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Workout Of The Day – 23 September 2014

For Tuesday’s WOD…SPRINTS. Come on in and run your hearts out, quickly! I cannot encourage you enough to make today’s wod. Sprints are one thing that we often neglect, but if done properly and with full effort they will SMOKE us. Some might ask, “Just sprints? I can do those anytime/anywhere”. To which we would respond, “When was the last time you did a sprint workout on your own?” You get the picture – You will get pushed in Tuesday’s sprint workout, so come and get em’!

Warm-up

500m Row

50 Singles
20 Box Step-ups
40 Singles
15 Box Step-ups
30 Singles
10 Box Step-ups
250m Row
Metcon

Teams of 2
3 Rounds:
Run 200m
Run 400m
Run 600m
*One partner works while the other rests
*Encourage your partner!

 

Mobility
Calf Smash
Banded Hamstring Stretch
Couch Stretch

 

Comp. Accessory

 

3 RFT
25′ Double KB Front Rack Walking Lunge, 24/16
1 Legless Rope Climb (1 Rope Climb)
25 GHDSU
1 legless Rope Climb


KIDS

CFP Washington – CrossFit Kids


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Workout Of The Day – 22 September 2014

Hey CFP! We wanted to give you a quick heads up regarding some programming changes:

1. We’ve switched from Fitness and Sport categories to RX+, RX, and Scaled. If you’re lifting the HEAVY weight for the day, then punch the RX+ button in Wodify; if the moderate weight, you’ll punch the RX button; if Scaled, you can enter the weight you used for the day. This will enable us all to see each other’s results and to comment on them (even though we’ll be lifting varying weights). So, we coaches strongly encourage you to like or comment on each other’s progress in Wodify! 

2. The Competitor accessory work is open to all aspiring to the CrossFit as sport. To log accessory work, go under Crossfit Competitor settings. If you’ve been a CrossFitter for at least a year and serious about competing, this is for you. The key to this will be knowing yourself and your limits. Most of you starting this will need to scale the weights for a while, in order to maintain intensity (I STILL do at times!). Scaling options will be presented as well. If you do the extra work, try [first!] to do so in a room different from a main class; if you get to loud and a coach asks you to stop – please don’t argue, as classes are our top priority!

Warm-up
500m Run
20 Cossack Squats
Spiderman
Broad Jumps (2 lengths)
5 Wall Walks
Mobility cash out: OLY Wall Squat (accumulate 2 min.)
 
Strength/Skill
Front Squats
5×5 (across: 75% of 1RM, or go up 5-10# from last time)
 
Metcon
AMRAP 10
50 Burpees over the bar 
30 Power Snatches (135/95) (115/85) (95/65)
10 Muscle-Ups  RX: 10 Pull-ups/10 Dips SC: Ring Rows
 
Mobility
Lax Ball Pecs/Traps
OH Distraction (for Lats)
Triple Bully (on rig)
 
Competitor Accessory Work

Gymnastics
EMOMx15
2 max Deficit Strict HSPU   (5 Strict HSPU)
 
Beast Builder V1
EMOMx7
Min 1: 7  unbroken Hang Squat Cleans + 1 Jerk 185/135  *155/105
Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks, 185/135
Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks, 185/135
Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks, 185/135
Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks, 185/135
Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks, 185/135
Min 7: 1 Hang Squat Clean + 7 unbroken Jerks, 185/135

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Workout Of The Day – 21 September 2014

Warm-up
500m Run
Inch Worm 
Spiderman 
30 PVC Good Mornings
20 Pass Throughs
10 Dislocates
 
Strength/Skill
Close Grip Bench Press
5×10
*Pinkies should be on the outside of the knurling (rough part of bar).
 
Banded Tricep Pushdowns
Accumulate 100 Reps (Purple/Black OR Red)
 
Metcon
5 Rounds
300m Row
100m KB Run    RX+ (32/24)  RX (24/16)  (16/12)
*Rest :90 between rounds
 
Mobility
Lax Ball Pecs
Lateral Opener
Couch Stretch
Tricep Smash

KIDS

CFP Washington – CrossFit Kids


jonny3 (2)

Workout Of The Day – 20 September 2014

Jim & Joe on the cage.
Warm-up
Coach’s Choice (gymnastic!)
 
Metcon
“Kelly”
5 rounds:
400m Run
30 Box Jumps (24/20) (20/16)
30 Wall Balls (20/14) (14/10)
 
Mobility
Couch Stretch
Banded Hamstring Stretch
Calf Smash (on rig)

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Workout Of The Day – 19 September 2014

April getting her early morning foam roll in.

Warm-up
Coach’s Choice
 
Strength/Skill
Back Squats
5×2 (80% of 1RM)
*Hold the Banded OH Distraction for :20/side between sets
 
Metcon
7 Rounds
7 C2B Pull-ups (Pull-ups/Ring Rows)
7 Push Jerks (155/105) (95/65)
7 Burpees
 
Mobility
Couch Stretch
Posterior Chain Floss
OH Tissue Smash

photo (16)

Workout Of The Day – 18 September 2014

Deena PR*ing her snatch!

Warm-up
10 Partner Tire Flips
20 Partner Wall Balls
500m Run
 
Strength/Skill
OT2:00 x 6
1 Rope Climb (2 anchored back-to-stand)
16 Ft. Handstand Walk (12 Wall Runs)
20 Supermans (hold for 1 sec. at top)
12 Deficit Push-ups (24/16 KBs) Scaled: 6 Deficit Push-ups (45/25 plates)
 
*HS Walkers, set up your Push-up station 16 ft. away (4 mat lengths wide) from the rope. 
*Rope Climb-HS walk/Wall Runs-Supermans-Push-ups
 
Metcon
Teams of 2:
AMRAP 20
30 Calorie Row
40 KB Swings (24/16) (16/12)
50 Abmat Sit-ups
60 Wall Balls (20/14) (14/10)
 
Mobility
Lateral Opener (banded)

Banded OH Distraction

Couch Stretch

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Workout Of The Day – 17 September 2014

Warm-up
Coach’s Choice
 
Strength/Skill
Build to a Heavy Single at each:
Overhead Squat
Snatch Balance
Hang Squat Snatch
 
Mobility
Triple Bully (on rig)
Lateral Opener (on rig)
Pigeon Stretch

no bread

Workout Of The Day – 16 September 2014

Stay tuned for the in class announcement of the October 30 day No Bread Challenge! This is going to be a box wide challenge staying away from any and all grains.

Warm-up
500m Run
2 Rds:
5 Skin the Cats (10 Table Tops)
2 Rope Climbs (4 back-to-stand)
10 Pull-aparts (red/black band)
10 Barbell Good Mornings
Straight Legged Bear Crawl
 
Strength/Skill
3 Position Pause Snatch Pull
EMOM x 9
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – bar in hip crease (think “pockets”), work for vertical torso, knees forward and weight in mid-foot
 
Metcon
7 x 2:00 Rounds
200m Run
7 Deadlifts (315/205) (225/135) (135/95)
Max Double Unders
*Rest 1:00 between rounds
 
*If 315/205 = RX+ in Wodify
 If 225/135 = RX in Wodify
 Anything else = enter your scaled weight.
 
Mobility
Coach’s Choice