Archive for August, 2013

Team WOD

Saturday, August 31st, 2013

Adults

Warm-up (10 mins)

600m Run

Tabata Planks

 

Skill Review (10mins)

HSPU

 

Strength (15mins)

14min even/odd EMOM

5x HSPU

8x CTB pullups – Mod with Bands

 

WOD (20mins)

Teams of 2

Sprint 200m while partner does max rep snatches (115/75)

Score is total reps

 

 

Mobility (5mins)

Friday’s Program

Friday, August 30th, 2013

finished-a-crossfit-wo-baby

Warm-up (10 mins)

Coaches Choice 

 

Skill Review (15mins)

Pistols

Attempt 50 alternating 

 

Strength (15mins)

Take 15mins to find 1RM Thruster

 

WOD (15 mins)

Max rounds in 10 minutes

3x Thruster (155# / 105#) 

6x Burpee broad jump 

 

Mobility (5mins)

  

Post reps to comments.

 

Skill of Month

Snatch

CFM Barbell: 08/30/13

Friday, August 30th, 2013

Squat: 

1×5 @ 60%

1×5 @ 65%

1×5 @ 70%

1×5 @ 70%

Accessory / WOD: CLEAN

Labor Day Schedule

Thursday, August 29th, 2013

Labor Day – Monday, 9/2 – we will only be having a 9am class. All other classes will be cancelled. Enjoy your BBQ’s!

“AMRAP Mania”

Thursday, August 29th, 2013

Burp_08_29_13

Warm-up (5mins)

5 mins double unders

 

Skill Review (5mins)

Overhead Squats

 

Strength (10mins)

7min EMOM, 3x OHS (from rack)

 

WOD (40 mins)

Compare to Thursday 12/06/12

1) AMRAP – 6mins

10x OHS (65# / 45#)

15x Sit Ups

Rest for 2 minutes

2) AMRAP – 6 mins

4xR / 4xL Single Arm KB Swings  (55# / 35#)

8x Push Ups

Rest for 2 minutes

3) AMRAP – 6 mins

4x Strict Pull Ups

8x Thrusters  (65# / 45#)

Rest for 2 minutes

4) AMRAP – 6mins

10x KB C&J (55# / 35#)

15x Floor Wipers  (65# / 45#)

 

Post reps to comments.

 

Skill of Month

Snatch

CFM Teens: “AMRAP Mania”

Thursday, August 29th, 2013

Warm-up (5mins)

Coaches Choice

 

Strength (15mins)

10min EMOM

Back Squats

45#, add 2x reps every minute.

 

WOD: (25mins)

1)  AMRAP – 6 Minutes

10x Walking lunge steps

15x Sit Ups

Rest for 2 minutes

2) AMRAP – 6 Minutes

4x Kettlebell swings

8x Push Ups

Rest for 2 minutes

3) AMRAP – 6 Minutes

4x Body rows

8x Wall ball

 

Post reps to comments.

 

 Skill of Month

Snatch

CFM Endurance Diva Homework: 08/29/13

Thursday, August 29th, 2013

5k Time Trial

CFM Endurance Homework: 08/29/13

Thursday, August 29th, 2013

 18min – max distance

Daycare Upate!

Wednesday, August 28th, 2013

– There will be daycare this Saturday, Aug 31st from 8am-10:30pm
– We are currently looking for people to fill the weekend and potentially weekday daycare coverage role – if interested, please contact Christina (Christina_Trapani@yahoo.com)
– After this Saturday, the only daycare coverage currently scheduled will begin the week of Sept 16th and will be Tues/Thurs from 6:30-8:30pm
– Children old enough to be left unattended are always welcome in the daycare room while you WOD

Wednesday’s Program

Wednesday, August 28th, 2013

Eric_Kelly_08_28_13

Warm-up: (10 mins)

Coaches Choice 

 

Work Capacity: (15mins)

1 mile run

 

Skill Review: (10mins)

Deadlift

 

WOD: (20 mins)

4 rounds

10x Deadlifts (bw) 

25x Box jumps 

 

Post time to comments.

 

Mobility (5mins)

 

Skill of the month:

Snatch