Kids


CFP Washington – CrossFit Kids


Doug Fraize busting out DU's.

Workout of the Day 23- August 2014

Photo: E Guardia

 
Warm-up
Coach’s Choice
 
Metcon Fitness
5RFT
400m Run
20 KB Swings (16/12)
20 Pull-ups/Ring Rows
 
Metcon Sport
“Eva”
5RFT
800m Run 
30 KB Swings (20/16) *Comp: (32/24)
30 Pull-ups 
 
Mobility
Banded Hip Distraction
Triple Bully
Banded Lat Stretch

Alyson still going strong with a +1!

Workout of the Day 22- August 2014

Photo: E Guardia

 
Warm-Up
Coach’s Choice
 
Strength/Skill
A1. Back Squats
7×3 (across: 80% of 1RM)
*no more than :90 rest b/t sets
A2. Lateral Opener (on wall or rig)
 (:20/side x 3)
 
*For those who took Coach Jon’s Olympic Lifting Hour, perform 5×5 Deadlifts (65% of 1 RM)
 
Metcon Fitness/Sport
5RFT
8 Strict TTB  Fit: Knee Tucks
8 Thrusters (95/65)  Fit: (75/55)
14 Front Rack Lunges (95/65) (75/55)
 
Mobility
Couch Stretch
Banded Hamstring 
Banded OH Shoulder 

Alicia's DL during the last Opens.

Workout of the Day 21- August 2014

Photo: E Guardia

 Warm-Up
Row 500m
Run 200m
High Knees
Butt Kickers
Spiderman
Cash out: Coach’s Choice – Accumulate 2 min. of Shoulder Mobility
 
Strength/Skill
A1. Turkish Get Ups
       5×3 (3 per side = 6 reps/set)
       *These are to be done in a controlled manner w/your core turned ON!
       *Choose a weight that is 6-7 RPE (Rate of Perceived Effort)
       *If your elbow is consistently bending, scale down one more KB size
A2. Pigeon Stretch (:30/side x2)
 
Metcon Fitness/Sport
Teams of 2
15-minute Clock
 
Row 1000m
In time remaining, AMRAP:
30 Wall Balls (14/10) Sp: (20/14)
30 Burpees
*Alternate Row every 250m
*Score is total Rounds + Reps of WB/Burpees
*Wodify: Enter your score (w/your teammates name in the comments)
*Support your teammate!
 
Mobility
Coach’s Choice

Bob Beatty at the Ghetto Games Throwdown

Workout of the Day 20- August 2014

Photo: E Guardia

Warm-Up
Coach’s Choice
 
Strength/Skill
A1. Barbell Bent Over Row
       4×6 
*Take some time to get used to this movement. Backs must be straight, shoulder blades pulled back (retracted), and the core active throughout. 
*Technique precedes intensity/additional weight.
A2. Banded Hamstring Stretch (:20/side x3)
 
Metcon Fitness/Sport/Comp.
EMOM x 14
Even: 15 Box Jumps (20/16)(24/20)
Odd: 200m Run
*Comp: Box Jump (30/24)
*If you need to decrease the amount of jumps OR height of box, please consult your coach! 
 
Mobility
Calf Smash 
Couch Stretch
Banded Hip Distraction

deena

Workout of the Day 19- August 2014

Photo: E Guardia

Warm-Up
Coach’s Choice
 
Strength/Skill
Deadlifts
Work up to a Heavy Double
*Sport/Comp. – TnG
 
Metcon Fitness
60 Hang Clean and Jerks (75/55)
 
Metcon Sport/Competition
60 Clean and Jerks (115/85) *Comp:
(135/95)
*Strategy will be especially KEY for this WOD. One would be not to start too fast. Get a rep scheme in your head, whether it be 5 at a time, 3 at a time, 1at a time…and try to stick to it.
 
Mobility
Banded Hamstring Stretch
Lax Ball Traps/Scaps
 

Kids


CFP Washington – CrossFit Kids


raisins dates

Workout of the Day 18- August 2014

Photo: E Guardia

Warm-Up
500m Run
2 Rds
10 Bridge-Ups/Table-Tops
10 Strict TTB/Knee Tucks
15 Jumping Squats
15 PVC Pass Throughs
Cash Out Mob: OLY Wall Squat (:20/x3)
 
Strength/Skill
A1. Back Squats 
5×7 (across: 65-70% of 1RM)
A2. Triple Bully (:15/side x3)
 
Metcon Fitness/Sport
“Jackie”
1k Row
50 Thrusters (45) 
30 Pull-ups/Ring Rows
*45# is the standard for guys/gals
*This is a really good CF Benchmark, come and get it!
 
Mobility
Coach’s Choice
 

ziomara

Workout of the Day 17- August 2014

Photo: E Guardia

Warm-up
Coach’s Choice

Strength/Skill
A1. Strict Press
Build to a heavy set of 3
A2. Couch Stretch (:20/side x3)
 
Metcon Fitness
200 Singles 
50 Strict Presses (75/55) 
*Perform 50 Singles every time you break the Presses.
 
Metcon Sport
100 DU
50 Strict Presses (95/65)
*Perform 30 DU every time you break the Presses.
 
Mobility 
OH Banded Shoulder
Lax ball Shoulders/Traps
Calf Smash 
 

Kids

CFP Washington – CrossFit Kids


Upcoming Events

  • September 1, 2014End of Summer Bash at Ballards
  • September 4, 2014 7:30 pmCFP Monthly Mixer: Ricks Roadhouse
  • September 20, 2014 9:00 amWoony River Ride
  • October 10, 2014Summit before Sunrise
  • November 7, 2014Costa Rica Trip
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