Friday, December 30, 2016

Saturday 12/31/16

TEAM WOD

In Teams of 2, split reps

"ANGIE"
100 pull-ups
100 push-ups
100 sit-ups
100 squats


Announcements
Wishing you and your family a Happy and safe New Year!  The gym will be closed
on Sunday.  We will see you on Jan 2, 2017!

Thursday, December 29, 2016

Friday 12/30/16

Warm Up
Lacrosse ball in shoulder (2 mins each side)
4 Broad jumps
6 Strict Press
8 Shoulder taps

10 Squats

Strength
Jerk - Find 1 Rep Max

WOD
Buy in: 15 Burpees
30 Presses @ 45% of max today
40 walking lunges
50 KBS
60 sit ups

Cash out: 15 Burpees (not optional)

Wednesday, December 28, 2016

Thursday 12/29/16

Warm Up
Banded Shoulder mobility (2 mins each side)
9 Snatch balance
9 Ring rows
9 pass thrus

200m row

Strength
4 x 5 OHS @ 65%

WOD
3 Rounds
5 Muscle Ups
10 Squat Cleans 135/95

20 Box Jumps 24/20

Tuesday, December 27, 2016

Wednesday 12/28/16

Warm Up
8 slow and low air squats
30 sec handstand hold (wall or free)
5 downward dog push ups
1 min max DU's

Skill
Muscle Up progression work

WOD
3 rounds
10 HSPU
15 cal row
30 squats

Cash Out
Max sit ups in 2 mins

Monday, December 26, 2016

Tuesday 12/27/16

Warm Up
Bear Crawl
Spiderman lunge
12 wallballs
12 mountain climbers
12 jumping jacks
2 mins. banded squats

Strength
Back Squat
Find 1 rep Max


WOD
10 min AMRAP
30 DU's
10 Hang Snatch (95/65)
30 DU's
10 Thrusters

Sunday, December 25, 2016

Monday 12/26/16

Warm Up
200 m Row
15 elbows high and outside
15 Sots presses
5 medball cleans

5 weighted sit ups

Team WOD
In Teams of 2, 20 min AMRAP
10 Clean and Jerks (95/65)
10 Sit ups


Athlete 1 will row 400 meters, while the other does as many rounds as possible on AMRAP. Switch positions when Athlete 1 reaches 400m on the rower. AMRAP resumes where Athlete 1 left off.

Announcements
There will be 2 class times today - 8:00 am. and 4:30 p.m.

Friday, December 23, 2016

Saturday 12/24/16

WHOLE FAMILY WOD

"12 Days of Christmas "
1 Burpee
2 KBS
3 Push ups
4 Squats
5 Deadlifts
6 Lunges (2 count)
7 Sit ups
8 Box Jumps
9 Push Press
10 Wallballs
11 DU’s

12 Mountain climbers (2 count)


Merry Christmas to our CFP Family! 
Wishing you and yours a wonderful holiday season.

Thursday, December 22, 2016

Friday 12/23/16

Warm Up
Arm circles
 Strict press
 Ring rows 
Jump rope (singles/DU)
Thrusters

Strength
Push Jerk or Split Jerk 
3-3-3-3 starting at 65% + increase weight 

WOD
CrossFit Poker
Clubs – Medball Clean
Spades – Thrusters 35/45 
Hearts – push ups
Diamonds – T2B
Aces – 10 Burpees

Wednesday, December 21, 2016

Thursday 12/22/16

Warm Up
Skee ball Game 

Strength
EMOM x 10 (doing all 3 movements in min)

3 Deadlifts (65%), 5 push ups, 10 mountain climbers

WOD
"DIRTY 30"
30 Box Jumps 24/20
30 Jumping Pull ups
30 KBS 55/35
30 walking lunges
30 K2E
30 Push Press 45/35
30 Good Mornings 45/35
30 Wallballs 20/14
30 Burpees

30 DU’s

(Do NOT drop the empty bar) – 20 Burpee penalty

Tuesday, December 20, 2016

Wednesday 12/21/16

Warm Up
"Horse"

WOD
In Teams of 3, starting at 2 reps and increasing by 2 reps each round for 20 mins:
Burpee Box Jump Overs
KBS (55/35)
Wallballs (20/14)



REMINDER: It's is our Ugly Sweater Day! Come in the ugliest 
thing you can find.

Monday, December 19, 2016

Tuesday 12/20/16

Warm Up
Bergner 
10 Squats
5 push ups
Bear Crawl
Calf Stretch
 Row 200m  

Strength
EMOM x 10 mins
Even: 6 pistols
Odd:  10 weighted sit ups

WOD
"Isabel” (135/95)
30 Snatches for time

Post WOD:  Mobility

REMINDER: Wednesday 12/21 is our Ugly Sweater Day! Come in the ugliest 
thing you can find.

