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!

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)

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

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

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

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.

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.

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

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

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.

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.

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%

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)

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

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

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

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)

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

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

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

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)

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

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)

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

Saturday 12/03/16

Team WOD

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

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

Thursday 12/01/16

Warm Up

Shoulder opener
Leg Swings
10 push ups
10 squats
20 jumping jacks

Strength

Every 3 mins x 18 mins

Push Press 1-1-1 (rest 7 to 10 secs between singles)

WOD

8 min AMRAP

20 Power Snatch 95/65

20 Push Press

20 Box Jumps 24/20

CASH OUT

2 sets

60 sec plank hold, Rest 15 secs

30 sec left plank hold, rest 15 secs

30 sec right plank hold, rest 30 secs

Happy December?! How can that be? 

Wednesday 11/30/16

Warm Up

"Fish" game

Strength

"Pump you up, Wednesday"

Part A: 3 sets 

5 Muscle Ups

 Handstand walk length of rig 

(Modification 3 wall walks with 10 shoulder taps) 

Rest 3 mins between sets 

Part B: 4 sets

 3 x 5 OHS rest 90 secs between sets

Ride down slow (3 sec decent) hold @ bottom for 3 secs before coming up

Part C. 10-15 mins EMOM

SDLHP (Sumo Deadlift High Pull)

 Build up to a heavy-ish single 

Tuesday 11/29/16

Warm Up

Banded Good mornings
10 Lunges
 5 Pull ups
5 Push ups
10 Squats

Strength

3 sets (20 mins to complete)
Deadlift 6-8 reps @ 75%
Rest 45 secs
Weighted step ups (8 each leg)
Rest 45 secs
Barbell Roll outs (8 reps)
Rest 45 secs

WOD
7 min AMRAP
7 Toes to Bar
14 Goblet Squats (55/35)
100m Row/Run

Monday 11/28/16

Warm Up

Row 200m
10 Presses
10 KBS
25 singles
Calf Stretch

Strength

3 sets (18 mins to complete)
5 Floor Presses @ 70% 
7 KB Snatch AHAP

40 Double unders

WOD
3 Rounds for Time:
5 Stone to shoulder 
10 C2B pull ups
15 Push Jerks (185/125)

Saturday 11/26/16

Team WOD

200m Row/Run
50 mountain climbers (each)
50 wallballs (20/14)
50 Shoulder to Overhead (95/65)
50 Front Squats
50m OH lunges (45/25) plate
200m Row/Run

Partner workout - 1 person working at a time

Friday 11/25/16

Warm Up

Burpee Ball pass

Team WOD

50 alternating box jumps (24/20)
25 unison burpees
50 KBS (25 each) 55/35
25 medball pass sit ups (20/14)
50 alternate Cleans (185/135)

Thursday, 11/24/16

TEAM WOD

"NOT YOUR MAMA’S TURKEY TROT"

First Course:

30-20-10

Box-Jumps (24/20)

Kettlebell Swings (55/35)

Wall-Balls (20/14)

Main Course:

15 min AMRAP

10 Kettlebell Cleans (55/35)

20 Double-Unders

10 Burpees

20 Abmat Sit-Ups

Dessert:

800-Meter Row

Happy Thanksgiving to our CFP family!

Wednesday 11/23/16

Warm Up

500m Row
4 rounds @ 20 sec each
jumping jacks
jumping lunges
plank
handstand hold/wall walk

Strength

6 mins to warm up to start weight
THRUSTERS
On the 0: 5 Thrusters
On the 2: 4 Thrusters
On the 4: 3 Thrusters
On the 6: 2 Thrusters
On the 8: 1 Thruster

Build throughout - record heaviest single

WOD

Every 4 mins complete 3 rounds of following:
10 cal row
6 Chest to Bar pull ups
6 Ring Dips

Cash Out

Goat work 

Tuesday 11/22/16

Warm Up

3 position cleans 

5 push ups

10 air squats

20 mountain climbers

Row 200m

Strength

Deadlift - find your 3 rep max
(Must be touch 'n go)

WOD

21-18-15-12-9-6-3

Power Cleans (95/65)

Sit ups

Back extension/superman

Monday 11/21/16

Warm Up

Animal Crackers: Frog hop, bear crawl, crab walk, duck walk, leap frog, leap frog, inch worms and piggy backs.

WOD

"Move your ass, Monday!"

50 DU's

10 squats

40 Russian twists

10 pull ups

30 alternating lunges (can be weighted)

10 burpees

20 KBS (70/55)

10 squats

10 mountain climbers (2 count)

10 pull ups

20 KBS (70/55)

10 burpees

30 alternating lunges

10 squats

40 Russian Twists

10 pull ups

50 DU's

Mobility
Stretch (calf, couch stretch, banded squats)