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Workout Of The Day – 6 March 2015

If your competing in the CrossFit Open on Saturday, it would be well advised to take today off as a rest and mobility day or active recovery and mobility day.

Warm-up
Coach’s Choice

Strength/Skill
Overhead Squat
Take 12 minutes to build to a heavy Triple

Metcon
“Bergeron Beep Test”
On the minute for as long as possible
7 Thrusters (75/55) (55/35)
7 Pull-ups (Ring Rows
7 Burpees
*Complete 1 round per minute until you can no longer complete a full round within that minute.
*If you do not finish 5 rounds within 5 minutes, turn it into 8 rounds for time (SC – option to perform 5 reps of each movement)

Mobility
Lax Ball Chest/Shoulders
Foam Roll/Lax Ball Lats
OLY Wall Squat
Couch Stretch


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Workout Of The Day – 5 March 2015

Warm-up
Coach’s Choice

“Goat Day”
20 minutes on the minute
Even: Goat 1
Odd: Goat 2
*Goat day is a day you get to work
on your weaknesses. You can spend
time with your coach before/during the warm-up
coming up with two skills/movements you want
and need to work on.
Examples: Ring Dips, Pull-ups (Negative Pull-ups), Muscle-ups, Rope Climbs, Handstand variations (walk, hold, wall climbs, push-ups), conditioning (row, sprints, box jumps, double unders), the list goes on.

Bulletproof Shoulders (coaches, sheets are in drawers for reference)
1. Side Plank Reverse Fly (20/side)
2. Modified Push-up Y Hold (15 second hold/side – 4 sets)
3. Scapular Push-ups (20 reps)
4. External Rotator (7.5/5/2.5 plate – 20/side)

Mobility
Mobilize according to your Goats! (ask your coach)


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Workout Of The Day – 4 March 2015

Warm-up
Quick Dynamic
Barbell Movement warm-up

Weightlifting Wednesday!
“So Hott”
3 Rounds, On the minute for 7 minutes:
Increasing weight each minute (be smart about it, ask your coaches)
Round 1 – Power Snatch
Round 2 Power Clean
Round 3 – Thrusters
Minute 1: 7 Reps
Minute 2: 6 Reps
Minute 3: 5 Reps
Minute 4: 4 Reps
Minute 5: 3 Reps
Minute 6: 2 Reps
Minute 7: 1 Rep
-Rest 3 minutes between rounds-

Mobility
OH Banded Distraction
Pigeon Stretch (45/25 plate)
Banded Hip Distraction
Foam Roll/Lax Ball Lats
Oly Wall Squat

Competitors’ Accessory
Conditioning
4 RFT:
12 Jerks, 135/95
12 Box Jumps, 24/20
12 Cleans, 135/95
12 C2B Pull ups


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Workout Of The Day – 3 March 2015

Congrats to all of our athletes that competed at the C.R.A.S.H.B’s You made all of us very proud!!

Warm-up
Coach’s Choice

Strength/Skill
EMOM x 6
5 Deadlifts (275/185) (225/155) (185/135) + 7 Barbell-Facing Burpees

Metcon
“Chickens in the Pen”
AMRAP 8
15 Calorie Row
15 Wall Balls (20/14) (14/10)

Midline Cashout
100 Abmat Sit-ups for time

Mobility
Upward-Facing Dog
Posterior Chain Floss
Couch Stretch

Competitors’ Accessory
1. Death by Muscle-up
2. 3RFT:
10 Deadlifts (275/185)
10 Bar-Facing Burpees


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Workout Of The Day – 2 March 2015

Remember to submit your scores for 15.1 and 15.1a before 8pm

Warm-up
Coach’s Choice

Strength/Skill
EMOM x 6
Even: 7 Front Squats (155/105) (115/80) (95/65) + 7 Chest to Bar Pull-ups
Odd: 7 Hang Power Cleans (155/105) (115/80) (95/65) + 5 Box Jumps (30/24) (24/20) (20/16)

Metcon
“Rebel Soul”
AMRAP 12
50 Double Unders (25 DU attempts) (100 Singles)
20 KB Swings (32/24) (24/16) (16/12)
7 Jerks (185/135) (135/95) (95/65)*
*Push or Split is acceptable

Bulletproof Shoulders (AFTER class)
Ts / Ws (grab a partner or a coach)
External Rotator
40 band pull-aparts (red or black) – sets of 10 at a time (rest 20s b/t sets) – make them count.

Mobility
Foam Roll T-Spine/Lats/Legs (not IT band, only quads/hammies)
Accumulate 1 min. hang on rig (pronated grip, loosens Lats)
OH Banded Distraction
Couch Stretch
Pigeon Stretch


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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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