Rest
for 8 Rounds of:
Sit-ups
Box Jumps (24/20) (20/16)
KB Swings (24/16) (16/12)
Front Squats (95/65) (75/55)
*Focus on smooth form and steady reps for Front Squats – do not fly through these!
*Complete all 8 rounds before moving to the next movement

Competitors’ Accessory/Mobility
Couch Stretch
Pigeon Stretch (45/25/15)
OH Tissue Smash (Lax ball)
Foam Roll Lats
Calf Smash


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Workout Of The Day – 26 February 2015

Starting this Saturday (2/28), we will be performing the CrossFit Open workouts as a gym. There will be Scaled and RX options, so please try not to miss out. Whether you are competing officially or not, it’ll be a great time for us to test our fitness level and throw down with each other. You will have until Monday to sign up, so if you’re on the fence after Saturday and you had a fun time (who won’t?), you’ll still have the opportunity to register at http://games.crossfit.com. If you’re not planning to workout on Saturday but have time to come support your fellow athletes, please do!

Warm-up
Coach’s Choice

Strength/Skill
EMOM x 10
Even: 4 Power Snatches (135/95) (95/65) (75/55)
Odd: 50 Double Unders (75 Singles) (50 Singles)
*SC – take Snatches the Hang position

Metcon
“Move it”
500m Row
30 Wall Balls (20/14) (14/10)
400m Row
30 HR Push-ups
300m Row
30 OH Walking Lunges (45/25)
200m Row
30 Overhead Squats (75/55) (55/35)
100m Row
30 Abmat Sit-ups

Bulletproof Shoulders (partner up)
3 movements today:
20 Scapular Pushups
T’s / W’s (5 each, with your partner pressing on your Scapula)
External Rotator – 5# plate for guys, 2.5 for gals – 20/side

Mobility
OH Banded Distraction
T-Spine Smash (foam roller + BB)
Upward-Facing Dog
Pigeon Stretch


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Workout Of The Day – 25 February 2015

The Opens are 1 day away. Tune in for the Live Event Thursday night at 8pm.

Warm-up
Coach’s Choice

Strength/Skill
EMOM x 10
Even: 1 Legless Rope Climb + 6 Pistols (3/leg)
Odd: 6 Super High Box Jumps (40/30) (30/24) (20/16)
*Rope Climb options: Regular Rope Climb / Halfway Climbs / 4 Ground-Pulls + 4 Knee Tucks

Metcon
“Redneck Paradise”
AMRAP 20
Teams of 2:
7 Box Jumps (24/20) (20/16)
100 ft Shuttle Sprint
7 KB Swings (32/24) (24/16) (16/12)
100 ft Shuttle Sprint
*Partners complete full rounds, then tag your teammate
*Think of a good team name – BEST team name of the DAY will receive 3 Fuel for Fires (each) on Thursday! If you don’t write it on the whiteboard (with your names), you won’t be in the running.

Mobility
Foam Roll Lats
Accumulate 1 minute Static Hang on the Rig
Calf Smash!
Bilateral Internal Rotation
Pigeon Stretch (45/25/15 Plate on back – 1 minute each side)

Midline Cashout (after class)
Accumulate 2 minute Hollow Rock Hold
Accumulate 1 minute Banded Superman Hold (black or red)
1 set of many unbroken Russian Twists as possible (45/25)


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Workout Of The Day – 24 February 2015

Warm-up
Coach’s choice

Strength/Skill
Snatch Complex
1 Hang Squat Snatch + 2 Overhead Squats
*For those who are unable to perform OHS, perform 1 Hang Squat Clean + 2 Front Squats
*If you’re good at Snatches, take it from below the knee.

Metcon
“Cowboy”
AMRAP 12
30 Calorie Row
15 Overhead Squats (95/65) (75/55) (55/35)

Mobility
Foam Roll Lats
OH Tissue Smash (lax ball)
T-Spine Smash (foam roller + bb)
Couch Stretch

Competitors’ Accessory
We’re going to take it easy on accessory work for the rest of the week due to the Open. Go hard in classes!


