Workout Of The Day

Friday, February 16th WOD

Workout for Fri., 2/16:

Warm Up!

WOD –

18.0

21-15-9

DB snatch

Burpees over DB

Previous WODs

Tuesday, April 5th WOD

CIAMemorialWall

Workout for Tue., 4/5:

Warm Up –

1 Round of

400 Meter Run

20 PVC Pass Throughs

20 PVC Dead Lifts

20 PVC Push Press

20 PVC Thrusters

1 Minute Scap Pull Ups

Mobility –

Plantar and Deltoid, chest Lacrosse Smash

WOD – “The Seven”

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Comp:

7 Rounds of…

7 HSPU

7 Thruster (135/95) 

7 K2E

7 Deadlifts (245/170)

7 Burpees

7 Kettlebell swings (70/55)

7 Pull-ups

Perf:

7 Rounds of…

7 HSPU

7 Thruster (115/80) 

7 K2E

7 Deadlifts (225/155)

7 Burpees

7 Kettlebell swings (55/45)

7 Pull-ups

Fit:

5 Rounds of…

7 Box HSPU

7 Thrusters (100/70)

7 Knee raises

7 Deadlift (170/120)

7 Burpees

7 KB Swing (45/35)

7 Pull-ups

(*30 min time cap)

Open Gym Suggested Work:

Olympic –

Snatch 60%x4, 70%x4x2, 75%x4, 80%x4, 85%x2

Monday, April 4th WOD

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Very proud of Karen & Brad for placing 1st in their very first comp (outside of CFBF events) at Revere CrossFit’s Rookie Cup (Master’s Division) this weekend!  Congrats to you both!  You did an awesome job!

Workout for Mon., 4/4:

Warm Up –

3 Rounds of

1 Minute S.U.

30 Seconds PVC Front Squat

Then 15 Front Squat Reps w/an empty barbell

Mobility –

Plantar Lacrosse Smash

Strength –

Front Squat 5×5

WOD –

Comp:

“Flight Simulator”

Unbroken D.U.

5-10-15-20-25-35-40-45-50-45-40-35-30-20-15-10-5

Perf:

“Mini Flight”

Unbroken D.U.

5-10-15-20-25-30-25-20-15-10-5

Fit:

Unbroken D.U.

5-10-15-20-15-10-5

OR

Unbroken S.U.

10-20-40-60-80-100-80-60–40-20-10

Open Gym Suggested Work:

Gymnastics –

Your Planche and Front Lever Progression (Talk to Coach)

Friday, April 1st WOD

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Workout for Fri., 4/1:

Warm Up –

1 Round of

10 PVC

Front Squat

10 PVC Push Press

10 PVC Thruster

10 PVC

Cluster

Then:

15 Clusters w/ and empty Barbell

Mobility –

Plantar and adductor Lacrosse Smash

WOD –

21-18-15-13-12-9-6-3

Ab Mat Situps

Pistols

RDLs

Isometric Wall Squat Holds

Lateral Box Jumps

Front Squats

OHS

Oblique Twists with MB

Lat Pull down with bands

Snatch

(did you catch it?)

WOD –

Fit:

5 Rounds for Time

3 Lie to stand or 4 Sled Pulls at ½-full body weight.

12 Thrusters (75/55)

Perf:

5 Rounds for Time

3 Rope Climbs on a 10’ Rope

Or 4 Sled Pulls at body weight

12 Thrusters (95/65)

Comp:

5 Rounds for Time

3 Rope Climbs on a 15’ Rope

12 Thrusters (115/80)

Open Gym Suggested Work:

Gymnastics –

Handstand Progression

Thursday, March 31st WOD

IMG_4923

Workout for Thu., 3/31:

Warm Up –

1 Round of

400 Meter Run or 500 m Row

15 Air Squats

15 Wall Balls

Mobility –

Plantar Lacrosse Smash

Strength –

5-10 Strict Pull Ups OTM for 10 Mins

WOD –

Fit:

40-20-10-20-40

-Ab Mat Sit Up

-Med Ball Clean (14/10)

-Wall Ball (14/10) (10’/9’)

Perf:

40-20-10-20-40

-Med Ball  Abmat Sit Up (14/10)

-Med Ball Clean (14/10)

-Wall Balls (14/10) (10’/9’)

Comp:

40-20-10-20-40

-V-Ups

-Med Ball Clean (20/14)

-Wall Ball (20/14) (10’/9)

Open Gym Suggested Work:

Olympic –

Jerk: 60%x3x2/70%x3/75%x3x2/80%x3/85%x2

Wednesday, March 30th WOD

New_On_Ramp_2016_v2

Our next Beginner’s Course is filling up!  There are still some slots remaining for the April 11th start date.  Email to learn more and to register.

