Workout Of The Day

Week of 12/17-12/21 WODS

(Mon)
WOD:

3 rounds
30 wbs
15 t2b
20 wbs
10 t2b
10 wbs
5 t2b
Rest 2 mins


(Tue)
WOD
“Lyssa?”
21-15-9
Deadlift
Burpee over bar
100 dubs after each set
12 min cap

HAPPY BIRTHDAY COACH SHELBY!
(Wed)
WOD
“Shelby”
4rft
30 ft hs walk (1 turn around)
3 bar mu
7 squat cleans (95/65)
5 bar mus
12 squat cleans
Rest :90


(Thur)
WOD
Nft
4 rounds
25 ghd
15 deficit split squat each leg kb front rack
25 butterfly hip bridge
60 ft stone carry


WOD
12 days of Fitness WOD
BBELL weight (135/95)
1 thruster
2 ring dips
3 hspu
4 push up
5 box jump
6 squat clean
7 burpees over barbell
8 s2oh
9 kbs (72/53)
10 wbs (20/14)
11 c2b
12 ohs



Previous WODs

Wednesday, January 20th WOD

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Workout for Wed., 1/20:

Warm Up – 

Tabata D.U. + 1 Min Plank or Planche Hold

Mobility –

Plantar Lacrosse Smash

Strength –

5 RM Strict Press (3 attempts E2MO2M)

WOD –

“Karen+”

Elite Level –

150 WB (20/14)

90 DU

15 MU

Competitor Level –

150 WB

90 DU

5 Legless rope climbs

6 w/legs

Performance Level –

150 WB

90 DU

35 L Pull Ups

Fitness Level –

120 WB (14/10)

120 Singles

20 Pull Ups/Dips

Open Gym Suggested Workout:

Olympic Lifting –

16 OTM ALT

4 x Power C+J (80%)

3 Strict Pull Ups/3 Strict HSPU

Endurance –

Tabata Row

*You may notice a change in how we are writing up the WODs.  For example, we’ve added levels to help with scaling suggestions but don’t worry, everything (even the levels) is still scalable. We’ve also provided suggested workouts during Open Gym. We’ll explain more in class as well as send out an email with more details. 

Tuesday, January 19th WOD

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Workout for Tue., 1/19:

Warm Up –

Tabata D.U. + 1 Min Plank or Planche Hold

Mobility –

Plantar and Deltoid Lacrosse Smash

Strength –

5 RM HBBS (3 attempts E2MO2M)

WOD:

“Kiddy Kal”

10 minute EMOM:

5 burpees

Then Max Thrusters

(Score is thruster count)

Cool Down –

Lacrosse on upper Body

Monday, January 18th WOD – Healthy Lifestyle Challenge Kick Off!

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The 2016 Healthy Lifestyle Challenge starts today, 1/18!!

Be sure to sign up so you have the chance to win some amazing prizes! #changeyourlifein30days

Workout for Mon., 1/18:

Warm Up –

CF Warm Up

3 Rounds

8-10 Reps each

Pull Up

Push Up

Sit Up

Arch

Air Squat

Samson Stretch 30 Sec

Strength –

Deadlift

5RM

WOD –

Healthy Lifestyle Challenge Benchmark

CFT

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

After Bash-

Record & Document

Friday, January 15th WOD

RockyApollo

Bring-A-Buddy on Saturday, 1/16 at 9am! 

Members can bring a friend to workout for free!

Workout for Fri., 1/15:

Warm Up –

Dynamic Warm Up

Skill –

DUs

WOD –

100 Burpees

200 Double Unders

800M Run

(15 min. time cap)

Thursday, January 14th WOD & Challenge Info Session 6:30pm!

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Don’t Forget!  Our 2016 Healthy Lifestyle Challenge Info Session is tonight at 6:30pm!!

NO 6:30pm Class!

We will be co-presenting with Core Nourishment & Good t’Go! Change your life in 30 days! 

Workout for Thu., 1/14:

Warm Up –

Circle MB Toss

Partner Wall Ball Toss

MB Toss Behind Back

Wall Angels

Red Band OH work

Lat rollout with PVC

Skill –

OHS with PVC

WOD –

3×8

OHS

(increase weight a little each set)

THEN…(3 mins rest)

15x rep unbroken max set

Wednesday, January 13th WOD

download

Workout for Wed., 1/13:

Warm Up –

Coach’s Choice

WOD –

CrossFit Open 15.1 & 15.1a

9 min. AMRAP

15 toes-to-bars

10 dead lifts

5 snatches

Then…

15.1a

1-rep-max clean and jerk

6-minute time cap

Tuesday, January 12th WOD

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CFBF Healthy Lifestyle Challenge Info Session this Thursday night, 1/14 at 6:30pm! 

Core Nourishment will be co-presenting and food/snacks will be provided by Good t’Go!

Please RSVP if you plan on attending.  

30-Day Challenge kicks off 1/18…change your life in 2016!!! 

Workout for Tue., 1/12:

Warm Up –

2-3 Rounds

Barbell Complex

WOD –

Part A:

Find a 3x rep strict press max…then…

3x Strict press, 4x push press, 5x push jerk

2x Strict press, 3x push press, 4x push jerk

1x Strict press, 2x push press, 3x push jerk

**Increase weight each set**

Part B:

Bring Sally Up!! (Squats)

Every time you break= 3x Burpees per break after the WOD

After Bash –

Mobility work

Monday, January 11th WOD

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CFBF Healthy Lifestyle Challenge Info Session this Thursday night, 1/14 at 6:30pm! 

Core Noursihment will be co-presenting and food/snacks will be provided by Good t’Go!

Please RSVP if you plan on attending.  

30-Day Challenge kicks off 1/18…change your life in 2016!!! 

Workout for Mon., 1/11:

Warm Up –

2 min Foam roll lats

2 min Banded Lat Stretch

5 min Dynamic warm up

Strength –

4×8 Superset

BB Heavy Lunges (4 per leg)

Strict pull ups

WOD –

2 Rounds:

5 KB or DB Snatch (each arm)

10 MB Squat Clean Wall Balls

15 Box Jumps

20 Push ups

25 Double Unders

After Bash –

5 Rope climbs*

(*Reminder to wear tall socks for pants.)

Friday, January 8th WOD

download

Workout for Fri., 1/8:

WOD –  15.2

Thursday, January 7th WOD

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Workout for Thu., 1/7:

Warm Up –

2 Rounds

30 sec Pry Squats

10 PVC Pass Through

5 Around the Bend/Side

10 Squat Therapy Wall Squats

Brady Banded Warm Up

Skill/Strength –

Snatch

5-7 mins. to work up to heavy rep

WOD –

3 Rounds:

10 Hang Power snatches

20 Air squats

30 Jumping Lunges

Then…

REST 3 min

Then…

50 KB Swings