Archive for December, 2014

Wednesday’s Program

Wednesday, December 31st, 2014

new-year-reso

Warm up:

Coaches choice

 

Skill:

Pistol Progressions

 

WOD:

For max reps

2 minutes at each station, rest 2 minutes in between each exercise

Thrusters (75/45)

Pull ups

KB swings (53/35)

Wall ball (20/14)

Push ups

Power Cleans (95/75)

Row for calories

 

Post reps to comments.

 

Skill of the month:

Pistols

Holiday Schedule

Tuesday, December 30th, 2014

There will be our regularly scheduled morning classes for tomorrow, New Year’s Eve. All evening classes will be cancelled for New Year’s Eve. All classes will be cancelled on New Year’s Day. Our regular schedule will resume on Friday 01/02. Enjoy your holiday everyone!

Tuesday’s Program

Tuesday, December 30th, 2014

Sylvana_12_30_14

Warm up:

Coaches choice

 

Strength:

Box Squats (back squat)

5-5-5 reps

 

WOD:

3 rounds, 35-30-25x reps

Double-under

Sumo deadlift high-pull (115/85)

Box jump (30”/24”)

 

Post time to comments.

 

Skill of the month:

Pistols

Just a Reminder…

Monday, December 29th, 2014

CrossFit Kids classes are on break. Regular Classes resume Tuesday 1/6/2015. Enjoy the break!!

Monday’s Program

Monday, December 29th, 2014

CFM_Holiday_14

Warm-up:

Coaches choice

 

Work Capacity:

8 min EMOM

Minute 1: 10x Double Unders, then rest

Minute 2: 15x Double Unders, then rest

Minute 3: 20x Double Unders, then rest

Minute 4: 25x Double Unders, then rest

Minute 5: 30x Double Unders, then rest

Minute 6: 35x Double Unders, then rest

Minute 7: 40x Double Unders, then rest

Minute 8: 50x Double Unders…DONE!

 

Mod: tuck jumps or singles x2

 

WOD:

10 rounds

Start and finish couplet with 1000m row

10x Handstand push-up

10x Pistols

 

Post time to comments.

 

Skill of the month:

Pistols

“Chelsea”

Sunday, December 28th, 2014

f322a54563f87c719edb7d8f13faa011

Warm up:

Coaches choice

 

Strength:

Deadlifts

5-3-1 reps

 

WOD:

“Chelsea”

Top of each minute for 30 minutes

5x Pull-ups

10x Push-ups

15x Squats

 

Post rounds to comments.

 

Skill of the month:

Pistols

Team Saturday

Saturday, December 27th, 2014

Patty_12_27_14

Warm up:

Coaches choice

 

WOD:

“Team Saturday”

100x Double-unders each

100x Front squats total (115/75)

100x Push presses total (115/75)

75x Double-unders each

75x Front squats total (115/75)

75x Push presses total (115/75)

50x Double-unders each

50x Front squats total (115/75)

50x Push presses total (115/75)

 

-Tag team style

-Double unders are not split

-Reps for front squats and presses are divided

-1 barbell per team

-MOD for doubles are tuck jumps!

1 for 1

 

Post time to comments.

 

Skill of the month:

Pistols

HIIT WOD for Saturday 12/27/14

Friday, December 26th, 2014

Warm-up:
Coaches choice

WOD:

Performed 30 sec work/3 sec rest

Repeat 4xs (4 Rounds)

1. Power Jacks

2. 2x Push Ups + 10x (single count) Mtn. Climbers

3. 1x Burpee + 2x Jump Squats

4. Right leg lunge back + Right Front kick

5. Left leg lunge back + left front kick

6. 6x Air Squats + 3x Star Jumps

7. 1x Front Kick + 4x Switch Lunges (alternating)

8. High knees

9. Broad jump- forward, right, back, left (fast) 

10. Switch Kicks (In crab crawl position)

11. Flutter kicks 

12. Reverse crunches

“AMRAP…and a Row”

Friday, December 26th, 2014

images

 

“The Day After!”

 

Warm-up:

Coaches choice

 

WOD:

“AMRAP…and a Row”

Row 1600 meters

Then:

AMRAP for 12 minutes:

15x Push-ups

15x Air squats

5x Sit-ups with (45lb/35lb) Plate

Then:

Row 1600 meters

Then:

AMRAP for 12 minutes:

5x Pull-ups

50x Double-unders

10x Sit-ups with (25lb/15lb) Plate

Then:

Row 1600 meters

 

Post time to comments.

 

Skill of the month:

Pistols

Merry Christmas!

Thursday, December 25th, 2014

Merry_Christmas_CFM