Oct
21

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girl benching

1:) Mobility

– 2 minute per side

-pigeon stretch (loosen them glutes from yesterday!!)

-Shove a Lax Ball under the glutes or use a barbell to get in there

 

2:) Class warm up

– CFA Dynamic Warm up

 

3:) Core

– accumulate 3 minute plank with a 5 minute time cap

 

arnold-bench_nqebpx

4:) Strength

1 RM Testing for the Bench Press

*Warm up
*5x @50%
*3x @60%
2x @ 75%
1x @ 85%
1x @90%
or you can jump into
1x @ 95% based on how good your 90% felt.. and then go by feel – Hit your previous 1RM or go for a new 1RM. USE A SPOTTER!

 

5:) WOD

10-2 Power Snatch 95/65# (go down by 2 reps)

2-10 Handstand Pushups – NOT strict.. use the kip (go up by 2 reps)

*sub for HSPU is a HSH – 20 second hold, 30, 40,50 and then 60 seconds.

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Oct
21

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1:) Mobility- 1 min/per side
– lat stretch w/band
– pec stretch w/band
20x shoulder passthroughs w/PVC
20x leg swings/per

 

2:) Class warm up-
CFA Barbeel Warm up #2 –
2 rounds of 5 reps per movement with a 2 second pause
20x Floor Bridges (hold at the top for 2 seconds as if you are making a diamond with your glutes)

 

3:) Skill –

3x 10

Glute Raises w/partner
and
2 sets of a 20 second hollow hold

 

4:) WOD-

Buy in 50 Dubs
3 rounds of

50 Walking Lunges 53/45/35 Kbs or Dbs in each hand
* you may sub Kbs/Dbs for 95/65# Barbell on back squat rack position or Sandbag – pick up awkward objects (this doesn’t mean someone).

25 Kipping Pull-ups
*subs will be on the white board

Buy out 50 Dubs

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Oct
19

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1:) Mobility

1 round of

– 500m row

– 10x Bend & Reach (wide stance)

– 10x Stiff Legged Caterpillar w/strict push-up (only chest 2 ground. NO belly, quads or knees)

– 10x OHS w/PVC pipe and w/2 second pause on the bottom

 

2:) Class warm up

– 2 rounds of Barbell Warmup #1 – 10 reps per/movement

– Deadlift

– Hang Power Clean

– Front Squat

– Strict Press

– Thruster

 

3:) Core

– Accumulate

3 minute deadhang w/hollow hold.. USE YOUR THUMB!

 

4:) Skill

Warm up for 10 minutes to a weight that will challenge you for 10 HEAVY reps in the OHS

 

5:) WOD

5 rounds for time

– 250m row

– 10 OHS (with a load that’ll challenge you with SUPERB form)

 

 

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Oct
17

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1:) Mobility

– 20x shoulder pass through w/PVC

– 15 OHS w/PVC

– 10 Strict T2B

2 rounds

 

2:) Class warm up

“Coach Kim’s Choice”

 

3:) Strength

– 3 sets of 10-12 dips using the matador

*use a band if you cannot do body weight

 

4:) WOD

OTM x 12

– Max reps Power Snatch 75/55# -/+

– Max reps Push-ups w/pirouettes (no worming!)

– Max reps Russian KBS 70/54# (go heavy, eye level)

– REST 1 minute

repeat 2 more times

*score is total reps

 

 

 

 

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Oct
16

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Chick photos

1:) Mobility

– Foam roll lats.. 1 min/per side

– 20x Shoulder passthroughs w/PVC (go slow and tight.. feel the stretch)

 

2:) Class warm up

“COACHES CHOICE”

 

3:) Strength
1 Rep Max Testing for THE PUSH PRESS – USE THE HIPS!

*Warm up
*5x @50%
*3x @60%
2x @ 75%
1x @ 85%
1x @90%
or you can jump into
1x @ 95% based on how good your 90% felt.. and then go by feel – Hit your previous 1RM or go for a new 1RM.

 

4:) WOD

Complete 5 rounds:
Complete the following cycle 5 times each round:

135/95# -/+ (choose a weight that will allow you to perform all movements with SOLID technique)

Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk
Rest 90 seconds between rounds

*Do not drop the weight. Stay connected through the round.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty at the very end of the WOD.

