Love it.. Come in early, stay late
3:00 your choice Row/Bike/Run/Jump
Then
2 rounds
Inch Worm (with push up)
Knee Hugs
Bear Crawl
Crab walk (feet first)
Barbell Review
Mobility
~ Hamstring (on the floor, band around feet)
~Scorpion, Iron cross
~Banded Bully
~Individual
A. Deadlift (15:00)
5-5-5-3-3-3-1-1-1, climbing
B. "Guantanamo"
Teams of two, AMRAP 15:00
50 Deadlifts (225/155)
50 Ring Dips
5 Rope Climbs
C. 3 rounds each :45/:15 Buddy Leg Tosses
Showing Weightlifting Wednesday who's boss!
Coach's Choice
A. "Deck of Cards"
Hearts: Box Jumps
Diamonds: Push Ups
Clubs: Pull Ups
Spades: Sit Ups
Jokers: 15 Burpees
Face Cards = 10
Aces = 15
B. Mobility
Not sure if it the workout, the people, or a little of both :)
3 Rounds:
:30 Grasshoppers
:30 Air Squats
:30 KB Swings
Barbell Warmup
Mobility
~Couch Stretch
~High Hamstring
~Banded Overhead
~Individual
A1. 10:00 to hit a complex of:
1 squat clean + 1 hang clean + 1 jerk
A2. Emom x 10 x 1 complex @ 80% A1
B. Tempo front 5x1 @ 33x3, climbing
C. Optional cash out:
3x4:00 aidryne for Max Calories, rest 1:00 between
Squats and Pull ups!
Turkey Throwdown Warmup!
Laps around the gym, coach calls out movement changes (lunges, karaoke, shuffle, etc.)
Mobility:
~Calf
~Glute (knee squeeze)
~Hurdler Sretch
~Individual
A. 10:00 Goat Work/WOD Prep... If double unders are a goat, now would be a good time to practice ;)
B. "Fellowship"
4 RFT
75 Double Unders
50 Lunges (25 each side)
25 Cal Row
C. Accrue 3:00 in a ring support (scale to hollow hold on the ground if you cannot maintain hollow body on the rings)
I guess we can share her for a day ;)
6:00 running clock
2:00 Row/AD
+
AMRAP remaining time
Butt Kicks
High Knees
Karaoke High Step
Run down, back pedal back
10+ back squats w/ empty bar to identify specific areas of resistance (include holds at bottom and, slow reps, and quick controlled reps)
Mobility:
~ Side Lunges
~ Banded Hip
~ Banded Hamstring
~ Scorpion/Iron Cross
A. E2M x 10
Odd: 2 Back Squats, across
Even: 3-7 Strict Pull Ups/Ring Rows*
*Stay well below a max effort set, work efficiency
B. "Rabuf"
21-15-9 for time:
Burpees
Back Squats (135/95)
T2B/K2E
C. Tabata Sit Ups (GHD or Ab-Mat)
The cumulative result of a day of math... or CrossFit
***Reminder: Wednesday is a normal class schedule, we will be closed Thursday 11/26 for Thanksgiving***
Warm Up
Line Drill Relay Race
Divide into teams of 4-5, each team has medball on the wall, relay stile each player will run to the wall and complete 5 wall balls then run back (repeat for high skips, butt kicks, and high knees)
Barbell Warm Up
Mobility:
~Hip Mobility Complex
~Forearm
~Pec Smash
~Individual
Performance & Sport
A. WOD Prep
B. "Holleyman"
30 RFT:
5 Wall Balls
3 HSPU
1 P. Clean (225/155)
Another leaderboard spot filled, on to the next one!
Warm Up
3 Rounds
:30Jump Rope
:30 Lunge Steps
:30 Mtn Climbers
Mobility
~Hamstring
~Calf
~Quad Smash
~Individual
Performance & Sport
A. WOD Prep
B. "The Ghost"
6 Rounds of
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double Unders
1:00 Rest
C. 3 Rounds
:30 Plank Center
:30 Side Plank Right
:30 Side Plank Left
:30 Rest
Turkey Throwdown 2015!
3 Rounds:
Row 200m
10 Air Squat
10 Push Ups
10 Ring Rows
Barbell Prep
Front Squat and Thruster
Mobility:
~Banded Overhead
~Banded Bully (shoulder)
~Banded Hip
~Individual
A. E2M x 5, 5 Front Squats Across
B. "Jackie"
For Time:
1000m Row
50 Thrusters (45#)
30 Pull Ups
C. 3x5 TGU (each side)
Tackling GOATs is always better with friends
Row 3:00 (building in speed, min1 slowish, min2 faster, min3 fastest)
+
2 rounds of:
10 Push Ups
Burpee Broad Jump length of the rig
10 Leg Levers
Burpee Broad Jump length of the rig
+
Barbell Warmup/ Position Review
A. 3 Position Snatch (12:00)
High Hang
Hang Above Knee
Hang Below Knee
B. "Mutiny"
AMRAP 12
Row 12 Calories
12 Box Jump Overs
12 Push Press
12 T2B
C. Mobilize, Socialize, and Strategize for Saturday :)
#TBT to our "wear pink" breast cancer awareness day :)
Coach's Choice
A. Mega Goat Day
EMOM x 30
Min 1: Monostructural Conditioning (Row, AD, Shuttle Run)
Min 2: Gymnastic Skill/Conditioning (Pistol, Muscle Up, HSPU, Pull Up, Double Under, etc.)
Min 3: Weightlifting (Snatch, Clean, Squat, Press, etc.)