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Workout Of The Day – 23 February 2015

Warm-up
Coach’s Choice (get em’ really warm!)
*Include thorough instuction of metcon barbell movements

Metcon
“Team Open Test”
AMRAP 20
Teams of 2:
100 Wall Balls (20/14) (14/10)
100 Double Unders (200 Singles)
80 Box Jumps (24/20) (20/16)
80 Toes to Bar (KB Sit-ups – 16/12)
60 Chest to Bar (60 Pull-ups) (60 Ring Rows)
60 Burpees
60 Cleans (145/100) (115/80) (95/65)
40 Jerks (145/100) (115/80) (95/65)
20 Snatches (145/100) (115/80) (95/65)
20 Muscle-ups (20 C2B + 20 Ring Dips) (20 PU + 20 Ring Dips) (20 RR + 20 Box Dips)
*Cleans and Snatches can be Power or Squat. Jerks can be Push or Split.
*Split reps as needed

Partner Plank Cashout
1:00 Plank Hold (accumulate)
:30 Side Plank
:30 Side Plank
1:00 Plank Hold
*If you’re good at Planks, get your partner or coach to place a 45/25 plate on your back

Mobility
Upward-Facing Dog
Foam Roll Legs/Lats/T-Spine
Lateral Opener
Calf Smash
1:00 hold in the bottom of a Squat (with KB or Plate)


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Workout Of The Day – 22 February 2015

Warm-up
Coach’s choice

Strength/Skill
EMOM x 8 (total of 12 reps per movement)
Even: Split Jerks
3 reps (across: warm up to a moderately-heavy weight that you can Clean, no racks)

Odd: Back Squats
3 reps (across: warm up to a heavy weight and stay there)

*Partner up with someone of similar Strength…
*SC – perform Push Jerks or Push Press depending on experience (ask your coach!)

Metcon
“Bawitdaba”
AMRAP 15
1 Rope Climb (1 Halfway Climb) (4 ground-to-standing pulls + 4 knee tucks on the Rope)
4 Strict Handstand Push-ups (8 Strict Push-ups, no bounce at the bottom) (8 HR Push-ups)
8 KB Swings (32/24) (24/16) (16/12)
*Kipping HSPU are acceptable only if you have at least one Strict.

Mobility
OH Banded Distraction w/External Rotation Bias
Bilateral Internal Rotation (open up shoulder/chest)
Foam Roll Lats
Couch Stretch


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Workout Of The Day- 21 February 2015

Warm-up
Coach’s choice

Metcon
“First Kiss”
AMRAP 20
Teams of 2
21 Wall Balls (20/14) (14/10)
15 Calorie Row
9 Deadlifts (225/155) (185/135) (135/95)
*Complete full round before switching partners

Midline Cashout
2 Rounds
1:00 Hollow Rock Hold
50 Russian Twists (45/25)
25 Supermans

Mobility
Super Couch Stretch
Foam Roll Lats
Poterior Chain Floss


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Workout Of The Day – 20 February 2015

Warm-up
Coach’s choice

Strength/Skill(12 min. cap)
Squat Clean
Build to a heavy Single
*might be a PR day for many of you!
*SC will take it from the Hang position

Metcon
“Mott’s”
2 Rounds For Time
25 Box Jumps (24/20) (20/16)
20 Chest to Bar Pull-Ups (20 Pull-ups) (20 RR)
15 Strict Handstand Push-Ups (45 Wall Runs) (20 Push-ups)
10 Squat Snatches (135/95) (95/65) (75/55)
*SC – perform Power Snatches (with an option of adding an OHS)

Mobility
Couch Stretch
Pigeon Stretch (ask a friend to place a plate on your back – (45/25)
Lax Ball Shoulders/Chest/Traps
Banded Hip Extension
Internal Bilateral Rotation

Competitors’ Accessory
EMOM x 10
odd: 10 OHSwith 2-second pause at the bottom – you choose the weight.
Even: 50 Double unders


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