Awesome job Kim! So much energy this weekend! So many PRs!!
Row/ Run 400m
+
3 rounds of "Cindy"
5 Pull Ups/kips
10 Push Ups
15 Air Squat
Barbell Warmup
Strict Press/Front Squat/Thruster
Mobility:
~Banded Couch
~Banded Squat
~BB smash (on rack) Lat/Triceps/Traps
A. Weightlifting Wednesday
Push Press - Heavy Triple (10:00)
Thruster - Heavy Double (10:00)
Front Squat - Heavy Single (10:00)
B. 100/70 Calorie Airdyne AFAP
Every :90 seconds = max reps HSPU
If anyone is looking for pointers on an effortless Clean and Jerk, just ask Steph!
Running line drills (around the gym)
Barbell Warmup
Mobility:
~Kips
~Banded Overhead
~Hamstring (contract/relax with band on floor)
~Individual
A. Clean & Jerk - Build to a fluid (NOT MAX EFFORT) double
B. “Brrrrap"
3 RFT:
400m Run
10 Clean & Jerk (185/125)
5 Muscle Ups
*End with another 400m Run
C. Tabata Handstand Hold
We could not have imagined the awesomeness that was about to ensue
3:00 Row/bike
Agility Ladder
Set ladder at end of the gym, line up and perform each of the following for max speed through the agility ladder, then run to the wall and jog back to the end of the line
High Knees
Forward Hop (single leg)
Forward Hop (other leg)
Lateral Hop (single leg) outside/inside
Lateral Hop (other leg) outside/inside
Straddle Hop (both feet out/in)
Hop 2 feet, 2 up/1 back
Repeat OR Coach's Choice for other drills!
Mobility:
~Side Lunges
~Glute Activation (glute bridge, Good Morning, etc.)
~T Spine
~Individual
A. Back Squat
4x7 @ 75%
B. "Point After"
50-40-30-20-10 Double Unders
25-10-15-10-5 KB Swings
50-40-30-20-10 Abmat Sit Ups
C. 3 x 8-12 Seated DB Press
(no arching back!! scale down=no weight, scale up=barbell)
Start 'em young!
Run down, back pedal back*
Inchworm down, Spiderman back
Run down, back pedal back*
Ninja Lunge down and back
Run down, back pedal back*
Inchworm down, Spiderman back
Run down, back pedal back*
*Ascending speed (increase speed with each run set)
Barbell Warmup
(P. Snatch, OH Squat, Squat Snatch)
Mobility:
~Banded Hip
~Banded Squat
~T Spine (barbell & Foam roller)
A. Snatch (12-15:00)
3x3
3x2
3x1
*all sets climbing
B. "Red Light District"
Teams of 2, For Time:
30 Power Snatches (135/95)
50 Pull Ups
80 Double Unders
30 OHS (135/95)
50 T2B
80 Double Unders
30 Squat Snatches
50 Box Jumps
80Double Unders
Snatch Balance 1, water bottle 0:)
Class Choice!
A. Mega Goat Day
30:00 EMO
Min 1: Conditioning (row, bike, run, etc.)
Min 2: Gymnastic Skill (pistol, pull up, GHD, HSPU, etc.)
Min 3: Barbell/strength (Clean, Press, KB snatch, Thruster, etc.)
B. Mobilize
Strong is an understatement when it comes to these ladies
Row 750m
3 rounds with dowel:
5 OH Squats
5 BTN strict press (at bottom of squat)
5 Dislocates (at bottom of squat)
5 steps each leg OH Duck Walk
Mobility:
~Banded Hip
~Banded Squat
~T Spine Mobility (crunches on double lax ball)
Barbell Prep
A1. Behind the neck Snatch Grip Push Press 5x2 Climbing
B. Snatch Balance 5x1 Climbing
C. Intensity Row
3x500m Row, rest as needed between
This awesome lady has been here since the beginning... and she has the squat to prove it!!
EMOM 5
5 Burpees, 1 shuttle run* (1/2 way and back then all the way and back)
*Add 1 shuttle run each round
Barbell Warmup
Movement review then:
5x complex w/ empty bar
Mobility:
~Super Couch Stretch
~Banded Hamstring
~Trap/scap release (lax ball)
~Individual
A. 12:00 to build to a heavy complex of:
1 High Hang Clean + 1 Hang Clean (above the knee) + 1 Hang Clean (below the knee)
B. Warzone WOD 1
AMRAP 8:00
Buy in 30 Burpees
AMRAP time remaining…
5-10-15-20-25-etc..
Deadlifts (115/75)
Hang Power Cleans (115/75)
Shoulder to Overhead (115/75)
C. 100 Sit ups OR 50 V-ups for time
CFE Ladies showing off their art skills at our Brunch and Brushes Sunday event!
Line Drill Relays* w/ 5 wall balls
(run, high knees, butt kicks, run)
*keep teams to 3-4 so it moves quick, last team to finish does 10 burpees
Barbell Warmup/Squat review
Mobility:
~Glute Bridge x 10 each side (hold for 3secat top)
~SIde Lunges
~Banded hip
~Individual
A. Back Squat 7x1 @ 85-90%
B. "Karen"
For Time:
150 Wall Ball (20/14#, 10/9')
C. 3x20 Barbell Side Bends
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)