Classic High Five line-up... good game
Coach's Choice
Mobility:
~ Hip Complex
~ Calf Stretch
~ Prayer Squat
~ Individual
A. WOD Prep
B. Teams of 2:
20:00 AMRAP*
2,4,6,8,10...
Wall Balls
Shuttle Runs
Burpee Double Lateral Hops
*Each team member must complete the reps each round (Partner A 2 WB, B 2 WB, A 2 Shuttle Runs, B 2 Shuttle Runs, A 2 Burpees, B 2 Burpees...)
C. 3x15 Ab Wheel/Barbell Roll Outs
But first, let me take a selfie
3 Rounds
:30 Jumping Jacks
:30 Lunge Steps
:30 Leg Levers
12-9-6
RDL
DL
BB Rows
A. Deadlift - 5-1-5-1-5-1 Climbing
B. EMOM 15
Min 1: :40 Airdyne
Min 2: :40 Max Reps Deadlifts (Bodyweight)
Min 3: :40 Sit Ups (GHD/Weighted Abmat/Regular)
*Note total reps for score
Like a middle school dance, girls on one side boys on the other
EMOM 5
5 Burpees
1 Shuttle Run
Barbell warm/up review
Mobility:
~ Arm Circles/Bear Hugs
~ Banded OH
~ Sink Stretch
~ Individual
A. Push Jerk 3RM
B. For time:
15 Push Jerks (165/115)
30 Pull Ups
12 Push Jerks (165/115)
24 Pull Ups
9 Push Jerks (165/115)
18 Pull Ups
C. Optional Conditioning
5 Rounds
1:00 Row/1:00 Rest
:30 Bike/:30 Rest
We sure do clean up nice!
Row/Bike/Run 3:00
+
3 Rounds:
5 Pull Ups/Ring Rows
10 Push Ups (focus on form)
15 Air Squats
Barbell (class choice before or after mobility)
10 Good Mornings
10 Side Bends
10 Back Squats
10 Behind Neck Press
Mobility
A. Back Squat E2M x 3 sets x 5 reps @ 80%
B. "Rock of Ages" (20:00 Cap)
4 RFT:
25 KB Swings
25 Push Ups
Finish w/ a 500m Row
C. 4x12 Windshield Wipers/Floor wipers (alt, 2 rounds each)
Overcoming fears and challenging yourself, doesn't get much better than that
In teams of 2:
Partner 1 runs to black wall, performs 10 sit ups, runs back WHILE Partner 2 holds bottom of a squat then switch (repeat with push ups in place of sit ups)
Each partner will complete 2 rounds of sit ups and 2 rounds of push ups
Snatch Warm up
Mobility:
~ Dislocates
~ Down dog/Up Dog
~ Calf Stretch
~ Individual
A. Hang Power Snatch, Heavy Double
B. "Outlier"
Teams of two, for time:
25-20-15-10-5
Lateral Burpees
50-40-30-20-10
Hang Power Snatch (95/65)
150-120-90-60-30
Double Unders
C. 100 Buddy Sit Ups
What is a Viking without a few shield maidens? ;)
Coach's choice
Mobility:
~ Individual (WOD Specific)
GOAT Day
AMRAP 30
Min 1- :40 Conditioning (Row, Bike, Run)
Min 2- :30 Gymnastics Skill (Bodyweight Skill movement)
Min 3- <:20 Strength (Weightlifting, Power Lifting, Odd Object)
Blue and grey were the colors of the day!
Bike 2:00 (alternating, :20 fast/:20 slow)
Knee Squeezes
Frankenstein Walks
Ninja Lunges
Duck Walk
Barbell Warm Up
Mobility:
~ Super Couch Stretch
~ Banded Squat
~ Super Front Rack
~ Individual
A. Clean 5RM
B. “Minotaur”
3x3:00 AMRAP* (3:00 rest between)
2/4/6/8/10/etc...
Squat Clean (155/105)
Box Jumps (30/24)
*Each 3:00 round you will pick up the work where you left off in the previous round
C. 50 V-Ups as fast as possible
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