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Workout Of The Day – 4 August 2015

Remember to sign up for the Garage Games: The Mob City Showdown

Warm-up
Coach’s Choice

Metcon
“Sugar Daddy”
21 – 15 – 9
Deadlifts (225/155) (185/135) (155/105)
400 Meter Run

Cashout
Overhead Squats
3×5 (across)

Mobility
Banded Hamstring – 2 min/side
Pigeon – 2 min/side
Oly Wall Squat – 2 minutes

Competitor Accessory
1. Bounding
5×1 – Seated Box Jump

2. Clean
A. 5×1 – Clean High Pull + Tall Clean.
*Clean High Pull – Bring bar to chest level. Tall clean – With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light weights, fast movement.

B. EMOMx15, 3 Rounds:
Min 1 – 1 Squat Clean, 70%
Min 2 – 1 Squat Clean, 75%
Min 3 – 1 Squat Clean, 80%
Min 4 – 1 Squat Clean, 85%
Min 5 – 1 Squat Clean, 90%


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Workout Of The Day – 3 August 2015

Warm-up
Coach’s Choice

Metcon
“Snake Bite”
21 – 15 – 9
Squat Snatch (95/65) (75/55)
Chest to Bar Pull-Ups (Pull-ups) (Jumping Pull-ups/Ring Rows)

Midline Cashout
20 V-ups
20 Russian Twists (45/25/15)
20 Toes to Bar (Knee Tucks)

Mobility
Couch Stretch – 2 min/side
Accumulate 2 min hang on the rig
Foam roll Lats/T-Spine – 2 min/side

Competitor Accessory
1. Snatch
On The 2:00 x 7
Power Snatch + Hang Squat Snatch + Squat Snatch

2. Strength
3×3 Back Squat

3. Gymnastics Conditioning
Take 25% of your unbroken Ring MU:
4 Sets of “X” MU + “X” Dips + “X” MU


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Workout Of The Day – 2 August 2015

Congratulations to Providence Barbell Club members Jennifer Benoit and Charice Lim on participating in their first USAW sanctioned weightlifting meet.

Warm-up
Coach’s Choice

Strength
Front Squat
Build to a heavy 3 Reps.
Remove ~15%, and perform 3 additional sets of 3 Reps.
*90 Second rest between rounds

Burner
3 Rounds:
15/10 Calorie Row
35 Sit-ups (25 Sit-ups)
50 Double-Unders (50 Singles)
Rest 1:00 Between Sets

Mobility
Couch Stretch – 2 min/side
Upward-Facing Dog -2 minutes
Calf Smash on Foam Roller – 2 min/side


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Workout Of The Day – 1 August 2015

Beach WOD reminder: We will meet at the gym at 7:30 to carpool to Second Beach in Middletown. Bring snacks, towels, etc. We plan on starting the WOD around at 9am. Feel free to bring friends and family!

Warm-up
Coach’s Choice

Team 10K Row
Teams of 3
Row 10K
*Athletes change every 250m, one rower/team
*SPRINT!

Cashout
50 Push-ups
50 Abmat Sit-ups

Mobility
Banded Hamstring – 2 min/side
Posterior Chain Floss – 30 reps/side
Foam Roll Lats – 2 min/side
Lateral Opener – 2 min/side

Competitor Accessory
1. Barbell Conditioning
5-4-3-2-1
Front Squat, 185/135
Push Jerk, 185/135
Rest 2:00

5-4-3-2-1
Front Squat, 185/135
Push Jerk, 185/135

2. Gymnastics Conditioning
Alt EMOM x 12
Odd – 25′ Handstand Walk
Even – 40 Double-Unders


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Workout Of The Day – 31 July 2015

Join CFP for a day at the beach! August 1st! Sun, sand, and a WOD that may even include a swim! Bring family and friends, sunscreen/tanning lotion and some snacks. We will be going to Second Beach in Middletown. To save on bridge tolls/parking/gas we can meet at 7:30am at CFP to carpool and head out around 8am. We will plan to start the WOD at 9:30am! Then we’ll relax on the shores and take in the gorgeous RI summertime for as long as we’d like. There are plenty of nearby restaurants to grab a bite to eat and hang out afterwards too!

