Workout of the Day: 18-May-2012
Photo: (http://www.drbriffa.com)
Reminder that we are hosting the Food & Fitness Revolution this Saturday starting at 10:30am! Tell your friends and family – Hope to see you there!
CrossFit WOD
10 minutes: Muscle-up Practice
4 Rounds:
5 Jerks (155/105#) Split or Push
10 Knees 2 Elbow
15 Barbell Facing Burpees
10 minutes to find 3 RM each Arm BB TGU
Workout of the Day: 17-May-2012
Photo:
CrossFit WOD
Front Squat: 1×20
If you completed all 20 reps last week, increase weight by 5 lbs. If you did not, stay at same weight as last week.
Intermediate and Beginner:
3×10@77%
3 Rounds:
1 min at each station:
Bear Crawl for feet
OH Walking Lunge (45/25#) for feet
Over the Box Jumps
Rope Climbs
Renegade Rows
Workout of the Day: 16-May-2012
Photo:
CrossFit WOD
3 Rounds:
1 arm DB Press
2L,2R, 3L,3R – 5L,5R
8 minutes: Kipping HSPU Practice
3 Rounds:
500m Row
10 DB Snatch Right Arm
10 DB Snatch Left Arm
15 Ring Push-Ups
Workout of the Day: 15-May-2012
Photo:
CrossFit WOD
EMOTM for 10 minutes: 5 Dead Hang Ring Pull-ups/Pull-ups to Chest (once you cannot get 5, get as many as you can of quality reps)
Helen
3 Rounds:
400 M Run
21 KBS (24/16kg)
12 Pull-ups
He’s Back from The Dark Side
Four years ago, sometime in the middle of spring 2008, Josh Bird, Chris Ahlemeyer and I were playing rugby, discussing training methods and how we all shared a passion for fitness. Shortly after that conversation we decided to commit to CrossFit and open our own box so we could create the place you now know as CFP. The intention was always to have Josh Bird leave his horribly stressful job so he could pursue his dream – fitness training. Well, a lot of life can get in the way of your goals.
Workout of the Day: 14-May-2012
Photo: (http://crossfitmobile.blogspot.com)
CrossFit WOD
Advanced:
1×20 Back Squat (Low Bar)
If you completed all 20 reps last week, increase weight by 5 lbs. If you did not, stay at same weight as last week.
Intermediate and Beginner:
3×10 @77%
3 Rounds:
5 Wall Climbs
15 Hang Power Snatch (85/55#)
50 unbroken Double Unders
Workout of the Day: 13-May-2012
Photo:
CrossFit WOD
100 Double Unders
90 Sit-ups
80 Push-ups
70 Squats
60 Box Jumps
50 Pull-ups
40 Walking Lunges
30 Burpees
20 Knees to Elbows
10 HSPU
25 min time limit
Workout of the Day: 12-May-2012
Photo:
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CrossFit WOD
25% of Americans think vaccines are unsafe
Planche Progressions: 10 minutes
Regional WOD #2
2K Row
50 Pistols
30 Hang Squat Cleans (225/135 insane) (155/105 recommended)
20 minute time cap
Workout of the Day: 11-May-2012
Photo:
CrossFit WOD
Snatch: 20 quality reps not for time.
3 Rounds:
5 Wall Climbs
10 T2B
30 Unbroken Double Unders
(unbroken means 30 in a row. If you mess up at 28 you start back at 0)
Compare to 1/3/12
Workout of the Day: 10-May-2012
Photo: (http://whole9life.com)
CrossFit WOD
Energy Generation During Exercise
Front Squat 1×20
If you completed all 20 reps last week, increase weight by 5 lbs. If you did not, stay at same weight as last week.
Intermediate and Beginner:
3×10 @ 74%
21 Deadlifts (245/155#)
3 Rope Climbs
15 Deadlifts
2 Rope Climbs
9 Deadlifts
1 Rope Climb
Rope Climb Sub: 3 Pull Ups/3 Knee Tucks
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