WOD

April 18th, 2015

Saturday 150418

“Team BFF Saturday”

Ang_CBIV_04_18_15

Warm-up:

Coaches choice

 

WOD:

“Team BFF Saturday”

 2 player team/tag team style/runs must be completed together 

 Run 200m

150x Squats

Run 200m

150x Box Jumps (20/24)

Run 200m

150x Kettlebell Swings (53/35)

Run 200m

150x Push Ups

Run 200m

150x V-ups

Run 200m

 

Post time to comments.

 

Skill of the week:

HSPU’s


April 17th, 2015

Friday 150417

Tomorrow Is Bring A Friend Day!

CF-firemans-carry


April 17th, 2015

Friday 150417

“The Finish”

Veronica_04_17_15

Warm-up:

Coaches choice

 

Strength:

Weighted pull-ups

1 Rm

 

WOD:

“The Finish”

10 rounds

10-9-8…3-2-1x reps

Wall ball (30/20)

Burpees (on to a 45lb plate)

 

Post time to comments.

 

Skill of the week:

HSPU’s


April 16th, 2015

Thursday 150416

Thursday’s Program

Erin_04_16_15

Warm up:

Coaches choice

 

Work capacity:

AMRAP for 12 minutes

HSPU’s

 

WOD:

Tabata for 2 rounds

For max reps/cals

Double unders 8x[20:10]

Rest 2 minutes

Squats 8x[20:10]

Rest 2 minutes

Row 8x[20:10]

Rest 2 minutes

 

Post reps to comments.

 

Skill of the week:

HSPU’s


April 15th, 2015

Wednesday 150415

“Gallant”

gallant

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, KY, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, VA, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean.

 

He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

 

Warm up:

Coaches choice

 

WOD:

“Gallant”

3 rounds

Run 1 mile, 800m, 400m (carrying 20/14 MB each round)

Burpee pull-ups 60-30-15x

45 minute cap!

 

Post time to comments.

 

Skill of the week:

HSPU’s


April 14th, 2015

Tuesday 150414

Tuesday’s Program

Tattoo_04_14_15

Warm-up:

2 rounds

Run 200m or row 250m

10x Inch worms

20x Squats

30x Jumping jacks

10x Superman hold

 

Work capacity:

Every minute on the minute for 12 minutes

Even minutes – 30x Double unders

Odd minutes – 5x Deadlift (Build up to WOD weight)

 

WOD:

4 rounds

21-18-15-9-6-3x reps

Deadlift (225/185)

Alternating pistols

 

Post time to comments.

 

Skill of the week:

HSPU’s


April 13th, 2015

Monday 150413

Monday’s Program

Tammy_J_Rod_04_13_15

Warm up: 

2 rounds

100x Jump rope singles

30x Squats

15x Push-ups

15x Pull-ups

 

Strength:

Front Squat

5-3-1 reps

 

WOD:

For time

Run 800m

Then, 

21-15-9x reps of

Push-press (115/80)

KB swing (53/36)

Then, 

Finish with Run 800m

 

Post time to comments.

 

Skill of the week:

HSPU’s


April 12th, 2015

Sunday 150412

“Nancy”

Warm up: 

Coaches choice

 

Work cpacity:

Every minute on the minute for 12 minutes

Odd: 1x Bench press (bw)

Even: 30x Double-unders or 30 seconds of single-unders

Add 1 rep to your bench press every minute thereafter.

 

WOD:

“Nancy”

5 rounds

Run 400m

15x Overhead squat (95/65)

 

Post time to comments.

 

Skill of the week:

Double-unders


April 11th, 2015

Saturday 150411

CFM Paleo Challenge

PaleoChallenge61

CFM is starting our Spring 30 Day Paleo Challenge on Sunday, April 12.We will be following a STRICT Paleo diet plan, offer HIIT workouts with each session and provide the competition and support that makes this work for so many. This is the perfect time to reset the nutritional portion of your CrossFit commitment. The challenge will end May 12, just 2 weeks before Memorial Day. There will be prizes for the top finishers and points can be earned for staying Paleo, dropping pounds, and working out.

 
The fee for members is $99
Non-Members are welcome for $149
 
Please see KC or Audrey to sign up. 

April 11th, 2015

Saturday 150411

Team Saturday

rowing-640x372 copy

Warm up:

Coaches choice

 

Skill:

Review WOD movements

 

WOD:

Teams of 2

You MUST wait for partner to return from run to switch 

One person runs 400 meters 

While the other does:

15x Power snatches (95/65) 

15x OHS

Then switch, and repeat…

One person runs 400 meters 

While the other does:

30x Double unders

15x Burpees

Then switch, and repeat…

One person runs 200 meters 

While the other person does:

10x Clean and jerks (95/65)

Then switch, and repeat…

Finally…Both members of the team must complete (total reps) 

50x Box jumps (30/24)

50x Wall balls (20/14)

 

Post time to comments.

 

Skill of the week:

Double unders