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Workout Of The Day – 5 July 2015

Warm-up
Coach’s Choice

Strength
3×8 Backsquat (across)

Cash-Out
5 min AMRAP
Burpees
*On the minute 25 Double Unders

Mobility
Lateral Opener – 2 min/side
Couch Stretch – 2 min/side
OLY Wall Squat – 1 minute


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Workout Of The Day – 4 July 2015

Warm-up
Coach’s Choice

Metcon
“Team Drenik”
Teams of 3
AMRAP 22
7 Rope Climbs
10 Thrusters (155/105) (115/80) (95/65)
15 Power Cleans (155/105) (115/80) (95/65)
46 Calorie Row
*Split reps as needed

Mobility
Banded Hip Extension – 1 min/side
Foam Roll Legs/Lats 2 min/side
Banded Hamstring – 1 min/side
Super Front Rack – 1 min/side

Competitor Accessory
1. Gymnastics
5 RFT:
10 Pistols
15 GHDSU

2. Strength
4×6 Overhead Squat (climbing)


4th of july

Workout Of The Day – 3 July 2015

For the Holiday Weekend:
No 6:30pm Friday class
No 11:00am Saturday class

Warm-up
Coach’s Choice

Metcon
“The Night Watch”
21-15-9-15-21
Wallball (20/14) (14/10)
Box Jump Over (24/20) (20/16)
200 Meter Run

Mobility
Couch Stretch – 2 min/side
Calf Smash on Foam Roller – 2 min/side
Pigeon Stretch – 1 min/side

Competitor Accessory
Clean
A. 3×3 quick singles at 80%
B. 3×2 quick singles at 85%
C. 3×1 at 90%
D. Work up to a heavy single.


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Workout Of The Day – 2 July 2015

Warm-up
Coach’s Choice

Metcon
“JT”
21-15-9
Handstand Push Up (Wall Climbs 9-6-3) (Standing DB Press – coaches will help choose weight)
Ring Dip (Bench Dips w/feet on box) (Bench Dip)
Push Up

Cashout (as a class)
5x200m Sprints (partner up)

Mobility
Banded Hamstring Stretch – 1 min/side
OH Banded Distraction – 1 min/side
Lateral Opener w/band – 2 min/side


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Workout Of The Day – 1 July 2015

Warm-up
Coach’s Choice

Weightlifting Wednesday
Build to a 1 Rep Heavy Deadlift

Cash-Out
EMOM 12 Minutes
Min 1: 8 Romanian Deadlifts (135/95) (115/80) (95/65)
Min 2: :40 Plank Hold
Min 3: 40 Double Unders (15 DU Attempts) (60 Singles)

Mobility
Banded Hamstring Stretch – 1 min/side
Downward-Facing Dog – 1 minute
Pigeon Stretch – 2 min/side

Competitor Accessory
4×6 Bulgarian Split Squats (6/leg) – you choose the weight


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Workout Of The Day – 30 June 2015

Photo Credit: Julie Giorgi

Warm-up
Coach’s Choice
OHS Mobility: T-Spine Smash / Oly Wall Squat
*Coaches – if shoulders are consistently internal in the bottom of the Squat, please advise athletes to drop in weight.

Metcon
“Naughty Nancy”
4 Rounds
600m Run
25 Overhead Squats (140/95) (115/80) (95/65)
Scaling option – 3 rounds

Mobility
Foam Roll Legs/Lats – 2 minutes
OH Banded Distraction – 1 min/side
Banded Hip Extension – 1 min/side
Couch Stretch – 1 min/side

Competitor Accessory
1. Snatch
ARAMP 1 of Max Snatches (115/80)
Rest 1 minute
ARAMP 1 of Max Snatches at (155/105)
Rest 1 minute
ARAMP 1 of Max Snatches at (185/135)

2. Strength
4×6 Front Squats (across)


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Workout Of The Day – 29 June 2015

Warm-up
Coach’s Choice

Metcon
Hulk Hogan
On the 2 Minute for 20 Minutes
3 Muscle Ups (6 Pull-ups + 6 Ring Dips) (6 Ring Rows + 6 Push-ups)
5 Power Cleans (185/135) (155/105) (135/95)
7 Burpees

Midline Cashout
Accumulate 1 minute in an L-sit or 2 minutes in a Hollow Rock Hold
50 V-ups
Accumulate 1 minute in a Superman Hold
*Midline Cashouts will do wonders for injury prevention, especially in the lower back. One of the hallmarks of CrossFit is the premise of Core-to-Extremity functional movement patterns. The power stems from our core strength and stability. This is the primary reason that gymnasts are such good athletes – their core is solid!

