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Workout Of The Day – 31 January 2015

Good luck two both our CFP teams competing today at the South Coast Snowdown!

Don’t forget to sign up for WOD with Heart Feb 7th. Coach’s can help find you partners.
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)
1:00 – Box Jumps (20″)
1:00 – Push Presses (75/55)
1:00 – Row for Calories
1:00 – Rest

Mobility
Couch Stretch
Pigeon Stretch
Bilateral Internal Rotation
Posterior Chain Floss
Calf Smash


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003

Workout Of The Day – 30 January 2015

Warm-up
Coach’s Choice

Metcon
“Kashi”
5 Rounds:
1:00 Strict Pull-ups (Ring Rows)
1:00 Hang Squat Clean Thruster (95/65) (75/55)
1:00 Row for Calories
1:00 Push-ups
1:00 Rest

Midline Cashout
2 Rounds:
:45 Hollow Rock Hold
100 Flutter Kicks
25 Plate Sit-ups (head through window at the top)
:45 Superman Hold

Mobility
Upward-Facing Dog
Couch Stretch
Lateral Opener (banded)
Foam Roll Lats
OH Banded Distraction

Competitors’ Accessory
AMRAP 6
Accumulate :10 in a freestanding HS Hold
Accumulate :20 in a HS Hold against the wall


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008

Workout Of The Day – 29 January 2015

Warm-up
Coach’s Choice

Strength/Skill
Jerk from Back Rack
Build to a heavy Single

Metcon
“Agility Day”
OTM x 21
Min 1 – 200ft. Shuttle Sprint
Min 2 – 50ft. OH Walking Lunge (45/25) (25/15)
Min 3 – Box Jump Ladder (coaches, line up two ladders consisting of 6 boxes – one lower, one higher)
*Stagger accordingly

Mobility
Calf Smash
Pigeon Stretch
Couch Stretch


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Workout Of The Day – 28 January 2015

All Morning Classes Are Canceled. We Will Start Classes at 12pm
Don’t forget to sign up for the CrossFit Open 2015. There is a RX and Scaled division

Warm-up
Coach’s Choice

Strength/Skill
Deadlift
Build to a heavy Double
*Practice HS Walks, HS Push-ups, Wall Runs, Wall Climbs or HS Holds after each set

Metcon
“Dead-Double Cashout”
OTM x 10
Odd: 7 Deadlifts (65% of Double above)
Even: 60 Double Unders (20 DU attempts) (50 Singles)

Mobility
Posterior Chain Floss
Calf Smash (on Barbell)
Pigeon Stretch


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Workout Of The Day – January 27 2015

The CFP crew had a fun time volunteering at the ECC’s and watching the elite throwdown

Reminder that we are closed today due to the weather. Stay safe and stay warm and try out the WOD below:

Metcon
For Time:
2 Rounds
50 Lunges (25/ea)
:30 Plank Hold
40 Push-ups
:30 Hollow Rock Hold
50 Sit-ups (towel under lower back if needed)
:30 Side Plank Hold
40 Mountain Climbers
:30 Side Plank Hold


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011

Workout Of The Day – 26 January 2015

Due to the impending storm, classes will be canceled from 3:30pm through the evening. All classes are canceled for tomorrow as well – we’ll keep you posted in regards to Wednesday’s schedule. Be safe and stay warm!

Last Call on CFP Hoodies, Progenex, and SFH. Please email dave@crossfitprovidence.com to place your order.

Warm-up
Coach’s choice

Strength/Skill
Back Squat
2×10 (across: 60-70% of 1RM)

Metcon
“Cookie Crisp”
21-15-9
Thrusters (95/65) (75/55)
Front Squats (95/65) (75/55)
Wall Balls (20/14) (14/10)

Midline Cashout (NOT for time, get it after class if you don’t have time)
20-15-10-5
KB Sit-ups (24/16) (16/12)
V-ups
*Hold one KB against your chest, anchor feet beneath dumbbells.

Mobility
Couch Stretch!
Pigeon Stretch
Foam Roll legs
OH Banded Distraction

Competitors’ Accessory
AMRAP 3
9 Power Snatches (135/95)
15 Power Cleans
21 Jerks
Max Reps OHS
*Score = Total OHS


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008

Workout Of The Day – 25 January 2015

Last 2 two days to place your order for a CFP Hoodie, Progenex, or SFH. Email dave@crossfitprovidence.com with your order.

Warm-up
Coach’s Choice (make sure Shoulders are warm!)

Strength/Skill
OTM x 10
2 Strict Presses (across: build to a challenging Double and stay there)

Metcon
3 Rounds:
1:00 Strict Presses (95/65) (75/55) (55/45)
1:00 Strict Pull-ups (Ring Rows – no thrusting of the hips!)
1:00 Double Unders (DU attempts) (Single Unders)
1:00 Rest

Mobility
Foam Roll Lats
OH Tissue Smash (Lax ball)
Calf Smash (barbelll)
Lax Ball Shoulders


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002

Workout Of The Day – 24 January 2015

Don’t Forget To Order Your CFP Hoodie & Progenex & SFH before January 26th.

Warm-up
Coach’s Choice

Metcon
“Trix”
20-16-12-8
Power Snatch (95/65) (75/55) (65/45)
Burpee
Thruster (95/65) (75/55) (65/45)
Toes to Bar (Knee Tucks)

Midline Cashout (NOT for time)
Accumulate 1 minute in an L-sit
*Athlete’s Choice: hang on the rig with feet raised, pirouettes, or 2-box set-up
-Rest 1 minute-
Accumulate 2 minutes Plank Hold
*If you’re core is used to Plank Holds, have a buddy place a plate on your back (45/25) (25/15)

Mobility
Upward-Facing Dog
Couch Stretch
Banded Hamstring Stretch
Accumulate 2 min. Static Hang on the Rig

Competitors’ Accessory
30 Muscle-ups for time


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026

Workout Of The Day – 23 January 2015

Warm-up
Coach’s Choice

Strength/Skill
Overhead Squat
Build up to a heavy Triple
(Focus on perfect form, not max strength)
*20 second Static Hang on the Rig after each set

Metcon
“Wheaties”
3 Rounds:
15 Deadlifts (225/155) (185/135) (135/95)
15 DB Push Presses (50/30) (35/20) OR KB (20/16) (16/12)
*If DBs and KBs are out, then go with Barbell Push Presses (95/65) (75/55)

Mobility
OH Banded Distraction
Internal Bilateral Rotation
Posterior Chain Floss

Competitors’ Accessory
1. Overhead Squats
5×5 (across)
2. EMOM x 10
Odd: 10 OHS (95/65)
Even: 50 Double Unders


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019

Workout Of The Day – 22 January 2015

January 26 will be the last day to Pre-Order your CFP Hoodies, Progenex and SFH. We will not have any CFP Hoodies in stock so please order beforehand.

Don’t forget to sign up for “WOD with Heart” Feb 7th.
If your looking for teammates, sign-ups are by the board.

Warm-up
Coach’s Choice

Skills
Rowing Technique
Double Under Technique

Metcon
Teams of 3:
OTM x 24
Min 1 – 5 Pull-ups / 10 Push-ups / 15 Air Squats
Min 2 – Max Calorie Row
Min 3 – 30 Double Unders (50 Singles)
*For those PROFICIENT at Double Unders, perform a Burpee after every miss (after your set of 30)
*Team score is total Calories on the Rower.

Mobility
Foam Roll Lats
Triple Bully on Rig
Lateral Opener
Couch Stretch


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