A+ R A-

W.O.D.

We will not be holding any Foundations today. Sorry!

 

Skill WOD

Take 10 Min to work on either of the Following

Muscle Ups

Handstand Push ups

WOD

21-15-9

Deadlift (225#/135#)

Burpees

Box Jumps (24'/20')

Pigeon Toed Lifters

DryWall- A CrossFit Prom


SWOD

Front Squats 2/2/1/1/1

WOD

1 Min at Each Station

KB Turkish Get-Ups (53#/35)

Med Ball Squat (20#/14#)

(hold the med ball anyway you want front/overhead or shoulder)

Ring Push Ups

Double Unders

1 Minute of Rest

3Rnds

Come show your support tonight for the Toys for Tots Event at CFMG

Click HERE for my Details

It would be great if you brought an New Toy (still in the package) to show your support

SWOD

Split Jerk/Push Jerk

2/2/1/1/1

WOD

5 Shoulder to Overhead

400 M Run

10 Shoulder to Overhead

400 M Run

15 Shoulder to Overhead

400 M Run

20 STO

400 M Run

** Use 50% of your 1RM Push Jerk for the weight on the WOD.  If the numbers are off round up.**

 

Negative Effects of Volume

Gymnastics WOD Demo

WOD

20 Toes to Bar

20 Power Cleans (95#/65#)

20 KB Swings (53#/35#)

12 Min AMRAP

Rest 2 Min Exactly

As soon as you are finished

You have 6 Minutes to find your

1 RM Power Snatch

Competitor Finisher

Rest 5 Min

25 Games Standard Push ups

800 M Sprint

25 Games Standard Push Ups

How to Make Kombucha

Fructose

 




WOD

A1) 10 Weighted Push ups 5 sets

A2) 3 Rep Max Box Jump 4 Sets

(pick a box you feel confident enough to jump up on 3 times in a row.  That means you must land then jump again.  No resting on the ground! Yes you can rest at the top of the box)

Score=Box Height

WOD

10 Back Squats 135#/95#

15 Sit ups

20 Double Unders

8 Min AMRAP

 

Toys for Tots is this weekend! the plan has changed a little check it out here...

Box Jumps

SWOD

Deadlift 2/2/1/1/1

(keep your back flat an injury is not worth it a PR)

WOD

9 Strict Pull-ups

12 Burpees

15 Push Press (95#/65#)

200M Run

3 Rnds

 

**Competitor Finisher**

10 Pistols- 10 total

25 Double Unders

5 Rnds

Mark Ripp on the Deadlift

CF is Blowing Up

 

 

No Open Gym today. See you all tomorrow!

Normal Class Schedule Today. There is no Open Gym tomorrow.


WOD:

AMRAP in 5 min.

30 Overhead squats (75#/45#)

15 Chest-to-bar


Rest 5 min.


2 Ground-to-overhead (155#/95#)

10 Box jumps (24"/20")

4 Ground-to-overhead

15 Box jumps

6 Ground-to-overhead

20 Box jumps

8 Ground-to-overhead

25 Box jumps

-For time-


Competitor Finisher

Start this Finisher ~10 after the WOD Posted Above

600m run

Max Handstand Push-ups

-2 rounds-

*For the HSPU you should use two 25# plates with an AbMat in the middle. Similar to the 2011 Regional set-up.

*For those of you who are competing this coming year in the CF Open Sectional, you will occasionally see us prescribe these "Competitor Finishers". These can/will be done on your own, and we are trying to set these up so you don't interfere with the next class. For these "Competitor Finishers" you should not be scaling the loads or the movements, as you will not be able to scale during the CF Open Sectional.


Free Beginner WOD at 10am today

AMRAP (As Many Rounds/Reps As Possible) in 12 min

10 Kettlebell swings

10 Sit-ups

200m run


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