Workout of the Day February 8 2016

Workout of the Day February 8 2016


CFP Washington – *CrossFit Main Class

The Nutrition Challenge will start this Saturday, Jan. 16. We will share all of the details soon!

Metcon

“Probatio”

Metcon (AMRAP – Reps)

5:00 – Burpee Box Jump Overs (24/20) (20/16)

Rest 5:00

Metcon (AMRAP – Reps)

4:00 – 10 Meter Shuttle Runs (32′)

Rest 4:00

Metcon (AMRAP – Reps)

3:00 – Power Cleans (Choose one weight)

Guys: 75, 95, 135, 155 Girls: 55, 65, 95, 105

Rest 3:00

Metcon (AMRAP – Reps)

2:00 – Wallball Shots (20/14) (14/10)

Rest 2:00

Metcon (AMRAP – Reps)

1:00 – Max Unbroken Pull-Ups (Banded PU) (Jumping PU)

Mobility

Lateral Opener

Calf Smash on Foam Roller

Foam Roll Legs / Lats

Competitor Accessory Work

A: Squat Snatch (1×1)

B: Snatch Pull (3×1)

C: Snatch Grip Jerk + Pause OHS (3×1)

Workout of the Day 8 Feb 2016

“Probatio” (5 Rounds for reps)
5:00 – Burpee Box Jump Overs (24/20) (20/16)
Rest 5:00

4:00 – 10 Meter Shuttle Runs
Rest 4:00

3:00 – Power Cleans (Choose one weight)
Guys: 75, 95, 135, 155 Girls: 55, 65, 95, 105
Rest 3:00

2:00 – Wallball Shots (20/14) (14/10)
Rest 2:00

1:00 – Max Unbroken Pull-Ups (Banded PU / Ring Rows)

Record each score separately, for a total of (5) scores.

 
Mobility
Lateral Opener
Calf Smash on Foam Roller
Foam Roll Legs / Lats

 
Competitor Accessory Work
Snatch
A. Work up to a heavy Squat Snatch (not a max)
B. 3×1 Snatch Pull
C. 3×1 Snatch Grip Jerk + Pause OHS

Workout of the Day 7 Feb 2016

Metcon
“Paradise City” (AMRAP – Reps)
3 Rounds:
Max Reps Bench Press (Bodyweight) (3/4 BW)
Max Strict Pull-Ups (Banded PU)
Rest 3:00 between. Transition from the bench to the pull-ups immediately.

Rest 5:00

3 Rounds:
Max Reps Strict Ring Dips (Kipping)
Max Reps Ring Rows
Rest 3:00 between. Transition from the ring dips to the ring rows immediately.
*Record total Reps in Wodify
Mobility
Lateral Opener
Foam Roll Lats
Lax Ball Chest
Super Front Rack

Workout of the Day 6 Feb 2016

“Cranston”

Teams of 2, Relay Fashion:
10 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run
9 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run
8 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run
7 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run
6 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run
5 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run
4 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run
3 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run
2 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run
1 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run

Partner completes the full round, and tags partner in to do the same.
Time is called after that second partner completes the 1 DB Cluster and the 200m Run.

Workout of the Day 5 Feb 2016

 

Metcon
“Rae-Toe” (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 20:
2 Clean and Jerks, 6 Rope Climbs (as a team using 1 rope) , 30′ Handstand Walk(each, can be done at the same time)
4 Clean and Jerks, 6 Rope Climbs, 30′ Handstand Walk
6 Clean and Jerks, 6 Rope Climbs, 30′ Handstand Walk
8 Clean and Jerks, 6 Rope Climbs, 30′ Handstand Walk
10 Clean and Jerks, 6 Rope Climbs, 30′ Handstand Walk
*(205/145) (155/105) (135/95)
*6 Floor-to-Stands
*30 Wall Runs OR 6 Wall Climbs

Continue to add (2) repetitions each round to the Clean and Jerks.
Mobility
OH Banded Distraction
Pigeon
Oly Wall Squat
Lateral Opener
Competitor Accessory Work
Snatch
1. 3×2 Snatch, climbing – should not be TnG
2. Squat
3×2 Back Squat

Workout of the Day 4 Feb 2016

Metcon
“Ride On” (Time)
Sit-Ups
42-36-30-24-18
Wall Balls (20/14) (14/10)
21-18-15-12-9
-50 Double Unders (150 Singles) after each round
Sit-Ups, then Wall Balls, then Jump Rope.
-14 min. cap-

