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