Friday 1/17/2014

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Warm Up

4 min.

  • :15 jumping squats
  • :15 lunges
  • :15 jumping jacks
  • :15 push ups

WOD

5 Rounds for Time:

  • 10 Cleans (any style – 65% of 1RM)
  • 200 ft. Shuttle Run

*Turf strip at CF927 is 50ft down.  So, two trips down and back is 200ft.  Touch the ground at each end.  

Cool Down

Coach Led Foam Rolling/Mobility

Thursday 1/16/2014

froningpullup

Warm Up

3 Rounds

  • 10 Push Ups
  • 10 Squats
  • 10 Mountain Climbers
  • 10 Jumping Jacks

WOD

Tabatas

  • Push Ups
  • Squats
  • Sit ups
  • Row (for calories)

*Rest 2 min. between Tabata intervals.

Cash Out

Gymnastics Testing

Max Effort Pull Ups

*Complete 1 round of max effort pull ups.  Scale as needed, but note the scale option so that you will know how you improved the next time we test this.  For ME pull ups, once you come off of the bar, your max effort is complete.  You can rest by hanging on the bar, but once you come off the bar, you’re done.  

Monday 1/13/2014

cf-games-regional-barbells

Warm Up

4 min.

  • :15 mountain climbers
  • :15 Squats
  • :15 push ups
  • :15 PVC OHS

C&J Skill Work

WOD

“Grace”

For time:

30 Clean and Jerk (135/95)

Cash Out

Med Ball Ring

*With all athletes sitting in a close circle, raise your legs off the ground and hold this active position.  Begin passing a med ball around the ring.  Periodically, the coach will add more med balls to be passed so that the circle gets progressively more med balls.  The med balls will be different weights for variance and surprise.  30 seconds on, 15 seconds off for 5 minutes.  

Saturday 1/11/2014

crossfit-total-image

Warm Up

Row 600m or Run 800m

Hip/Knee Mobility

Shoulder Mobility

WOD

“CrossFit Total”

For total load:

  • 1RM Deadlift
  • 1RM Back Squat
  • 1RM Strict Press

*Score is the total combined weight of these three lifts.

Cool Down

Coach Led Stretching

Friday 1/10/2014

body-weight-crossfit-rope-climb

Warm Up

Row 500m or Run 400m

Rope Climb Skill Work

WOD

For Time:

  • 5 Rope Climbs (15′)
  • 30 Box Jumps (24/20)
  • 4 Rope Climbs
  • 30 Box Jumps
  • 3 Rope Climbs
  • 20 Box Jumps
  • 2 Rope Climbs
  • 20 Box Jumps
  • 1 Rope Climb
  • 10 Box Jumps

Cool Down

Foam Roll Convention

Wednesday 1/8/2014

elliotthspu

Warm Up

Down and Back Agility Drills

WOD

For time:

  • 100 Mountain Climbers
  • 90 Walking Lunges
  • 80 Sit ups
  • 70 Jumping Jacks
  • 60 Jumping Squats
  • 50 Single Arm DB Snatches (alternating, AHAP)
  • 40 Super Mans
  • 30 Burpees
  • 20 Pull ups
  • 10 Handstand Push Ups

Cool Down

Coach Led Mobility