So many wall balls
Row/Bike/Run 3:00
3 Rounds
10 Goblet Squats
10 KB Swings
10 Hindu Push Ups
Mobility:
~ Banded OH
~ Banded Bully
~ Glute/Ham Smash
~ Individual
A. Push Press
3x5, climbing
3x3, climbing
3x1, climbing
B. "Deliciously Suspicious"
For Time:
750m Row
21-15-9
KB Swings (53/35)
Pull Ups
250m Row
C. Tabata Handstand Holds
Last workout of 2015 and these teams rocked it!
Row 500m
+
15-12-9
Mountain Climbers
Wall Balls (light)
Kips
Mobility:
~ Side Lunges
~ Glute Bridges
~ Hip Mobility
~ T Spine
A. Back Squat 3x7 @ 75%
B. "New Year"
AMRAP 12:00
50 Double Unders
40 Wall Balls (20/14)
30 T2B
20 Burpees
C. Plank Holds x 3 rounds
:30Left/:30Right/:30Center/:30Rest
I think it is safe to say it was a good day for back squats
Coach's Choice
Mobility:
~ Hip Complex
~ Downward facing dog stretch
~ Cobra Sretch
A. WOD Prep
B. Teams of 3, Complete the for time:
100 Calorie Row
100 Deadlifts, 155/105
80 Calorie Row
80 Hang Power Cleans, 155/105
60 Calorie Row
60 Front Squats, 155/105
40 Calorie Row
40 Push Jerks, 155/105
20 Calorie Row
20 Clusters, 155/105
Snoop's Eye View
Running Line Drills (laps around gym)
With empty Bar:
10-15 Good Mornings
10-15 Back Squats
10-15 Barbell Side Bends
10-15 Behind Neck Strict Press
Mobility:
~ Banded Hip
~ Banded Hamstring
~ T Spine Release
~ Individual
Performance & Sport
A. Back Squat 1RM
B. Back Squat Max Reps @70% of A1
C. 5 Rounds, not for time:
Row 400m
20 GHD Sit Ups/Abmat Sit Ups
20 Back Extensions
When 4:30 and 5:30 collide!
2:00 Row/Bike/Run
+
4:00 AMRAP
10 KB DL (light)
10 KB Swing (light)
10 KB Strict Press (5 each side)
Barbell Warmup
Mobility:
~ Couch Stretch
~ Hamstring
~ Scorpion/Iron Cross
~ Individual
A. Clean & Jerk (12:00)
3x3, 3x2, 3x1 Climbing every set
B. "Death by Misery"
EMOM Until Failure*
KB Swing (53/35)
Burpee
*Round 1 = 1 KB Swing + 1 Burpee, Round 2 = 2 KB Swings + 2 Burpees, Round 3 = 3 KB Swings + 3 Burpees...
C. Airdyne
10 x :20 hard/:40 light
Huddle Up! We've got work to do this week!
Row 750m (build intensity: 250 easy, 250 moderate, 250 fast)
+
2 Rounds
Inchworm w/ dive-bomber push up
Ninja Lunge
Knee Squeeze
Duck Walk
Mobility:
~Banded Overhead
~Banded Hip
~Banded Squat
~Individual
A. Tempo Front Squats 5x2 @ 55x5, across
B. "El Capitan"
AMRAP 12:00
12 Wall Balls (20/14)
12 Box Jumps
12 C2B Pull Ups
C. 50/30 Strict T2B (K2E) in as few sets as possible, No Momentum!
(scale to medball weighted leg raise)
Throwback Thursday to our first CFE Christmas Party!
Coach's Choice
Individual Mobility & WOD Prep
12 Days of CrossFit (Courtesy of CFNE)
12 Rounds* for time of:
1 Squat Snatch, (135/95)
2 Box Jumps, (30/24)
3 Push Press, (135/95)
4 T2B
5 Hang Power Cleans, (135/95)
6 HSPU
7 Deadlifts, (135/95)
8 GHD Sit Ups [SUB 8 Weighted Abmat Sit Ups (45/25)]
9 KB Swings, (70/53)
10 Lunge Steps (10 Per Leg)
11 Wall Balls (30/20)
12 oz. Beer
*Rounds will progress just like the song:
Round 1= 1 Snatch, Round 2= 2 Box Jumps & 1 Snatch, Round 3= 3 Push Press, 2 Box Jumps & 1 Snatch...
Couples who train together make gainz together ;)
Row/Bike/Run 5:00
Mobility:
~Hip Complex
~Scorpion/Iron Cross
~Individual
B. Mega Goat Day
30:00 EMOM
Min 1: Conditioning (0:40)
Min 2: Gymnastics Goat (0:30)
Min 3: Barbell Goat (Less than 0:20)
C. Mobility
I can't believe how far she has come! Keep it up Maeg, you don't look a day over 29 ;)
3 Rounds
Row :45/Rest :15
Jump Rope :45/Rest :15
Barbell Warm Up
Mobility:
~Bear hugs/Triceps Stretch
~Floor Stretches (hamstring, knee squeeze, tv stretch, hurdler)
~Calf stretch
A. Power Clean - 3RM
B. "Death By Power Clean"
EMOM until failure (135/95)
(Min 1 = 1PC, Min 2 = 2PC, Min 3 = 3PC...)
C. "Flight Simulator"
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
(20:00 time Cap)
Sometimes finding strength through meditation requires peace and quiet, other times a heavy barbell
"freeze dance"
On a 3:00 clock, music plays and athletes run in a wide circle around the gym, every time the music stops athletes must stop and perform 3 fast burpees then start running again.
3 rounds with barbell:
7 Romanian DL
7 BB Rows
7 Squats (front or back)
7 Strict Press
Mobility:
~ Side Lunges
~ Kicks
~ Banded OH
~Tspine/Lat Smash
A. Back Squat
5x5, across
B. "Mulched"
AMRAP 10:00
Buy In: 1000m Row
AMRAP time Remaining:
3-6-9-12-15-18-etc…
Lateral Burpees
Thrusters (95/65)
C2B Pull Ups
C. KB Rows 3x20 (10 each side)
First rope climb today!!
On an 8:00 running clock:
2:00 Jumping rope
+
6:00 AMRAP
10 Dislocates (dowel)
10 OH Squats (dowel)
10 Grasshoppers
Barbell Prep
Mobility:
~Hip Complex
~T Spine
~Individual
A. Hang Snatch Heavy Triple (12:00)
B. "Steadfast"
30-20-10 for time of:
Power Snatch (95/65)
Back Rack Lunge Steps (95/65)
Burpees
T2B
C. 3x12-15 Back Extensions
Families who lift together... get stronger together :)
Coach's Choice
Mobility:
~Couch Stretch
~Hamstring
~Calf
~Forearm
A. WOD Prep
B. Teams of two, AMRAP 20:00
2-4-6-8-10-etc
200m Row (alternating each row)
60' Shuttle Run (alternating each 60')
Rope Climbs (any order)
Athletes must alternate for the rowing and running portions, but break up the rope climbs as desired.
C. Tabata Flutter Kicks
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