 

Gymnastic Cashout
EMOM x 10
Min. 1: 20-30 second Handstand Hold
Min. 2: 7-10 Strict Pull-ups (Banded PU/Ring Rows)

 
Mobility
Upward-Facing Dog
Calf Smash on Foam Roller
Foam Roll Legs/Lats
Downward-Facing Dog

 
Endurance Metcon
“Dorrance” (Time)
3 Rounds:
800m Run
40 OH Walking Lunges (45/25) (25/15)
40 Russian Twists (45/25) (25/15)
40 Air Squats

3 min. rest after each round
-40 min. cap-

Workout of the Day 3 Feb 2016

On Wednesday, February 3, we will do a WOD in remembrance of Will Huntington. Will suddenly passed away over the weekend.  At one point Will was the head coach at Ocean State CrossFit and a dear friend to many in our CFP community. Our thoughts and prayers go out to his family and friends.

Metcon
“WOD for Will” (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 12
12 Kettlebell Swings (32/24) (24/16)
12 Toes to Bar (Knees to Chest)
12 Power Snatches (95/65) (75/55)
12 Lateral Barbell Burpees

*Partners perform all 12 reps of each movement before moving on to the next. For example, partner one performs 12 KBS, then partner two performs 12 KBS before both move on to the Toes to Bar, etc.

Use the remaining 8 minutes to establish a heavy Single Squat Clean (this was Will’s favorite lift!).

Competitor Accessory Work
1. Thruster
10×3
2. Gymnastics Conditioning
30 Kipping HSPU for time
rest 3 min.
20 Kipping HSPU for time
rest 2 min.
10 Kipping HSPU for time
3. Conditioning (Teams of 2)
50 Calorie Row
300′ Prowler Push (135/90)
40 Calorie Row
250′ Prowler Push
30 Calorie Row
200′ Prowler Push
20 Calorie Row
150′ Prowler Push
10 Calorie Row
100′ Prowler Push

Workout of the Day 2 Feb 2016

Metcon
The Admiral
3 Rounds:
20 Burpee Pull-Ups (20 Banded PU/Ring Rows + 20 Burpees)
20 Front Squats (155/105) (135/95) (115/80)
20 Box Jumps (24/20) (20/16) (16/12)
-20 min. cap-
Scaling Option: 2 Rounds

Midline Cashout
Accumulate 5 minutes in a Plank Hold
Switch it up between regular Plank, Side Plank, etc.

Mobility
Saddle
Couch
Foam Roll Legs / Lats
Lateral Opener

Competitor Accessory Work
1. Snatch
EMOMx10: 1 Snatch – you choose the weight
2. Gymnastics Conditioning
5-5-5 unbroken Muscle ups
Rest 5 minutes
4-4-4 unbroken Muscle ups
Rest 5 minutes
3-3-3 unbroken Muscle ups

Workout of the Day 1 Feb 2016

It is with a heavy heart that the family at CrossFit Providence offers it’s condolences to the family and friends of Will Huntington, who left us at far, far to young of an age.  Will was formerly the Head Coach at Ocean State CrossFit, a yoga and movement instructor, traveler, adventurer and was well know and loved in our local crossfit circle.  He was truly one of the good guys, always positive, smiling and having fun like the picture above (far right) when Will was serving as an ambassador for Lululemon.  We will miss you tremendously.

Metcon
“Harpoon” (Time)
21-15-9
Deadlift (275/225) (225/185) (205/155)
Strict Ring Dips (Box/Bench Dips)

Strength
Deadlift
Build to a heavy single

Mobility
Banded Hamstring
Couch
Seated Straddle
Lateral Opener
Competitor Accessory Work
2 minutes of max rep Double unders
rest 1 minute
2 minutes of max rep Double unders

Workout of the Day 24 Jan 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

Metcon

“Who Made Who” (Time)

1,000 Meter Row

75 Double-Unders (225 Singles)

50 Sit-Ups

25 Dumbbell Thrusters (55/40) (45/30) (30/15)

Goat Work

EMOM x 8

Pick 1 weakness and work for 30 seconds each minute. Focus on getting at least 1% better on a particular goal.

Mobility

Couch

Foam Roll Lats / T-Spine

Spiderman Hold (1 min/side)

Lateral Opener