A little taste of things to come. #renovationsgalore
Tic Tac Toe (5:00)
Push Press Drill (PVC)
Burpee Box Jump Prep/Review
A. Push Press - 10:00 to build to a heavy triple
B. "Valley Forged"
15-12-9-6-3 for time:
Burpee Box Jumps (24/20)
Push Press (115/75)
1. 3 Rounds:
:30 Airdyne/:15 Rest
:30 Slam Ball/:15 Rest
:30 Hip Extensions/:15 Rest
2. Barbell Side Bends 3x12, loaded
5:00 General Warm Up/Game - Coaches Choice
Air Squat Drill/Review
Push Up Drill/Review
Pull Up Drill/Review
WOD Prep
1 Round:
3 Pull Ups/Rows
6 Push Ups
9 Squats
-Rest 1:00-
1 Round:
5 Pull Ups/Row
7 Push Ups
9 Squats
"Cindy"
AMRAP 20:00
5 Pull Ups
10 Push Ups
15 Air Squats
1) 10 Alternating Tabata Sets of:
1. Front Plank Holds
2. Hollow Rocks
2) 20 TGU (heavy)
Love what you do, do what you love. 6:30 class - you are awesome.
Pizza Party x 4:00
-Min 1 = 5 Burpees
-Min 2 = 5 KB Swings
-Min 3 = 5 Sit Ups
-Min 4 = 5 Kips
KB/DB Snatch - Intro/Practice
T2B Prep/Drill (Kip/Progressions/Scaling)
Double Unders - lots of them, dial them in
"Bozo"
AMRAP 15:00
30 Double Unders
20 KB/DB Snatch (10 reps per arm, alternating)
10 T2B
*Coach will determine loading for KB/DB Snatch
Bench Press 3-3-3-3-3, across
Lateral Delt Raises 5-5-5-5
Reverse Flies 7-7-7
A week long overdue CONGRATULATIONS to our favorite Dancing Lady Debbie Tully and her INCREDIBLE finish in the 2016 CrossFit Games Masters Qualifier. Each year she works her ass off and shows the world that she's the real deal. Congratulations, Deb, we love you and are honored to be able to call you friend.
Hungry Hungry Hippo
*See Coach
PVC/Barbell Drills (Hang Clean Specific)
-Muscle Clean
-Hang Muscle Clean
-High Hang Power Clean (foot work)
-Hang Power Clean (rebounding)
Barbell Loading - take a few minutes to add some weight to the bar and do sets of 10-7-5-5
*use this time to determine loading of the barbell for the WOD
Running Drills
*See Coach
A. "Fast & Snappy"
Complete for time:
400m Run
21 Hang Power Cleans (135/95)
400m Run
15 Hang Power Cleans (135/95)
400m
9 Hang Power Cleans (135/95)
B. Gymnastics Work - Pick your poison
EMOM x 10 x minus 2 sets of:
Odds: Pull Ups (strict/kipping/butterfly/C2B)
Evens: Ring Dips (Strict/Kipping)
*Minus 2 Set means if you were to do a max effort set and fail on rep 15, you perform 13 reps here each round and try to remain consistent on that number.
C. Class Cool Down/Mobility/Additional Skill/Accessory Work (See Coach)
Awesome weekend full of new knowledge and insight. Get ready for some fun changes and improvements!
Line Drill Relay
-Butt Kicks
-High Skips
-Shuffle
-Karaoke
*One member executes line drills while others hold bottom of a squat
Mobility
-Hip/Hammy on Box
-Thoracic Smash
Back Squat Prep/Review/Drill
A. Back Squat - 20:00 to build to a heavy single
B. Complete Each for time:
Row 1K
-Rest 4:00-
Row 500m
C. L-Sit Holds x 2:00
Kelly and Steve showing some skillz on the golf course.
Run/Bike/Row x 3:00
+
Agility Drills
+
Group Mobility
Overhead Squat Review
Individual Mobility
A. Overhead SquatE2M x 5 sets x 2 Reps, climbing
B. "Lidocaine"
For time:
40-30-20 - Double Unders
20-15-10 - OHS (75/55)
20-15-10 - Box Jumps (24/20)
20-15-10 - T2B
C. 3 Rounds, at own pace:
25 Calorie Airdyne
20 Slam Balls
15 Dumbbell/KB Bench Press
Jeremy getting Gymnasty at the Grand Canyon!
