Workout Of The Day – 29 November 2014

One week away from Jingle All The WOD. Ask a coach how you can sign up.

Warm-up
Coach’s Choice
Mobility: Foam Roll Lats

Strength/Skill
Power Clean
1RM

Metcon
7 x 2:00 Rounds:
200m Run
5 C2B Pull-ups/Pull-ups/Ring Rows + 10 Push-ups + 15 Air Squats
AMRAP Power Cleans in time remaining (135/95) (115/80) (95/65)
*Score = total Power Cleans across rounds
*RX+ / RX / SC in Wodify

Mobility
Triple Bully (on Rig)
Foam Roll Lats
Banded OH Distraction (lats/shoulders)
Calf Smash (on rig)

Competitors’ Accessory
EMOM x 10
Min 1: Max unbroken HSPU
Min 2: 10 Rep Heavy DL
Min 3: Max unbroken HSPU
Min 4: 8 Rep Heavy DL
Min 5: Max unbroken HSPU
Min 6: 6 Rep Heavy DL
Min 7: Max unbroken HSPU
Min 8: 4 Rep Heavy DL
Min 9: Max unbroken HSPU
Min 10: 2 Rep Heavy DL

The weights should go up on each set of Deads. Report scores for all 5 sets of HSPU and all 5 sets of Deads.


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unnamed

Workout Of The Day – 28 November 2014

Kristen and Mike during the Thanksgiving Partner WOD

Today’s 5:30am and 6:30am class will be canceled.

Warm-up
Coach’s Choice
Mobility: Super Front Rack

Strength/Skill
Front Squats
7×3 (across: 80% of 1RM)

Metcon
AMRAP 8
3 Power Snatches (96/65) (75/55), 3 Box Jump Overs (20/16) (16/12) – RX will CLEAR the box.
6 Power Snatches, 6 Box Jump Overs
9 Power Snatches, 9 Box Jump Overs
*add three reps each round…
*RX / SC in Wodify

Mobility
Lax Ball Traps/Scaps/Shoulders
Lateral Opener
Calf Smash (foam roller)
Couch Stretch

Competitors’ Accessory
Front Squats
10×3 (across)


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Workout Of The Day – 27 November 2014

Team Captain Julie and her teammates Lee & Joe

To all of our amazing CFP athletes and families, we wish you a Happy Thanksgiving! We are thankful for you and what you bring to our community!

Sincerely,
Your Coaches and Staff

We will hold three classes today: 8:00 am, 9:00 am, and 10:00 am.

Warm-up
Coach’s Choice

Metcon
AMRAP 25
“Partner Blake”
100 ft. OH Walking Lunges (45/25) (15/10)
30 Box Jumps (24/20) (20/16)
20 Wall Balls (20/14) (14/10)
10 Handstand Push-ups (20 Wall Runs) (10 Strict DB Press)
*Coaches will help determine Strict Press weight
*RX / SC in Wodify

Mobility
Coach’s Choice


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image

Workout of The Day – 26 November 2014

Aaron and Vee rolling out between wods.

Be sure to plan accordingly for Turkey Day, everyone! We will hold three classes this Thursday: 8:00 am, 9:00 am, and 10:00 am.

Warm-up
Coach’s Choice
Mobility: OH Distraction w/External Rotation bias

Strength/Skill
Pause Front Squat (1 second) – heavy set of 3
High Hang Squat Clean (mid-quad) – heavy set of 2
Squat Clean – heavy single (SC: Hang Squat Clean – above the knee)

Mobility
Couch Stretch
Super Front Rack
Foam Roll Legs/Lats

Competitors’ Accessory
1. Front Squats
8×4 (across)

2. 200 Double Unders for time


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Workout Of The Day – 25 November 2014

CFP crew at the Turkey Throwdown

Be sure to plan accordingly for Turkey Day, everyone! We will hold three classes this Thursday: 8:00 am, 9:00 am, and 10:00 am.

Warm-up
Coach’s Choice
Mobility: OH Banded Distraction

Strength/Skill
Push Press
Take 10 minutes to build to a heavy double

Metcon
Teams of 2
AMRAP 20:
10 Push Press (115/80) (95/65)
10 KB Swings (24/16) (16/12)
10 Box Jumps (24/20) (16/12)
*Partners complete full rounds before switching
*RX / SC in Wodify

Mobility
OH Banded Distraction
Lax Ball Shoulders/Traps
Calf Smash

Competitors’ Accessory
1. Accumulate 30 Strict HSPU
2. Accumulate 75 GHDSU / 75 Back Extensions


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ohs

Workout Of The Day – 24 November 2014

Did you PR your OHS last week? Let us know so we can give you a shout out. All that work paid off!

