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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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Workout Of The Day – 25 July 2015

Warm-up
Coach’s Choice

Metcon
“Snatch Chief”
5 Rounds:
3 Minutes On 1 Minute Off
3 Power Snatch (135/95) (115/80) (95/65)
6 Push-Ups
9 Air Squats
*Score is total rounds + reps over 5 rounds

Mobility
Lateral Opener – 2 min/side
Triple Bully w/band – 2 min/side
Banded Hip Extension – 2 min/side

Competitor Accessory
Strength
EMOMx10: 1 Back Squat (across)


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Workout Of The Day – 24 July 2015

PR City!!

Warm-up
Coach’s Choice

Metcon
“Bad Attitude”
5 Rounds On The 3 Minute
200 Meter Run
In the Remaining Time Squat Clean Thrusters (155/105) (115/80) (95/65)
*Score is total number of Squat Clean Thrusters

Mobility
Couch Stretch – 2 min/side
Oly Wall Squat – 2 minutes
Pigeon Stretch – 2 min/side
OH Banded Distraction – 2 min/side

Competitor Accessory
1. Clean and Jerk
EMOMx10: 1 rep across at 85%

2. Strength
Work up to a heavy complex of: 1 Push Press + 1 Push Jerk + 1 Split Jerk

3. Gymnastics Conditioning
EMOMx10: 1 Legless Rope Climb + 1-2 Muscle ups


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Workout Of The Day – 23 July 2015

Throwback Thursday

Warm-up
Coach’s Choice

Metcon
“Dublin Mudslide”
Teams of 2
21-18-15-12-9-6-3
Burpee Over the Rower
Calorie Row
*One partner completes 21’s then second partner completes
21’s and so on until each partner completes 3 and 3

Midline Cashout
Accumulate 2 minutes in a Hollow Rock Hold

Mobility
Lateral Opener – 2 min/side
Posterior Chain Floss – 30 reps/leg
Accumulate 2 minutes Passive hang on the rig


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