:45 Max Calorie Airdyne
:45 Max Distance Heavy Sled Push/Pull (Down/Back)
:45 Max Reps Rope Climb
:45 Max Distance/Reps/Time; Handstand Walk/Shoulder Taps/Handstand Hold
*:15 between each movement
1. Weighted Good Mornings, 3x15
2. Anchored, Weighted Sit Ups 3x20
3. Mobility
Nice work this weekend Joe!!
Run 600
Arm circles
Bear Hugs
Side Lunges
Barbell Warmup
Mobility:
~ Hamstring Contract/Relax
~ Banded front rack
~ Banded Bully
~ Individual
A. Clean & Jerk - heavy single for the day (12:00)
B. "Little Friend"
For time:
15 Bar Facing Burpees
15 Clean & Jerks (135/95)
12 Bar Facing Burpees
12 Clean & Jerks (165/115)
9 Bar Facing Burpees
9 Clean & Jerk (185/125)
C. Row OR Run
10x200m
-Rest 1:00 between intervals-
Wishing Kim the best of luck in his new adventure!
Row 500m
+
3 Rounds
6 Push Ups
8 Kips
10 Walking Lunge Steps
Mobility:
~ Hip Complex
~ LAX ball Trap/Pec Release
~ Quad Smash
A. "Tabata Something Else"
Work through 32 consecutive Tabata Intervals (:20 on/:10 off), in the following order:
8 x Pull Ups
8 x Push Ups
8 x Sit Ups
8 x Squats
*Note your lowest total per movement (Ex. Pull Ups - 8/8/6/6/5/5/5)
**Score = sum of lowest total from each movement added together. (Ex. 5 pull ups + 7 Push Ups + 10 Sit Ups + 10 Squats = 32)
***No rest between exercises
B. Accessory Work
Standing Single Arm Dumbbell Press 2x10, 2x8, 2x6
Single Arm Dumbbell Rows 2x10, 2x8, 2x6
Seated Iso Curls 2x10, 2x7, 2x5
#TullyStrong
Run 400m
+
Butt Kicks
High Knees
Karaoke
Shuffle
Dynamic Mobility:
Knee Squeeze
Frankenstein
Ninja Lunge
Duck Walk
Barbell Prep
Mobility:
~ Banded Squat/Hip
~ Banded OH
~ Sink Stretch
~ Trap Smash w/bar
A. Front Squat E2M x 4 sets x 4 reps, climbing
B. "Masters Qualifier WOD 2"
For Time:
21-15-9
Calorie Row
Thruster (95/65)
C. Accessory Work
Floor Wipers x 30 reps AFAP
Side Bends 3x20
What a beautiful day to be on the water ;)
Run 400m (spice it up and make it an indian run as a class!)
+
3 Rounds
20 Lateral hops
10 DL (95/65)
5 Hindu Push Ups
Mobility:
~ Dislocates/Gandalf
~ Adductor/Hamstring (with dowel)
~ Calf
~ Individual
A. Deadlift - heavy single
B. "Irrational Behavior"
Teams of two, complete for time:
50 Lateral Burpees
50 Deadlifts (275/185)
50 Box Jumps (30/24)
50 HSPU
C. Accessory Work
Tricep Kick Backs 3x8-10 reps
Lateral Delt Raises 3x10
Russian Twists 3x12-15
Silly Moms, inchworms are for kids!
Coach's Choice
A. "Old Spice"
For Time:
50 Calorie Row
40 Wall Balls (20/14)
30 T2B
40 Wall Balls
50 Calorie Row
B. Bench Press/Barbell Row Supersets, 5x2
You guys moved some serious weight today!
Row/Run/AD 3:00
+
(w/ empty bar)
12-9-6
Good Morning
Back Squat
Strict Press
Mobility:
~ Kicks
~ Prayer Squat
~ Trap/Triceps Smash (bar on Rig)
~ Sink Stretch
~ Individual
A. Push Press - 5x3
B. Back Squat - 2x10, 3x3
C. Good Mornings 3x10, weighted
D. AFAP
40-30-20-10
Calorie AIrdyne
Dips (Any Variation that challenges you)
Just a friendly reminder
Row 750m
+
3 Rounds Cindy
5 Pull Up/Kip/Ring Row
10 Push Ups
15 Air Squats
Barbell Warmup
Mobility:
~ Banded Hip
~ Banded Pigeon (paralell to rig)
~ Banded Squat
~ Banded OH/Front Rack
A. Clean - EMOM x 10 x 1 rep
*start at 70% 1rm and climb as you see fit
B. "Engine 1"
21-15-9 for time:
Power Cleans (135/95)
Pull Ups
C. Tabata Weighted V-Ups/Plank holds x 10 rounds (5 each)
D. Standing alternating curls 3x10, 2x8, 2x6
Sometimes when the mood strikes, you just have to go with it and run a marathon.