B. Mobilize!
EMOM 5
5 Jump Squats + 1 shuttle run (1/2 way and back, all the way and back)
"barnyard warmup"
Bear Crawl
Crab Walk
Inchworm
Duck Walk
Mobility:
~Banded Hip
~Banded Squat
~Banded Overhead
~T Spine Release
Performance & Sport
A. "Weightlifting Wednesday"*
Overhead Squat - Heavy set of 5
Front Squat - Heavy set of 3
Back Squat - Heavy Single
*There are no time constraints, take as much or as little time as you need/want
B. "Annie"
For Time:
50-40-30-20-10
Double Unders
Sit-Ups
Austin, earning his fitness during "Fran" today
3:00 Row/Bike/Jump Rope
+
3 rounds
10 KB Single Leg RDL (5 each leg)
10 KB Swing
10 Push Ups (No Worm)
Mobility:
~Hamstring
~Calf
~Pec Release/Chest Opener
~Individual
A. Barbell Complex - Build to a heavy Set (12:00)
2 Deadlifts + 2 Hang Power Cleans
B. "Tank"
5 Rounds For Time:
8 Deadlifts (185/125)
8 Hang Power Cleans (185/125)
8 Ring Dips
C. Tabata Hollow Body Holds
(Focus on scaling arms and legs in to maintain hollow core, keep whole back pressed to floor)
Congrats to Marisa and Zach on their big win on Saturday! So proud of all of our CFE competitors!
Second podium of the weekend! Great work Kelly and Meghan!
Line Drill/Wall Ball Relay Races!
(Run, 5 wall balls, run back... repeat for High Skips, Butt kicks, and Run)
Mobility:
~Banded Overhead
~Banded Hip
~Banded Couch
~Banded Squat
A. Thruster - 10:00 to build to a heavy double from the floor
B. "Fran"
21-15-9
Thrusters (95/65)
Pull Ups
C. Airdyne - 4:00 for max calories, EMOM = 5 Burpees
Social circle stretching!
Run/Row/Bike x 3:00
+
Line Drills:
-Butt Kicks
-High Skips
-Spiderman Walks
-Crab Walks
+
Barbell Review
+
5:00 Individual Mobility
A. Snatch Wave
EMOM x 9
Min 1: 3 Snatches
MIn 2: 2 Snatches
Min 3: 1 Snatch
B. "Laborem"
21-15-9
Power Snatches (115/75)
Lateral Burpees
C. Goat Work
Carrie, Kim and Lumi. Yeah, they workout ;)
COACHES CHOICE
A. "Sweet the Leg"
Teams of two;
2 Rounds, 3:00 per station
1. Row (Calories)
2. Overhead Lunges (45/25 - 30' = 1 rep)
3. Airdyne (Calories)
4. Bear Crawl (30' = 1 rep)
B. Cash Out
100 Buddy Med Ball Sit Ups AFAP (20/14)
Today is about honoring the sacrifice and courage of Service men past and present. We have quite a few at CFE, make sure to show them you appreciate their sacrifice.
"Moore"
AMRAP 20:00
1 Rope Climb
400m Run
Max Reps HSPU (Unbroken)
*Score = Total HSPU
Interpretive Dance with our Happy Hour Peeps.
EMOM x 5
5 Burpees + 1 Shuttle Run
+
Barbell Warm Up (Coaches Choice)
+
Mobility:
-Side Lunges
-Calf Stretch
-Pec Release
A. Hang Clean - Build to a heavy triple
B. "Teufelshunde"
For time:
1775m Row
Then...
10-9-8-7-6-5-4-3-2-1 of:
Hang Power Cleans (155/105)
Box Jumps (24/20)
Pull Ups*
*Strict if able
C. Weighted Dips 10x3 OR Dip Work
Courtney with ALL the back muscles!
Row 500m
+
3 Rounds:
7 Back Squats (dowel or bar)
7 Good Mornings
14 Sit Ups
+
Mobility:
-Banded Hip
-Super Couch
-Kicks
-Individual
A. Back Squat
E2M x 7 sets x 2 reps, climbing
B. "Whack-A-Mole"
3 RFT:
75 Double Unders
50 Air Squats
25 KB Swings (70/53)
C. Tabata Sit Ups x 8 rounds
A. Hang Clean - Build to a heavy triple
B. Back Squat - E2M x 7 sets x 2 reps @ 90%+
C. "Whack-A-Mole"
D. Tabata GHD Sit Ups
Bruce and Amy, two CFE OG's and the coolest couple in town.
3 Rounds:
100m Run/:15 Airdyne
5 Pull Ups
10 Push Ups
15 Air Squats
Deadlift Review (coaches choice)
Mobilty:
-High Hamstring
-Calf Stretch
-Lat Smash
-Individual
A. WOD Prep
B. "T.I.C."
Teams of two, complete for time: (20:00 Cap)
50-40-30-20-10:
Deadlifts (225/155)
Box Jumps (24/20)
T2B
C. Core Work:
Plank Holds x :30/:30/:30/:30
Front/Right/Left/Rest
Coach Jen leading from the front.
Coaches Choice
EMOM x 30
Min 1: Monostructural Conditioning - Pick the movement you hate the most (Run/Bike/Row)
Min 2: Gymnastics Goat (Anything bodyweight - something that needs work)
Min 3: Barbell Goat (Any movement that revolves around barbell)
Guidelines:
Min 1: Should last anywhere from 30-45 seconds and be constant movement
Min 2: Should last anywhere from 20-40 seconds and be taxing, but short of failure.
Min 3: Should last anywhere from 1-20 seconds and be technically proficient, physically taxing, but not overwhelming.