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Workout Of The Day – 18 April 2015

There will be normal classes today. 8am and 9am will be in the main box and the 10am will be in the back box.
The “Saved By The KettleBells” will be from 10am to 12pm in the main box.

Warm-up
Coach’s Choice

Metcon
“HURRICANE”
3 Rounds for Time
800 Meter Run (500m Run)*
21 Power Cleans (155/105) (135/95) (95/65)
*SC – Hang Power Cleans
*500m option for Scaled

Mobility
Super Front Rack
Banded Hip Extension
Calf Smash
Foam Roll Lats


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Workout Of The Day – 17 April 2015

Today is a HERO WOD called “J”. Please be mindful of the scaling options of 2 or 3 rounds. The goal is to move somewhat steadily the whole time. You will have to dig deep to finish this one, as there is a 35-minute time cap. Work hard, keep moving, and push each other!

Warm-up
Coach’s Choice

Metcon (35 minute cap)
“J”
200 Double Under Buy-In (300 Singles)
-immediately into-
4 Rounds for Time
5 Muscle Ups (10 C2B Pull-ups + 10Ring Dips) (10 Pull-ups + 10 Ring Dips) (10 Ring Rows + 10 Bench Dips)
10 Front Squats (155/105) (135/95) (115/80)
15 Handstand Push-Ups (15 Strict Push-ups)
20 Burpees
*Scaling option #1: 3 Rounds
Scaling option #2: 2 Rounds

Mobility
Calf Smash on barbell
Lax Ball Chest / Shoulders
Latera Opener
Couch Stretch

Competitor Accessory
1. Strength
Work up to a heavy single Front Squat

2. Strength
Work up to a heavy single Jerk


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Workout Of The Day – 16 April 2015

Warm-up
Coach’s Choice

Metcon
“Set It Off”
3 Rounds for Time
30 Calorie Row
30 Kettlebell Swings (24/16) (16/12)
30 Wallballs (20/14) (14/10)
SC option – 2 rounds

Midline Cashout (NOT for time)
15 Supermans
15 Strict Toes to Bar (Knee Tucks)
15 Good Mornings (95/65) (75/55) (55/35)*
10 Supermans
10 Strict Toes to Bar
10 Good Mornings
5 Supermans
5 Good Mornings
5 Strict Toes to Bar
*Good Mornings – focus on perfect form, should be a tempo of 2.2 (2 seconds down / 2 seconds up) – nothing fast.

Mobility
Posterior Chain Floss
Couch Stretch
Bilateral Internal Rotation (grab a partner)


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Workout Of The Day – 15 April 2015

Don’t Forget, You Can Bring Friends To “Saved By The KettleBells” This Saturday. All Donations Will Be Going To The Central Falls H.S. CrossFit Program.

Warm-up
Coach’s Choice

Strength/Skill
“Weightlifting Wednesday”
Overhead Squat 1-1-1 (Front Squat 1-1-1)
Snatch Balance 1-1-1
Hang Squat Snatch 1-1-1 (Hang Power Snatch + OHS – only if mobility is there)
*Climbing in weight for each rep, rest for 2 minutes between sets.
*The Snatch Balance will have a dip/drive

“Burner” (may NOT have time in class)
2 Rounds:
Stop Sign Run
20 Jumping Lunges (20 total)
20 Sit-ups
10 Burpees

Mobility
OH Banded Distraction w/external rotation bias (elbow in band)
Lax Ball Shoulders/Chest
Couch Stretch
Foam Roll Legs/Lats

Competitor Accessory
Push Press
4×8 (climbing)


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Workout Of The Day – 14 April 2015

Warm-up
Coach’s Choice

Metcon
“Pumped Up Game Changer”
21 – 15 – 9
Deadlift (275/185) (225/155) (185/135)
Box Jumps (30/24) (24/20) (20/16)

Cool Down
Run or Row 500m

Gymnastic Cashout
:30 L-sit Hold (1:00 Hollow Rock Hold)
10 Strict Handstand Push-ups (30 Strict Push-ups)
1 Rope Climb
5 Skin the Cats (10 Bridge-ups) (10 Table Tops)
:30 L-sit Hold (1:00 Hollow Rock Hold)

Mobility
Calf Smash
Posterior Chain Floss
Pigeon Stretch

Competitor Accessory
Squat
1RM Back Squat


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Workout Of The Day – 13 April 2015

Reminder that “Saved By The KettleBells” is this Saturday. This week we will have a donation jar for the “Saved By The Kettlebells” fundraiser for individuals that are unable to make it this Saturday.

