CrossFit Workout - Monday 2/1/16

Rowing Helen++

5 rounds for time of

500M row
21 KB swing 55/36
12 pullups

You may run 400M instead of rowing in any or all rounds if the weather permits.

Warmup:  3 rounds of 40 mountain climbers, 30 flutter kicks, 20 pushups & 10 squats
Cool Down:  Coach's Choice

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CrossFit Workout - Saturday 1/30/16

For time

100 calories on C2 rower
100 wall ball situp 20/14 5ft. target
100 squat clean ball slams
1 mile run(optional Jacked Version)

Touch ball on floor with extended arms for each rep of wall ball sit-ups.


Warmup: CF Cleveland AB routine, 15 reps each x 4 rounds, mixing in a total of 30 burpees at any time.

Cool Down:  Coach's Choice

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CrossFit Workout - Friday 1/29/16

KB Turkish get-up 3-3-3-3-3 R&L

Perform single unders after each set of TGUs, 200 reps forward skips after sets 1, 3 & 5 and 100 backward skips after sets 2 & 4.  Increase weight each set of TGUs if possible, record heaviest weight used.

Warmup:  Row 1000 meters then 3 rounds of 10 reps each of shoulder rollouts, OH squat(pvc), pushup, sit-ups & box jump.

Cool Down:  Trainer's choice

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CrossFit Workout - Thursday 1/28/16

No clock today, focus on form and completing high rep sets.

200 KB swing - American  55/36

Record the number of sets of unbroken reps needed to complete all 200 reps. Perform a set of 5 reps R&L of KB bent over rows each time you take a break with the swings (6 sets maximum), using the same kettle bell that you are using for the swings. Rest as needed throughout workout.

Warmup: 3 rounds of 400M row, 10 squat+lunge+lunge, 10 pull-ups & 10 KB figure 8's

Cool down:  Coach's Choice

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CrossFIt Workout - Wednesday 1/27/16

Back Squat 5x5
DB Floor Press 10-10-10-10-10

For the back squat, use 70% of your current 5RM and perform max reps for last set, or 5-10lbs more than your most recent 5x5 for al five sets. You will perform several warmup sets starting with an empty bar, working up to your workout weight.

Skill/conditioning: Work to establish a new max unbroken rep set of double unders. 

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CrossFit Workout - Tuesday 1/26/16

If you have not done both your 5RM back squat and deadlift 1RM, plan on doing one today.  See the coach to determine which.

Tuesday:  No Clock Today
deadlifts @ 50% of 1 rep max and strict pull-up work, show up and see the numbers.

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CrossFit Workout - Monday 1/25/16

** If you did not establish your 1RM deadlift or 5RM back squat last week, today is the day. If you did not do either, we will tell you which one you will do today.

No Clock Today - work on form and unbroken reps

7 complete rounds of each

wall ball shot - 15 unbroken reps
burpee - 10 unbroken reps

Peform as many sets as necessary to complete 7 complete rounds of unbroken reps of each exercise.  Choose the med ball weight to be able to complete all reps with full squat depth and target height of 10' for men and 9' for women. Burpees can be slow and steady, but no pause in movement is allowed to be considered an unbroken round.

Sneak Peak for the week:
Tuesday:  Deadlifts and pullups, strict
Wednesday:  Heavy back squats and DB floor presses
Thursdays:  All Kettlebell movements
Friday:  Turkish Get-ups and jump rope
Saturday:  Chipper

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CrossFit Workout - Saturday 1/23/16

CrossFit Workout - Friday 1/22/16

If you missed the 1RM deadlift Thursday, you'll do it today.

Friday:  Task List WOD  aka Friday Fun Day

Isometric holds, show up and see what's on the board.

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CrossFit Workout - Thursday 1/21/16

 Deadlift, find 1 rep max with perfect form.

Warmup with 3 to 4 sets of 5 reps leading up to approximately 60% of your expected 1 rep max.  increase each set, performing one rep at each weight, until you reach your 1 rep max weight.  Stop once you break from perfect form, meaning any rounding of your lower back or any sign of hitching the lift to completion.  Set each rep back to the floor under control, no dropping unless you must for safety reasons. Record 1RM weight.