3:00 Cardio (row/Bike/Run/Jump Rope)
4:00 Line Drills
Butt Kicks
High Knees
Karaoke
Shuffle
Mobility:
~ Hip Complex
~ Calf Stretch
~ High Hamstring
~ Individual
WOD Prep:
100m Run
5-7 reps of each movement in order
"Marathon Monday"
2 rounds for time of:
300m Run, 26 Hand Release Push Ups
300m Run, 26 KB Swings (53/35)
300m Run, 26 Sit Ups
300m Run, 26 Hip Extensions
300m Run, 26 Double Unders
300m Run, 26 Box Jumps
(Courtesy of CFNE)
Wiilmer putting in work!
Row 750m (build speed)
+
With a dowel:
10-15 Dislocates
10-15 OH Squats
10-15 BTN press at bottom of squat
10-15 Dislocates at bottom of squat
Barbell Warm up
Mobility:
~ Kips & Kicks
~ Banded Hip
~ Banded Couch
~ Banded OH
A. Snatch Complex (12:00)
Hang Snatch + Full Snatch
*build confidence under the bar
B. "Zap"
AMRAP 15:00
5-10-15-20-25-30-etc.
Calorie Row
T2B
Power Snatch (135/95)
C1. Pendlay Rows - 3x8
C2. Seated Dumbbell Press - 2x10, 2x8, 2x6
C3. Barbell Side Bends - 3x20
When you run out of barbell...
Row/Bike 3:00
+
2 Rounds
Lunge w/ twist
Knee Squeezes
Butt Kicks
High Knees
Mobility:
~ Hip Complex
~ Calf
~ Lat Smash
~ Individual
A. 3 x 5:00 rounds, 1:00 rest between rounds:
1. double unders
2. sledge hammer strikes
3. Sled pull/drags (magic carpet sleds)
4. Sit ups
5. Sled pushes
B. Optional accessory work:
Russian split squats 5x3(per leg)
Testing out the new layout!
2 Rounds:
Run 200m
10 RDL
10 DL
10 BB Rows
Mobility:
~ Side Lunges
~ Hamstring (contract relax w/band)
~ TSpine Release
A. WLW - Deadlift
15:00 to complete:
3x5, 3x3, 3x1, climbing
B. Aerobic Work
Pick one:
5x500m Row, Rest 1:1 Ratio
5x400m Run, Rest 1:1 Ratio
C1. Weighted Ring Dips
10x2, climbing
C2. Abwheel Rollouts 3x15
What a transformation!
Row/Bike/Run 3:00
+
12-9-6
KB Swings
Goblet Squats
Banded External Rotation Retraction
Mobility:
~ Banded OH
~ Banded Bully
~ Hamstring
~ Individual
A. Hang Clean & Jerk - 15:00 to establish a heavy set of:
2 Hang Cleans(Squat or Power) + 2 Push Jerks
B. "Red Rover"
For time:
15-12-9
Lateral Burpees
Hang Power Cleans (155/105)
Push Jerks (155/105)
C. EMOM x 10
Odd: Airdyne :20 all out
Even: 2 Seated Box Jumps, you choose the height
Thanks to everyone who made time this weekend to swing by the gym and lend a hand; whether for five minutes or all day. Without amazing people like you, CFE wouldn't be where it is today. From the bottom of our hearts; THANK YOU. (Photo of Angela with a couple screws loose, badump psh)
Run/Row 400m as a class
+
3 Rounds:
10 Kips
10 Ring Rows
10 Air Squats
Barbell Work - Squat Specific
Mobility:
1. Hips
2. Quads/Hammy's
3. Lats/Upper Back Smashing
A. Back Squat - E2M x 5 sets x 2 reps, climbing
*Start moderately heavy (say 70/75%) and climb as desired each set
B. "Leadfoot"
For time: (15:00 CAP)
30-25-20-15-10-5
Wall Balls (20/14)
Pull Ups
*200m Run after EACH round.
C. 10 Rounds of:
:30 Plank Hold/:15 Rest
:30 Bicycle Sit-Ups/:15 Rest