Warm-up
Coach’s Choice

Metcon
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Muscle-Ups (7 Chest to Bar Pull-ups + 7 Ring Dips) (7 Ring Rows + 7 Push-ups)
10 Hang Power Cleans (135/95) (95/65) (75/55)

Midline Cashout
Accumulate 4 minutes in a Hollow Rock Hold
SC – 2 minutes

Mobility
Couch Stretch
Foam Roll Lats
Lateral Opener
Accumulate 2 minutes of a static hang on rig or rings

Competitors Accessory Work
Strength
EMOMx10:
2 Squat Snatches, you choose the weight


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Workout Of The Day – 12 April 2015

Warm-up
Coach’s Choice

Strength/Skill
“Lifting”
Power Clean
10.9.8.7.6.5.4.3.2.1
*Goal is to touch and go and build each set. SC – Hang Power Clean
*Rest between sets.

“Cashout”
3 minute Row for max Calories

Mobility
Super Front Rack
OH Banded Distraction with External Rotation bias
Pigeon Stretch
Banded Hamstring Stretch


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Workout Of The Day – 11 April 2015

Warm-up
Coach’s Choice

Metcon
“The Wobble”
Teams of 3
Buy-in: 800m Run as a team, don’t start reps until teammates are back.
2 Rounds:
3:00 Power Snatch (95/65) (75/55) (65/45)
3:00 Burpees Over Bar
3:00 Overhead Squats (95/65) (75/55) (65/45)
3:00 Pull-Ups (Ring Rows) (Jumping Pull-ups)
*SC – Front Squat option, coaches will help you to determine this.
*Score = Total reps between rounds

Mobility
OH Banded Distraction
Lateral Opener
Lax Ball Chest/Shoulders
Banded Hip Extension
Foam Roll Lats


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Workout Of The Day – 10 April 2015

Hey CFP! One of our very own, Megan Brown, or STRONG Meg(!) is having a lacrosse game THIS Saturday. She plays for Johnston and Wales and this is one of their biggest games of the season. So, let’s go support her and cheer on her team! The game is at 2:00 and it should be a beautiful day. The address is 305 Shipyard St. (only about 3 miles away). We hope to see as many of you there as possible, it’ll be fun to hang out.

Warm-up
Coach’s Choice

Metcon
“Shoop”
21-15-9
Kettlebell Swings (32/24) (24/16) (16/12)
Wallballs (20/14) (14/10)
400 Meter Run after each round
*500 Meter Row if raining heavily

Gymnastic Cashout
2 Rounds:
15 Ring Dips / Rig Dips
1 Rope Climb (2 Half-Climbs) (4 Floor-Stands + 4 Knee Tucks)
:40 Handstand Hold (accumulate) / :90 Push-up Plank Hold

Mobility
OH Banded Distraction
Bilateral Internal Rotation
Pigeon Stretch
Calf Stretch/Smash

Competitor Accessory
1. Snatch Complex
7 sets of: Power Snatch + Hang Squat Snatch + Squat Snatch

2. Strength
7×2 Overhead Pause Squats, Pause for 5 Seconds at the bottom of each rep.

3. Gymnastics Skills
5 sets of 10-15 unbroken TTB, rest as needed between sets


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Workout Of The Day – 9 April 2015

https://www.wodrocket.com/index.php?option=com_ohanah&view=event&id=1070&Itemid=118

Don’t Forget To Sign Up For The Stallion & Mare Derby Thru WODROCKET.

Warm-up
Coach’s Choice

Metcon
“I GET AROUND”
Teams of 2
AMRAP 15:
1 Calorie Row, 1 Burpee over the Rower
2 Calorie Row, 2 Burpees over the Rower
3 Calorie Row, 3 Burpees over the Rower
*Each partner completes 1 and 1, then 2 and 2…..

Midline Cashout (NOT for time)
2 Rounds:
40 Russian Twists
30 Abmat Sit-ups
20 Supermans
10 V-ups

Mobility
Foam Roll Lats
Lax Ball Chest/Shoulders
Accumulate 2 min. hang in the Rig or Rings


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