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Oct
16

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*FOR THOSE THAT WANT TO MAKE UP YESTERDAY’S 1RM TEST FOR FRONT SQUAT – LET THE COACH KNOW AS SOON AS YOU COME IN. DO THE MOBILITY AND THE CLASS WARM UP.. AFTERWARDS FIND A RACK AND GET TO WORK ON YOUR 1RM FRONT SQUAT. FOLLOW THE WARM UP AS WE DID THAT DAY.

 

1:) Mobility

* 1 min/per side

– Couch stretch

– Samson stretch

 

2:) Class warm up

10x Bend & Reach

15x Strict Pushup

20x American KBS 53/35#

 

3:) Core (weighted plank)

90 seconds

60 seconds

30 seconds

*partner up.. you go I go.

 

4:) WOD

15 minute AMRAP

15 Deadlifts 135/95 (going light and going fast)

200m row (sprint)

30 second hollow hold

*if your hollow hold starts to fall apart, keep heels down on the ground with toes pointed away from you and only lift your upper-back off the ground while compressing your ribs into your hips and arms extended overhead.

 

 

 

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Oct
15

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1:) Mobility

– 400m run (pull them heels up to the butt)

– 500m row (use them quads hard while you pull)

 

2:) Class warm up

1 minute per stretch

– Front rack w/PVC

– Triceps w/PVC

– Wrists

 

– Spider/hips

– Pigeon

– Hamstrings

– Plank

 

3:) Strength

1 Rep Max Testing for THE FRONT SQUAT

*Warm up

*5x @50%

*3x @60%

2x @ 75%

1x @ 85%

1x @90%

or you can jump into

1x @ 95% based on how good your 90% felt.. and then go by feel – Hit your previous 1RM or go for a new 1RM.

* Go for it! Turn can’t into won’t and won’t into will!

 

4:) WOD

3 rounds for time

7 Thrusters 115/75#

10 K2E then 10 T2B

*if you don’t have T2B do 20 K2E.

 

“Jenmanda”

Wedding WOD

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60 Thrusters Total (one athlete completes 10 thrusters, while second athlete must hold weight in the overhead position, switch)

*30# DUMBBELLS

50 T2B Total (one athlete does 10 T2B, while the second athlete must hold onto bar, T2B cannot be performed while second athlete is off the bar)

40 Walk down the Isle Lunges w/30# dumbbells (one athlete completes 20 lunges, while the second athlete holds a handstand, lunges may not be performed if one athlete is not in a handstand)

300 meter run w/30# Medball

20 Russian Kettlebell Swings 45# (both athletes must swing at the same time)

10 Rope Climbs (one athlete at a time, 5 each)

 

 

 

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Oct
13

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burpees2

1:) Mobility (spend 10 minutes on the foam roller)

– Calfs

– Lats

– Quads

 

2:) Class warm up

Tabata

– 12 rounds of

– Jumping Jacks (field goal)

– Mountain Climbers

– PVC high pulls

 

3:) Core

– 2 rounds of

1 minute superman holds (arms out like a Y – thumbs up, retract the scapula)

 

4:) Skill

* We are going to work on getting rid of your STARFISH!

 

5:) WOD

15 Burpee Box Jumps 24/20″ *MUST rebound!

10 Power Cleans 185/135#

 

12 Burpee Box Jumps 24/20″

8 Power Cleans 185/135#

 

9 ”

6″

 

6 ”

4 ”

 

3″

2″

 

 

 

 

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Oct
12

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1:) Mobility

-500m row

 

2:) Class warm up

– CFA Dynamic warm up

 

girl benching

3:) Strength

Bench Press
5x @ 70%
4x @ 80%
3x @ 85%
5x @ 70%
*for every rep hold at the top for 2 seconds and 1 second on the bottom – feel that weight and stay tight in your shoulder girdle
this is week 4 – get ready for week 5 PR time.

 

double-unders

4:) WOD

10 rounds

30 Double Unders

5 Strict Pull-ups

*No bands allowed for pull-ups. There will be a progressions to get there.

train-with-the-worlds-fittest-man-rich-fronings-crossfit-workout_c

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Oct
11

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1:) Mobility

– Spend 5 minutes on your upper-body

– Spend 5 minutes on your lower-body

 

2:) Class warm up

1x broad jumps

1x lunge w/20# ball overhead

 

3:) CrossFit Endurance

4x 200m run

Sprint 200m

rest the amount it took you to sprint the 200m, then repeat.

*make those lungs burn

 

4:) WOD

5 rounds for time

10x HSPU

10 calorie row

*sub HSPU for 1 minute Handstand Hold or 10 pushups w/feet on top of a 20″ box

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