Sunday, December 18, 2016

Monday 12/19/16

Warm Up
Dodge ball

WOD
EMOM x 12 mins 
5 KBS (55/35)

5 Burpees

Strength
Back Squat
 3 x 5 starting at 65%

Friday, December 16, 2016

Saturday 12/17/16

TEAM WOD
With a partner, alternate rounds
30 rounds
1 HSPU
4 Pistols
3 Medball sit ups (20/14)
THEN 18 100m rows (alternate rows)

Thursday, December 15, 2016

Friday 12/16/16

Warm Up
Cleans
Tuck Jumps
Grasshoppers
Pull ups

Strength
Clean (1 rep max)
20 mins to find max

WOD
5 rounds
5 Medball cleans (30/20)
25 DU's
Farmer Carry (45/25) each hand

Wednesday, December 14, 2016

Thursday 12/15/16

Warm Up
Burpees
Mountain Climbers
Lunges
KB Snatch
Wallballs

Strength
E2MOM x 15 mins
Even: 2 TGU (each side)
Odd: 15 wallballs 
WOD
8 min AMRAP
8 KBS
6 Goblet Squats 55/35
4 Power Snatch 135/95
2 Squat Cleans

Tuesday, December 13, 2016

Wednesday 12/14/16

Warm Up
3 Junkyard Dogs
25 DU's or 50 singles
Row 200m

Strength
Every 2 mins for 12 mins
Min 1-2, 7-8 Strict Pull ups (3 to 8) 
Min 3-4, 9-10 L sit hold, accumulate 30 secs
Min 5-6, 11-12 Handstand walk or 45 sec handstand hold

WOD
10 min AMRAP
4 Push ups
6 Burpees
8 Box Jumps

Monday, December 12, 2016

Tuesday 12/13/16

Warm Up
Banded squats
Lunges
Push ups
Shoulder Opener
Cleans

Strength
Front Squat (1 rep max)
20 mins to find max

WOD
15 min AMRAP
50 squats
7 MU's (modification: 7 C2B, 7 dips)
10 Hang Power Cleans (135/105)

Sunday, December 11, 2016

Monday 12/12/16

Warm Up
Bear Crawl
Broad Jumps
Wall Touches
Front squat
Press

WOD
"FRAN"
21-15-9
Thrusters (95/65)
Pull ups

Stamina
Rest 5 mins then
Row 200m after 50 reps of abs
25 wallball sit ups
25 V-ups
25 Russian Twists (KB only)
25 OH plate sit ups

Friday, December 9, 2016

Saturday 12/10/16

Team WOD

With a partner complete:
"FILTHY 50"

50 box jumps, 24/20
50 jumping pull-ups
50 KBS (55/35)
50 walking lunge steps
50 K2E
50 push presses (45/35)
50 superman
50 wallballs (20/14)
50 burpees

50 double-unders

Thursday, December 8, 2016

Friday 12/09/16

Warm Up
Funky Friday - Game of Coach's choice

Strength
OHS (1 rep max)
20 mins to find max

WOD
10-8-6-4-2
Front Squats 135/95
Muscle Ups

Wednesday, December 7, 2016

Thursday 12/08/16

Warm Up
10 Deadlift
5 SDLHP
5 Goblet Squats
20 mountain climbers

WOD
With a partner, each complete:
50 Burpees
40 T2B
30 Box Jumps
20 SDLHP 95/65
10 OHS

Stamina
EMOM x 10 mins
Even: 10 Russian twists
Odd: 10 KBS (move up 1 weight than you normally use)

Tuesday, December 6, 2016

Wednesday 12/07/16

Warm Up
Wallball partner warm up

Strength
EMOM x 18 mins
1 clean, 1 hang squat clean, 1 jerk 
*Increasing weight starting at 60%

WOD
Every min for 20 mins, alternate between
Even: 15/12 cal row

Odd: 6 push ups, 9 squats

Monday, December 5, 2016

Tuesday 12/06/16

Warm Up
10 Deadlifts
5 push ups
Kip Swing
Calf Stretch
Leg Swings

WOD
“Bradshaw” 
HERO WOD (30 min cap)
10 Rounds for Time:
3 HSPU
6 Deadlifts 225/185
12 Pull ups

24 Double unders

Cash Out
Partner stretch (Barbell smash, leg stretch, Rib Fix/Opener)

Sunday, December 4, 2016

Monday 12/05/16

Warm Up
Max wattage in 3 pulls on rower x 3 
Shoulder opener
50 Singles
5 OHS
5 Strict Press

Strength
In 20 mins, find a 1 rep Snatch max

WOD
10 squat snatch (use 50% of today's max)
20 KTE
10 power snatch
30 DU's
10 hang snatch
40 swipers (single count)
10 OHS
400m row

Friday, December 2, 2016

Saturday 12/03/16

Team WOD

With a partner complete:
3 rounds
20 pull ups
30 T2B
40 Burpees
Row 500m

Thursday, December 1, 2016

Friday 12/02/16

Warm Up
Dynamic warm up as a group

Strength
Front Squat 
2@60, 2@65, 2@70, 1@75, 1@80, 1@90, 1@90+

WOD
For Time:
5 Deadlifts 185/125
10 power Cleans
15 Burpees over the bar
500m Row
15 Burpees over the bar
10 cleans
5 Deadlifts