Workout for Wed., 3/30:

Warm Up –

2 Rounds

1 Minute S.U.

30 Seconds PVC Pass Through

30 Seconds PVC Deadlifts

30 Second PVC Push Jerk

30 Seconds PVC Front rack Lunges

30 Seconds Kipping practice

Mobility –

Plantar Lacrosse Smash and ankle distraction

WOD – Team Chipper

(Complete for Time)

Teams of two, alternating members, complete:

Fit:

600 S.U.

60 Push Press (95/65)

60 Knee Raises

120 Air Squats

30 Power C+J (85/60)

30 Front Rack Lunges (95/65)

Perf:

300 D.U.

60 Box HSPU

60 K2E

60 Pistols (ALT) or 120 Air Squats

30 Power C+J (115/80)

30 Front Rack Lunges (135/95)

Comp:

300 D.U.

60 HSPU

60 T2B

60 Pistols (ALT)

30 Power C+J (135/95)

30 Front Rack Lunges (155/105)

Open Gym Suggested Work:

Gymnastics –

Your Planche and Front Lever Progression (Talk to Coach)

Tuesday, March 29th WOD

IMG_5284

Workout for Tue., 3/29:

Warm Up –

2 Rounds of

Run 400 M Run

10 PVC DeadLifts

10 Strict Press

Then…

10 Reps of Strict Press w/ an empty barbell

Mobility –

Plantar and Deltoid, chest Lacrosse Smash

Strength –

3×7 Strict Press EMOM

WOD –

14 Minute EMOM ALT

Fit:

Max 20 Russian KBS (35/25)

100M Sprint

Perf:

Max 20 American KBS (53/45)

200M Sprint

Comp:

Max 20 American KBS (70/53)

200M Sprint

Open Gym Suggested Work:

Olympic –

Snatch 60%x4, 70%x4x2, 75%x4, 80%x4, 85%x2

Gymnastics –

10 minute EMOM

10 x 5 weighted L- Pull Ups

Monday, March 28th WOD

IMG_5420

Amazing job to all athletes on 16.5 and the Open! Congratulations!  Great time on Saturday for our throw down and BBQ.  Thanks to everyone who came out to WOD, support, brought food, helped clean, etc.  We have an amazing community and couldn’t be more proud!

Workout for Mon., 3/28:

Warm Up –

4 Rounds

Teams of Two

200M Row

while partner does Air squats for first two rounds

Then PVC OHS for last two

Then…

15 Reps of HBBS with empty barbell

Mobility –

Plantar, deltoid, chest, glute and ham Lacrosse Smash

Banded pass throughs and pull aparts

Strength –

3 RM HBBS

WOD –

Fit:

4 min EMOM

5 Dips

5 Push Ups

Max OHS (75/55)

Then…

3 Minutes to complete 30 lateral box jumps. (20/16)

Rest remainder of time if you finish before 3 min cap.

Then repeat 4 Minute EMOM

Perf:

4 min EMOM

4 Ring Dips

6 Push Ups

Max OHS (95/65)

Then…

3 Minutes to complete 40 lateral box jumps. (20/16)

Rest remainder of time if you finish before 3 min cap.

Then repeat 4 Minute EMOM

Comp:

4 min EMOM

6 Ring Dips

6 Push Ups

Max OHS (115/80)

Then…

3 Minutes to complete 40 lateral box jumps. (24/20)

Rest remainder of time if you finish before 3 min cap.

Then repeat 4 Minute EMOM

Open Gym Suggested Work:

Olympic –

Clean 60% x 4/ 70% x 4/ 75% x4x2/ 80% x4/ 85%x2

Sunday, March 27th – Easter – Closed!

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Wishing you and your family a Happy Easter!

CFBF will be closed on Sunday, March 27th.

Regular schedule resumes on Monday, March 28th.

Saturday, March 26th – 16.5 Throwdown & BBQ!

CFG_Open_Badge_2016

Saturday, March 26th

Saving the best for last!

16.5 Throwdown & BBQ

Starting at 9am

RSVP

We’ll run heats until everyone is done!

Food, fun, and big celebration for the end of the CF Open!

Friends and family are welcome to come cheer, hang out, support!

(note: there will be no On-Ramp classes or Open Gym)

Friday, March 25th WOD

IMG_4737

Reminders:

16.5 Throwdown & BBQ Saturday starting at 9am.  Be sure to RSVP so we can get heats set up.  No On-Ramps or Open Gym on Saturday. 

CFBF will be closed Easter Sunday (March 27th)

Workout for Fri., 3/25:

Warm Up –

Coach’s Choice

Mobility –

Plantar and adductor Lacrosse Smash

WOD –

Bench Press Skill Day!

Establish a 5 RM

Then…

16.5 Prep

Open Gym Suggested Work –

Gymnastics –

Handstand Progression