Warm-up
Coach’s Choice

Metcon
“2015 Master’s Chipper”
1,000 Meter Run
25 Power Cleans (135/95) (115/80) (95/65)
25 Box Jump Overs (24/20) (20/16)
25 Chest to Bar Pull-Ups (Pull-ups) (Jumping Pull-ups/Ring Rows)
50 Wallballs (20/14) (14/10)
25 Chest to Bar Pull-Ups
25 Box Jump Overs (24/20)
25 Power Cleans (135/95)

Mobility
Couch Stretch – 2 min/side
Accumulate 2 minutes hang on Rig
Calf Smash – 2 min/side
Samson Stretch – 2 min/side

Competitor Accessory
1. Pull
10-8-6-4-2 Deadlifts (climbing)

2. Mid-line Accessory Work
3 Supersets of:
40 Hip Extensions
30 GHDSU


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Workout Of The Day – 30 July 2015

Throwback Thursday

Warm-up
Coach’s Choice

Metcon
“Half-Baked”
Teams of 2
AMRAP 20
50′ KB Walking Lunges (32/24) (24/16) (16/12)
10 Calorie Row
10 Hand-Release Push-ups
*One KB held in Front Rack
*Partner one completes all movements before tagging partner two, which means this is a SPRINT!

Gymnastic Cashout
Accumulate 1 minute Handstand Hold (Plank Hold)
5 Skin the Cats (Bridge-ups) (Table-tops)
10 Pistols (5/leg)

Mobility
Pigeon Stretch w/plate on back (45/25) – 2 min/side
Lateral Opener w/thin band – 2 min/side
Foam Roll Lats – 2 min/side


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Workout Of The Day -29 July 2015

Providence Mayor Elorza training with our CrossFit Providence Boot Camp Crew.

Warm-up
Coach’s Choice

Weightlifting Wednesday
1. Snatch Balance (technique focus)
Build to a heavy set of 3
*Scale – Build to a heavy Single

2. Hang Squat Snatch
Build to a heavy set of 2
*Scale – Build to a heavy Single Hang Power Snatch + OHS

3. Squat Snatch
Build to a heavy Single
*Scale – Build to a heavy Power Snatch + OHS

Mobility
T-Spine Smash w/Foam Roller – 2 minutes
Oly Wall Squat – 2 minutes
OH Banded Distraction – 2 min/side

Competitor Accessory
1. Strength
5×3 Banded Front Squats (KBs at the bottom with as much tension as you can handle)

2. Strength
5×5 Bench Press

3. Conditioning
EMOMx20:
Min 1: 15/12 Cal Row
Min 2: 50′ Sled Push (4 x 45s / 2 x 45s + 1 25#)
Min 3: 200m Run
Min 4: 50 Double unders


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Workout Of The Day – 28 July 2015

There will be a fundraiser WOD August 15th for Dawn Ditano. Classes will run the same that Saturday.

Warm-up
Coach’s Choice

Metcon
21 Thrusters (75/55) (65/45)
21 Kettlebell Swings (24/16) (16/12)
400 Meter Run
15 Thrusters (75/55) (65/45)
15 Kettlebell Swings (24/20) (16/12)
400 Meter Run
9 Thrusters (75/55) (65/45)
9 Kettlebell Swings (24/20) (16/12)
400 Meter Run

Midline Cashout
Accumulate 1 minute Hollow Rock Hold
50 Russian Twists (45/25) (25/15)
25 Supermans
Accumulate 1 minute Hollow Rock Hold

Mobility
Upward-Facing Dog – 2 minutes
Couch Stretch – 2 min/side
OH Tissue Smash w/Lax ball – 2 min/side
Triple Bully – 2 min/side

Competitor Accessory
1. Clean
EMOMx10: 3 Squat Cleans

2. Gymnastics Conditioning
6 sets of 60% of your biggest unbroken set of muscle ups


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Workout Of The Day – 27 July 2015

Warm-up
Coach’s Choice

Metcon
“The Good Life”
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20) (20/16)

Strength
Clean Complex
Build to a heavy Single
1 Power Clean + 1 Squat Clean + 1 Jerk
*Scale – 1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Press

Mobility
Lateral Opener – 2 min/side
OH Banded Distraction – 2 min/side
Couch Stretch – 2 min/side
Lax Ball Pecs/Shoulders – 2 min/side

Competitor’s Accessory
1. Front Squat
Quickly work up to a heavy single

2. Snatch Grip Push Press
Quickly work up to a heavy single

3. Snatch Grip Push Jerk
Quickly work up to a heavy single

4. Snatch Balance
Quickly work up to a heavy single

5. Snatch
Quickly work up to a heavy single

7. Gymnastics Conditioning
50 Strict TTB for time


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Workout Of The Day – 26 July 2015

Watching The 2015 CrossFit Games

Warm-up
Coach’s Choice

Strength
Deadlift
5 x 1 (across)

Midline Madness
3 rounds NOT for time
10 Strict TTB
20 Abmat Sit-Ups
30 Supermans
40 Banded Good Mornings

Mobility
Upward-Facing Dog – accumulate 2 minutes
Banded Hamstring Stretch – 2 min/leg
Downward-Facing Dog – Accumulate 1 minute


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