Be aware that we may stop you before you reach a PR if your form breaks down.  This weight will be used to calculate your deadlift weight for WODs over the next several months. If you miss Thursday, you'll do this the next time you are in the box.

Conditioning:  Cut your bar weight in half(from your 1RM) and perform the following at a controlled pace, maintaining perfect form on all lifts.  Record weight used, not overall time.

3 rounds of 10 deadlifts and 15 burpees

Warmup:  3 rounds of 300M row, 20 sit-ups, 15 squats, 10 pushups, 5 deadlift (increase weight)


32 deadlift PRs today

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CrossFit Workout - Wednesday 1/20/16

If you missed doing your 5 rep max back squat last week, you'll do that today, plus today's WOD.

Strength:  Shoulder Press 10-10-10-10

Conditioning:  Recovery WOD, show up and see what's on the board.

Thursday Sneak Peak:  Deadlift, find 1 rep max with perfect form.  This weight will be used to calculate your deadlift weight for WODs over the next several months.  If you miss Thursday, you'll do this the next time you are in the box.

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CrossFit Workout - Tuesday 1/19/16

If you missed doing your 5 rep max back squat last week, you'll do that today, plus today's WOD.

"Grace"
30 clean and jerk, for time 135/95

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CrossFit Workout - Monday 1/18/16

If you missed doing your 5 rep max back squat last week, you'll do that today. 

Monday:

1-->10-->1 pyramid of


KB lunge (R&L=1)
KB flutter kick (4-count)
one arm KB swing (R&L=1)

Use a kettlebell that is 5-10lbs lighter than your usual 2-arm swing weight, switching hands at the top of the swing. Hold the KB like a goblet squat for the lunges. Hold the KB extended overhead with one or two hands or on your chest while you perform the flutter kicks.  Shoulder blades must be up off the floor.

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CrossFit Workout - Saturday 1/16/16

CrossFit Workout - Friday 1/15/16

If you missed yesterday, you will find your 5 rep max back squat today.  If you miss it today, you will do it Monday, or the next day you are in the box.  Everyone will have a recorded 5 rep max back squat by this time next week.

If you did your back squat workout Thursday, then today is a Make-up Day.
Make up a WOD you missed this week.  If you've done all the workouts this week, you should take a rest day, or use today to work on skills and mobility.

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CrossFit Workout - Thursday 1/14/16

Back Squat, find your 5 rep max

Record (in WODhopper) and memorize your 5 rep max, as this number will be used in the coming weeks for upcoming heavy squat workouts.  If you miss this today, this will be your workout the next time you are at the box.  By this time next week everyone will have established their current 5 rep max back squat.

Some days you squat heavy fresh and some days you squat heavy after a day or two of tough WODs.  If you did not do Wednesday's deadlift WOD,  you should be lseeking a PR today.  If you did Wednesday's WOD, don't be concerned if you don't hit a PR today.  Either way, your number will be valuable in determining the weight(s) you'll be using during the next 10-12 weeks for future back squat workouts.

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CrossFit Workout - Wednesday 1/13/16

Strength: KB shoulder press 5x5 after several warmup sets of increasing weight

Conditioning:  AMRAP in 15 minutes and finish round of
10 burpee box jump & 15 sumo deadlift  135/95

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CrossFit Workout - Tuesday 1/12/16

WOD 1:  "Randy"  75 power snatches for time 75/55
Rest 3-5 minutes
WOD 2:  "Annie" 50-40-30-20-10 reps of double unders & situps

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CrossFit Workout - Monday 1/11/16

Max Rep Monday

Max reps in 3 minutes, followed by 30 seconds rest of

row- calories
1-arm DB muscle snatch - alternating
toes to bar
hollow rock
DB squat clean thruster 30/20
row - calories

You choose weight on the DB muscle snatch, go as heavy as you are able.

Sneak Peak for the week:
Tuesday:  Randy, rest, Annie
Wednesday: Overhead strength + medium weight DL & ? met con
Thursday:  Heavy back squats, work to 5RM
Friday: Friday Surprise, show up and see what's on the board.

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CrossFit Workout - Saturday 1/9/16

CrossFitters stay around until the last person finishes.