Saturday 9/30/17

TEAM WOD
50 Thrusters
50 Pull ups
50 S2OH
200 DU's
50 Snatch
50 Thrusters

Friday 9/29/17

Warm up
400m Run with medball (partner)
20 partner medball sit ups
20 partner push ups
20 partner wallballs

WOD
"Tabata Me Crazy"
*HSPU
*Supermans
*Sit ups
*Mountain climbers

Thursday 9/28/17

Warm up
CrossFit Poker

WOD
7 min AMRAP
5 Box Jumps (30/24)
3 Cleans (225/155)

Cash Out
1000m Row 

Wednesday 9/27/17

Warm up
Row/Run 300m
then 2 Rounds
10 KB Thrusters
10 Thoracic high fives
10 sots presses w/PVC
20 line hops

WOD
30 min AMRAP
0-15:00 
5 Snatches (115/85)
11 Wallballs (20/14)
14 push ups

15:00-30:00
5 Muscle ups
12 Burpees
20 DU's (40 singles)

Tuesday 9/26/17

Warm up
200m Run
then 5 min AMRAP
10 KBS
6 spiderman lunges
1 bear crawl
5 PVC pass thru
10 lunges
5 jump squats

WOD
5-5-5-5-5
OHS

Stamina
1000m Run

Monday 9/25/17

WOD
5 Rounds for Time
500m Row
15 Floor Press (135/95)

Stamina
Spend 6 mins doing any of the following movements
1 min on/1 min off
Plank hold
Side planks
Russian twisters
Hollow rocks
L sit hold

Saturday 9/22/2017

TEAM WOD

20 min AMRAP with a Partner
2000m Row*
150 wallballs*
Max T2B

*One partner must be holding a handstand throughout the row and wallball part

Friday 9/22/17

WOD
21-15-9
Front Squat (185/125)
Medball sit ups (20/14)

After Party
Acquire 1 min of each hold
L-sit
Dead hang
Bent arm hang
Handstand hold

Thursday 9/21/17

Warm up
300m Row then
4 min AMRAP
15 jumping jacks
20 mountain climbers
3 mat walks
5 PVC pass throughs

WOD
5 Rounds for Time
400m Run
15 left arm KB Snatch (35/25)
15 right arm KB Snatch (35/25)

After Party
EMOM x10
Even: Dips
Odd: Pull ups

Wednesday 9/20/17

WOD
7-7-7-7-7-7-7
Deadlift

After Party
"Rowling" challenge

Tuesday 9/19/17

Announcement

Tomorrow's workout will be determined by the weather! Be prepared for anything.

Monday 9/18/17

WOD

10 Rounds for Time
9 Thrusters (95/65)
35 DU's (35 singles)

Saturday 9/16/17

Team WOD

With a partner
6 min AMRAP
100m Run
Max Deadlifts (185/135)

Rest 2 mins

6 min AMRAP
100m Run
Max Push Press (95/65)

Rest 2 mins

6 min AMRAP
Max 100m Farmer Carry Relay (55/35)

Friday 9/15/17

WOD "Triple G Chipper" 100 pull ups 80 straight leg sit ups 60 alt leg pistols 40 cal row 20 push press w/ dumbbell

Thursday 9/14/17

Warm up

Singles
Leg Swings
Thoracic High Fives
Mountain climbers
Tuck Jumps
One arm thrusters w/kb

WOD

"Nifty Fifty"
50 Box Jumps
50 KBS
50 K2E
50 Wallballs
50 Burpees

Wednesday 9/13/17

WOD

"Bend and Snap"
27-21-15-9
Squat cleans (95/65)
Dips

Tuesday 9/12/17

Warm Up

300m jog
Butt Kickers
High Knees
Push ups
OHS with PVC

Strength

Heavy Snatch Day
1-1-1-1-1-1-1
80% of 1 RPM

Stamina
8 min EMOM
Even: 5 Burpees
Odd: 20 mountain climbers

Monday 9/11/17

9/11 Tribute WOD 

2001m Run

11 Box Jumps

11 Thrusters (125/85)

11 C2B

11 Power Cleans (175/115)

11 HSPU

11 KBS

11 TTB

11 Deadlift (170/115)

11 Push Jerks (110/75)

2001m Row

Saturday 9/9/17

Competition Day!

There will be no Team WOD today!  

CFP is hosting the WorldWide WOD competition and wish all the athletes competing the best of luck.  Enjoy the moment and have fun.

Friday 9/8/17

Strength

10 min EMOM
Even: 20 Russian twists
Odd: 12 Superman

WOD
4 Tire flips
then 4 Rounds of 
3 MU's
6 HSPU
9 box jump overs
then
4 Tire Flips

Thursday 9/7/17

Strength
OHS 

5 x 3 @ 70%

WOD

14 min AMRAP
400m Run
14 alternating pistols
7 hang snatch (105/75)

Wednesday 9/6/17

Skill
20 min Handstand Walk progressions

WOD
3 Rounds for Time
25 Russian KB Swings
20 mountain climbers
15 pull ups

Tuesday 9/5/17

WOD
"Grace" 
30 Clean and Jerks (135/95)

Stamina
20 min EMOM
Min 1 - 200m Run
Min 2 - 2 Manmakers
Min 3 - 10 DB Lunges
Min 4 - 150m Row
Min 5 - Sled push down and back

Monday 9/4/17

Holiday WOD

"Jordy's Goodbye" with a partner
800m farmer carry (55/35)
100 air squats
90 pull ups
80 sit ups
70 burpees
60 hand release push ups
50 buddy deadlifts (220/155)
400m farmer carry

Saturday 9/2/17

Team WOD

Teams of 4 to 5

Run 400m then 20 mins to find 1 rep max Deadlift as a team

Then 200m Run then 20 mins to find 1 rep max Front Squat

Finish with a 400m Run