Saturday 3/31/18

Team WOD
"Catch the Rabbit"
20min AMRAP with partner
3 KBS
3 HR push ups
3 cal Row
6 KBS
6 HR push ups
6 cal Row
9 KBS
9 HR push ups
9 cal Row
then back to 3 again

Reminder: CFP will be closed on Sunday.  Have a wonderful Easter with your family and friends.

Friday 3/30/18

Stamina/Strength
Mobility

WOD
Hero WOD - Zach Dyer
Specialist Zachary James Dyer born 3/14/92, deployed to Helmand Province, Afghanistan from 7/19/12-4/15/13 as a combat engineer.  Upon return helped his parents in building Big Four CrossFit.  Known for urging athletes to "surprise yourself" when they were hesitant to try something new.  Well known for his constant smile and physical strength.  However, he secretly battles PTSD and ultimately lost that fight on 2/23/18.  Survived by his wife, parents, brother, sister, nieces and nephews

23min AMRAP
3 Cleans (205/155)
14 HSPU
9 Front Squats (205/155)
2 MU (2 pull ups + 2 dips)

PLEASE REMEMBER TO WEAR YOUR RED SHIRT TODAY!

Thursday 3/29/18

Strength
Snatch
3@ 60%
3@ 65%
3@ 70%
3x3 @ 75%

WOD
"Sunny Side"
5min AMRAP
Buy in 25x10 Shuttle sprints
remaining time AMRAP
3 Snatches (115/80)
6 lateral barhop burpees
Rest 5 mins
5 min AMRAP
Buy in 20x10m Shuttle sprints
Remaining time AMRAP
3 Snatches (115/80)
6 lateral bar hop burpees

Wednesday 3/28/18

Strength
E2MOM
1 rope climb + 5 K2E
Scale - 2 sit to stand + 10 knee raises

WOD
"Under Pressure"
For Time:
100-80-60-40-20 DUs (x2 singles)
50-40-30-20-10 sit ups
25-20-15-10-5 Deadlift (155/105)

Tuesday 3/27/18

Strength
5x4 Front Squats @ 75%
4x3 Clean pulls @ 95%

WOD
"Spring Training"
4 Rounds for Time
21 Wallballs (20/14)
18 cal Row
15 Box jumps (24/20)
12 DB Snatch (50/35)

Monday 3/26/18

WOD
"Onesies"
Athletes do one movement from each category
Weightlifting- 20min
1RM Clean
1RM Snatch
1RM OHS
Gymnastics- 10min
Max Pull ups
Max Muscle ups
Max HSPU

Conditioning
500m Row for Time

Thursday 3/22/18

Announcements
Reminder for 5:30 and 6:30 am classes - please sign up for your Thursday morning class by Wednesday evening. If no one is signed up by 7pm, that class time will be cancelled.

Thursday -7:45pm - Dr. vs. Dr. Throw Down
No 7:30 p.m. class Thursday evening

Strength
12 mins gymnastics work

WOD
3 Rounds
10 bench press @ 60%
10 Romanian deadlift (65/45)
10 DB bent over rows (each arm)
300m Row

Wednesday 3/21/18

Strength
Front Squat
1x7 @ 70%
1x5 @ 75%
3x3 @ 80%

WOD
"Drago"
30-25-20-15-10
Russian KBS (70/55)
Abmat sit ups
10m shuttle sprints

Tuesday 3/20/18

Strength
EMOM x 10 mins
starting at 50% and increasing each round
1 Clean and Jerk

WOD
"Double Time"
50 lateral bar hop burpees
100 DU's (200 singles)
30 clusters (115/80)

Monday 3/19/18

Strength
EMOM x 12 mins
Even: max unbroken TTB (hanging leg raises)
Odd: 3-3-2-2-1-1 AHAP squat snatch

WOD
"Hot Seat"
3 rounds of :
AMRAP - 3 mins - cal row
AMRAP - 2 mins - power snatch (95/65)
AMRAP - 1 min - pull ups
Rest 2 mins

Thursday 3/15/18

Strength
5x5
Back Squat @ 60%

WOD
"Sit Tight"
4 Rounds
21/15 cal Row
30 abmat sit ups
30 KBS (55/35)

Announcements:
No 7:30 p.m. class on Thursday evening
Battle of the Badges will begin around 7:45 p.m.  Come in and cheer on Office Ryan and Firefighter (Coach) Chris.
Please remember to sign up for classes on Friday.

Wednesday 3/14/18

Strength
10min EMOM
Even: 10 pistols
Odd:  10 push ups

WOD
18 min AMRAP
15 wallballs (20/14)
12 Alt DB Snatch (50/35)
9 TTB

Announcements
Reminder 5:30 and 6:30 a.m. classes - please sign up for your Thursday morning classes by Wednesday evening at 6pm.  If no one is signed up for Thursday morning, the class will be cancelled. Thanks!

Tuesday 3/13/18

Strength
Tabata (8 rounds)
Hollow rocks and supermans

WOD
"Down Pour"
3 Rounds for Time
500m Row
12 Power cleans (155/105)
50 DU's (100 singles)

Monday, 3/12/18

Strength
5x2 Snatch (increasing weight)

WOD
"Fast Lane"
20 burpee box jump overs
30 Power Snatch (75/55)
40 OHS (75/55)
100 mtn climbers

Thursday 3/8/18

Strength
Build to a heavy 5 rep Deadlift

WOD
"Front to Back"
3 rounds
10 strict TTB (straight leg raises, knee raises, toes to KB)
20 Romanian DL (45/35)
30 abmat sit ups
40 banded good mornings

Announcements
No 7:30 p.m. class tonight
Viewing party at 7:00 pm for 18.3; 7:45 p.m. Throw Down

Wednesday 3/7/18

Strength
3x5 Chin ups
3x5 Strict HSPU
3x10 Dips

WOD
"Come Clean"
3min AMRAP: 24 box jump overs, 18/12 cal row, max cleans (115/80)
Rest 3 mins
3min AMRAP: 21 box jump overs, 15/10 cal row, max cleans (135/95)
Rest 3 mins
3min AMRAP: 18 box jump overs, 12/9 cal row, max cleans (155/105)
Rest 3 mins
3 min AMRAP: 15 box jump overs, 10/7 cal row, max cleans (185/135)

Tuesday 3/6/18

Strength
EMOM x 10 mins
Even: 3 snatch balance @ 60% of your OHS or Squat Snatch
Odd: 5 snatch

WOD
"Over and Over"
9-15-21
C2B (pull ups, jumping C2B)
Burpees
OHS

Monday 3/5/18

Strength
3x5 Strict pull ups
3x5 pull up negatives
3x10 bent over lateral raise

WOD
"Different Strokes"
5 Rounds
1min max cals
1min max Thrusters (95/65)
1min max 10m shuttle runs
1min Rest