Be sure to plan accordingly for Turkey Day, everyone! We will hold three classes this Thursday: 8:00 am, 9:00 am, and 10:00 am.

Warm-up
Coach’s Choice
Mobility: Oly Wall Squat
Super Front Rack

Strength/Skill
Front Squats
3×6 (climbing: start at 65% of 1RM)

Metcon
AMRAP 5
5 Squat Cleans (155/105) (135/95) (95/65)
5 Bar Muscle-ups (10 Pull-ups) (10 Ring Rows)
5 Box Jumps (40/30) (30/24) (24/20)
*RX+ / RX / SC in Wodify

-Rest 1 minute-

At the 6:00 mark…
Take 5 Minutes to establish a Max Effort
1 Hang Squat Clean + 2 Front Rack Lunges + 1 Front Squat + 1 S2O (shoulder to overhead)

-Rest 1 minute-

At the 12:00 mark…
Max Effort Hollow Rock Hold

Mobility
Upward-Facing Dog
Calf Smash
Posterior Chain Floss
Couch Stretch

Competitors’ Accessory
1. Front Squats (try to get 3 sets in before class and then join a class if you can)
6×6 (across)

2. 18-12-6
Deadlifts (275/185)
Strict HSPU


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audrey

Workout Of The Day – 23 November 2014

CFP Athlete Audrey Leitar is having a great time on her trip to South Africa!

Warm-up
Coach’s Choice

Strength/Skill
Sumo Deadlift
Build to a heavy set of 5

Metcon
50 Deadlifts for time (185/135) (155/105) (115/80)
*5 Burpees OTM
*Be smart on this one due high-volume Deadlifts. Focus on FORM before speed.

Mobility
Couch Stretch
Posterior Chain Floss
Pigeon Stretch


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cfhs

Workout Of The Day – 22 November 2014

Central Falls High School competing in a Spartan race that you funded!

Warm-up
Coach’s Choice
Mobility: Lateral Opener
Oly Wall Squat

Metcon
3 Rounds:
800m Run (or Row, depending on weather)
30 Squat Cleans (95/65) (75/55)
30 Bar-Facing Burpees

Mobility
Couch Stretch
Pigeon Stretch
Lateral Opener
Triple Bully (rig)


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usaw

Workout Of The Day – 21 November 2014

Josh and Dave getting their USAW certification.

Warm-up
Coach’s Choice

Strength/Skill
Push Jerk
Build to a heavy Single

Metcon
10-9-8-7-6-5-4-3-2-1 Jerk (155/105) (135/95) (95/65) – no racks
2-4-6-8-10-12-14-16-18-20 Pull-up (Ring Rows)

Mobility
Banded OH Distraction
OH Tissue Smash (lax ball)
Foam Roll Lats

Competitors’ Accessory
1. Back Squats
10×3 (across)

2. 300 Double Unders – every time you break complete 10 GHD Sit-ups (if you break more than 10 times, call it a day.)


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holiday

Workout Of The Day – 20 November 2014

It’s getting close to the best time of the year! CFP Holiday Party. This year it is at Cafe Nuovo. Same weekend as last year. Food, drinks, DJ and a giant dance floor. Don’t miss it- or forget to vote on this years Most Likely Nominations coming out soon. We hope you can party with us! To get your ticket please email trainplaythrive@crossfitprovidence.com. It is $50 for dinner, free parking, two complimentary drinks, dj, dancing and great company in a beautiful atmosphere. Dress up clothes suggested.

Warm-up
Coach’s Choice

Strength/Skill
Coaches, take time to thoroughly instruct each Metcon movement

Metcon
Teams of 2
AMRAP 20:
20 Calorie Row, 40 Burpees
30 Calorie Row, 60 KB Swings (24/16) (16/12)
40 Calorie Row, 80 Box Jumps (24/20) (20/16)
50 Calorie Row, 100 Wall Balls (20/14) (14/10)

Mobility
Foam Roll Lats
Lax Ball Pecs/Shoulders
Couch Stretch


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