Mobility
Upward-Facing Dog – 1 minute
Downward-Facing Dog – :30/x2
Accumulate 90 seconds on the Rings or Rig
Pigeon Stretch – 1 min/side

Competitor Accessory
1. Clean and Jerk
EMOMx10: 3 Reps

2. Back Squat
Work up to a heavy double

3. Gymnastics Skills
50 Strict HSPU for time


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Workout Of The Day – 28 June 2015

Congrats to our two CFP teams on placing 1st and 3rd place during the No Risk No Rewards competition

Warm-up
Coach’s Choice

Strength
“Suns Out Guns Out”
Bench for Max Reps
(1 attempt at each weight)
225/155 (185/135) (155/105)
185/135 (155/105) (135/95)
155/105 (135/95) (95/65)
135/95 (95/65) (75/55)
95/65 (75/55)
Following Each Max Set Complete
a Max Set of Strict Pull-Ups (Banded Pull-ups) (Ring Rows)

Burner
400m Run
50 Air Squats
50 Walking Lunges
200m Run

Mobility
Lateral Opener – 2 min/side
OH Tissue Smash w/Lax ball – 1 min/side
Foam Roll Lats – 1 min/side


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Workout Of The Day – 27 June 2015

We will be postponing today’s Beach WOD due to the weather. Reports for Second Beach is Cloudy and in the 60’s. We will post the new Beach WOD date later this week. Lets hope the new scheduled date is a nice sunny day in the 80’s.

Warm-up
Coach’s Choice

Metcon
“Fight Gone Bad”
3 Rounds:
1:00 – Wallballs (20/14) (14/10)
1:00 – Sumo Deadlift High Pulls (75/55) (65/45)
1:00 – Box Jumps (20″)
1:00 – Push Presses (75/55) (65/45)
1:00 – Row for Calories
1:00 – Rest

Mobility
Couch Stretch – 2 min/side
Banded Hip Extension – 1 min/side
Triple Bully – 1 min/side
Foam Roll T-Spine / Lats – 2 minutes

Competitor Accessory
1. Snatch
EMOMx10: 1 Snatch (start at 50% and climb)

2. Gymnastics Benchmark
5 Legless Rope Climbs for time


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Workout Of The Day – 26 June 2015

Beach WOD tomorrow. We will be going to Second Beach in Middletown, RI. Carpool at CFP at 8am. Start WOD at 10am.

Warm-up
Coach’s Choice

Metcon
“The Last Supper”
TABATA
(8 Rounds of 20 Seconds of Work 10 Seconds of Rest)
Deadlifts(185/135) (155/105) (135/95)
Pull-Ups (Jumping Pull-ups) (Ring Rows)
Front Squats (135/95) (115/80) (95/65)
Double Unders (Single Unders)
*Complete a full tabata protocol at each station (4 mins of :20 on, :10 off) before moving to the next station. No extra rest between stations. Post total reps for each station.

Gymnastic Cashout
2 Rounds
:30 Handstand Hold
3 Skin the Cats (Bridge-ups) (Table Tops)
:30 Hollow Rock Hold

Mobility
Posterior Chain Floss – 30 reps/leg
Banded Hamstring Stretch – 1 min/leg
Foam Roll Legs/Lats – 1 min/side
Accumulate 90 seconds Passive hang on rig

Competitor Accessory
1. Clean & Jerk
3×2 at 80%
3×1 at 85%
1×1 at 90%
3×1 at 85%
3×2 at 80%

2. Strength/Gymnastics Accessory
4 Supersets of:
15 Barbell Bicep Curls + max unbroken C2B Pull ups – you choose the weight for the curls
Rest 1 minute
15 Skull crushers + max unbroken Strict HSPU
Rest 1 minute


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