WOD

September 3rd, 2015

Thursday 150903

CFM 30 Day Paleo Challenge, Final Intro Session, Sunday!

Summer is nearly over and you have stayed committed to your CrossFit goals. Now it’s time to bring your fitness to a new level by making an equal commitment to your nutritional needs.

Want all the details? Attend the CFM 30 Day Paleo Challenge Intro session-

Sunday, September 6 @ 11 AM

(Intro sessions are commitment free!)


September 3rd, 2015

Thursday 150903

Thursday’s Program

crossfit-memes3

Warm-up:

Coaches choice 

 

Work capacity:

8 minute EMOM

8x Dips (static or dynamic)

6x HSPU

 

WOD:

15 minute AMRAP 

15x SDHP (95/65)

10x Box jumps (24/20)

 

Post rounds to comments.

 

Skill of the week:

Push-ups


September 2nd, 2015

Wednesday 150902

Wednesday’s Program

Kids_09_02_15

Warm-up:

Coaches choice

 

Work capacity:

8 minute EMOM

Odd: 30 seconds L-sits (rest if needed)

*Use Paralette 

*mod=knees up

Even: 30 seconds Handstand holds 

Beginner: walk, walk, hold

Intermediate: kick-up hold

Advanced: nose to wall hold

 

WOD:

5 RFT

Run 400m

21x Walking lunges

15x Pull-ups

9x Burpees to target

 

Post time to comments.

 

Skill of the week:

Push-ups


September 1st, 2015

Tuesday 150901

Tuesday’s Program

Stephen_09_01_15

Warm-up:

Coaches choice 

 

Work capacity:

8 minute EMOM

5x Hang power cleans (155/105)

100ft shuttle run (25ft x 4)

 

WOD:

4 RFT

4x Power cleans (205/145)

4x Front squats

4x Shoulder to overhead

 

Post time to comments.

 

Skill of the week:

Push-ups


August 31st, 2015

Monday 150831

“Tabata”

Paleo_08_31_15

Warm up:

Coaches choice

 

Strength:

Shoulder Press

3×15 @ 65% of 1RM

 

WOD:

“Tabata”

Push-ups

Deadlifts (185/135)

Sit-ups

Box jumps (24”/20”)

Double unders 

*1 minute rest between exercises

 

Post reps to comments.

 

Skill of the week:

Push-ups


August 30th, 2015

Sunday 150830

“Nancy”

Warm-up:

Coaches Choice

 

Work capacity:

10 minute EMOM

3x Thruster

*Add weight every round and try to establish 3RM

*NO jerks allowed

 

WOD:

“Nancy”

Compare to Sunday, April 12th, 2015

5 RFT

Run 400m

OHS (95/65)

 

Post time to comments.

 

Skill of the week:

Ring dips


August 29th, 2015

Saturday 150829

“Angie”

Angie_Vid

Warm-up:

Coaches Choice

 

WOD:

“Angie”

Compare Wednesday, July 24th, 2013

100x Pull-ups

100x Push-ups

100x Sit-ups

100x Squats

 

Post time to comments.

 

Skill of the week:

Ring dips


August 28th, 2015

Friday 150828

Friday’s Program

Bob_08_28_15

Warm-up:

Coaches choice

 

Strength:

Bench Press

5×5 @ 75-80% of 1RM

 

WOD:

30-20-10 reps

Wall ball (20/14)

SDHP (75/55)

Box jumps (24”/20”)

Push press (75/55)

Row (calories)

 

Post time to comments.

 

Skill of the week:

Ring dips


August 27th, 2015

Thursday 150827

“Elizabeth”

Class_08_27_15

Warm-up:

Coaches choice

 

Work capacity:

8 Rounds

100m Sprints

Rest 1 minute between sprints 

*All athletes rest will vary

 

WOD:

“Elizabeth”

Compare to Thursday, August 20, 2013

21-15-9 reps

Squat cleans (135/95)

Ring dips

 

Post time to comments.

 

Skill of the week:

Ring dips

 


August 26th, 2015

Wednesday 150826

Wednesday’s Program

dubs

Warm-up:

Coaches choice 

 

Strength:

8 minute EMOM

30 seconds max reps of each

Odd: Weighted pull-ups

Even: Weighted dips

 

WOD:

1 RFT

50x Hang power clean (155/105)

150x Double unders

50x Chest to bar pull-ups

 

Post time to comments.

 

Skill of the week:

Ring dips