28/May/2015 Tuesday WOD

 4×10 Back Squat @20 rep max!

Rest as needed between sets.
WOD:
Run 800m. 
Power Clean x 15
Run 400 m. 
Power Clean x 20
Run 200 m. 
Power Clean x 25
For time.
M: 105lb. 
W: 75lb. 

  

Strict Test 1:

Max Effort Strict Ring Dip
Rest as needed.
Strict Test 2:
Max Effort Strict Pull Up (Hands must face away from body) *use band if can’t get 1, goal is simply 1 or more reps, see how little resistance you can use and do as many as possible.

WOD:
:30 Burpee
:30 Air Squat
:30 Pull Up
:30 Double Under
1:00 rest
5 rounds for max reps

CrossFit Unloaded 

Strength:  2x max effort push-ups with 15 Hollow rocks in between sets

WOD:  Row then 2 RD’s OD 25-25-Crawl

Row 1000m

25 DB Thrusters
25 DU’s (Scale 2:1)
DB Bear Crawl*
*Bear crawl the turf down and back keeping the dumbbells you use for the thrusters in your hands.

On June 13 & 14 we’re hosting the CrossFit Level One Seminar.  The cost to attend (which is paid directly to CFHQ) is $1000 for civilians and $800 for military.  You can sign up by going to CrossFit.com and scrolling down the right hand side until you see our cert.  There’s another way for one lucky WCF’er to get a free slot in the cert:  We’re going to be having a contest.   The rules are simple:  On a single piece of paper write or type what CrossFit has done for you, why it’s an important part of your life, and what you love about it.  Give the piece of paper to Banu or leave it on the front counter.  DO NOT WRITE YOUR NAME ON THE FRONT OF THE PAPER, ONLY ON THE BACK.  We’re going to tape them up on the wall for everyone to read and then your trainers will vote on the best entry on May 10th.

Tonight is our trial run of our HipHop Yoga class.  Ever get bored in yoga…maybe have a little ADD like me?  Well that won’t be a factor tonight at 5:30 as you flow from position to position while Jenni G plays some great tunes.  Come check it out!

24/Apr/2015 Friday WOD

Strength: OH squat find 5 rep max

Abmat sit up x 20
Burpee x 20
Lateral bar hop x 20
Dead lift x 20 (195/125)
3 rounds for time.

Strict work:
Diamond push up x 30

CrossFit Unloaded Hero Friday

5 Rounds for Time

Run 400m

30 Situps

15 Deadlifts

RX:  5 Rounds 250/183  Gold:  5 Rds DL scale as needed Silver:  4 Rds DL scale as needed  Bronze:  3 Rds DL scale as needed

Thursday Specialty Classes

9am – CF Endurance

10am & 4pm – Barbell Club

5:30pm – CF Sport

I was recently in California and tried a yoga class that was the most fun yoga class I’ve ever done. The room was warm and the music was thumping and the class quickly flowed from position to position.  It was like an awesome yoga WOD which wrapped up with 10 minutes of relaxing poses and more chill music.  When I approached our yoga instructor Jennie about the idea she was excited and we’re going to give it a try tomorrow (Friday) at 5:30pm.  

23/Thurs/2015 Thursday WOD

Strict:

False grip hold accumulate 1:00
Tuck hold on bar accumulate 1:00
50 x superman 

WOD:
Kb swing x 15
Run 200m
Goblet squat x 15
Run 200 m
4 rounds for time
70/53

Thursday Specialty Classes

9am – CF Endurance

10am & 4pm – Barbell Club

5:30pm – CF Sport

I was recently in California and tried a yoga class that was the most fun yoga class I’ve ever done. The room was warm and the music was thumping and the class quickly flowed from position to position.  It was like an awesome yoga WOD which wrapped up with 10 minutes of relaxing poses and more chill music.  When I approached our yoga instructor Jennie about the idea she was excited and we’re going to give it a try tomorrow (Friday) at 5:30pm.  

23/Thurs/2015 Thursday WOD

Strict:

False grip hold accumulate 1:00
Tuck hold on bar accumulate 1:00
50 x superman 

WOD:
Kb swing x 15
Run 200m
Goblet squat x 15
Run 200 m
4 rounds for time
70/53

22/Apr/2015

Strength:
Power clean 5-4-3-2-1
*each set is working set, accumulate total weight. Athlete can drop bar, must be moving next rep with 4 seconds*

Metcon:
Row 300 m
50 double unders for time.
Rest 2:00

4 rounds


Strict work
Max rep strict ring dip 2x Max
Strict K2E x 30 (accumulate)

WOD:
60 pull ups
40 step ups (24/20)
30 box jumps (24/20)
20 clapping push ups
10 hspu
For time 

Monday
Strength:
Push press 2-2-2-2 (all sets ahap, add total weight moved)

WOD:
21-15-9
Dead lift
Front squat
Shoulder 2 OH
21,21,21,15,15,15,9,9,9.
135/95

Strict work: 

30 strict C2B pull ups

CrossFit Unloaded Monday WOD

Strength:  DB push press 3×10 with 20 wallball sit-ups after each set

Met-con:  3 Rounds for Max Reps

1 min Box Jumps

1 min Double KB Swings

1 Min Lunge Jumps

1 Min KB SDLHP

1 Min Rest

Friday:
Build to heavy Squat Snatch in 12-15 min. 

Run 400 m. 
Squat Snatch x 12 (95/65)
4 rounds for time.

Finisher: Parallete Push Up 3×8-15

CrossFit Unloaded

Muscle Snatch + OHS practice x 10 min

WOD:  AMRAP 18 Minutes

- Row 20 Cal

- 20 DB Hang Clean & Jerk

- 20 DB Lunge Steps (Farmers Carry)

Thursday:
Strict Work:
Forward Roll x 3
Hollow Rock x 9
Candle Stick x 3
5 rounds.

60 cals Row
50 G2OH MB (20/14) (MB to ground, press out)
40 Mountain Climbers
30 MB sit ups (20/14)
20 MB burpee’s ((20/14) Chest to ball, stand, press ball)
10 Man Maker’s (On db’s push up+ Right arm row+ left arm row=1)  40/25
*between each movement athlete must 15 double unders