Thursday

1 Oct

Screen Shot 2014-10-01 at 5.51.51 PM

Wednesday

30 Sep


If you guys could wear your singlets that would be great!

WU
3 Rounds or 10 mins

7  Slamballs
Bear Crawl the length of the gym down
 7  KB Headcutters
Walking Lunge with Spiderman stretch the length of the gym back

Clean & Push Jerk Review
then
1-5 w/bar
Hang Power Clean
Front Squat
Push Jerk

WOD – OBJ: Skill Development

EMOTM for 17 Mins
3 Clean & Push Jerks  (all Singles)

Use the first 7 mins to Ascend in weight.
The last 10 mins should be as heavy as safely possible to sustain the 3 per min.
FND:  Clean from the hang/ Push Press

then

2K Ski or Row. Benchmark Ski board is a blank slate Hint Hint!

Cooldown
Cheer other Skiers or Rowers on… after a flat loop or 2.

Time Warp Tuesday

29 Sep

Screen Shot 2014-09-21 at 10.33.00 AM
Troy always makes great faces…for the camera

WU
2 Flat Loops
JunkYard Dog

Challenge
5 mins Double Under Practice : Max consecutive DU’s
Winters coming..learn this skill for when we’re shut in with snow.

Movement Review: Power Snatch
Then 6-1
PVC Dislocate (slow..not that unfocused whip around)
Hang Power Snatch (6 & 5) Power Snatch (4-1) with Bar.

WOD – OBJ: Mixed Modal Test

15-12-9
Power Snatch 115/ 80#
Burpees over the bar
400 Meter Run
RX: 115/ 80# PS
MOD as Needed but challenge yourself.

Compare to http://crossfitcapeann.com/2011/09/30/friday-30/

Foundational
AMRAP 15 of
7  Overhead Squats or Sandbag Squats
7 Burpees
400 Meter Run

Cooldown
2 Flat Loops then Coach led Stretch off the the wall.

Monday

28 Sep

Screen Shot 2014-09-21 at 10.34.59 AM
Curtis making the pivot on the shuttle sprints.

WU
4 Rounds or 10 mins
10 Wallballs
Burpee Broad Jump the length of the gym Down
10 KB Swings
Burpee Broad Jump the length of the gym Back

WOD - OBJ: Strength/Power Endurance
Amrap 10 mins
Single Arm KB Strict Press (From Stand AHASP)

3 mins off

Amrap 10 Mins
DH Pull-up  ADV L-Pull-up

then 

20 Mins  Sprint Relay With Partner
Farmer Carry (AHASP) length of gym to Ski or Row…15/10/5 Calorie Sprint…Bear Crawl Back to tag partner
Partner does reverse ie. Bear crawl to Ski or Row Sprint  then Carry Back.

Cooldown
10 min Row (if can’t run)  or 1 Mile easy Jog. Mandatory!
People have been slacking on the Cooldowns.  Your body needs to ramp down after hard intervals and not just get right into the car. A easy conversational mile takes most about 10 mins. If you can’t motivate for that after a hard WOD that’s kind of pathetic. You should probably work on your running outside the gym.

Saturday Recap

27 Sep

Screen Shot 2014-09-27 at 11.14.53 AM
Allie sled dragging today.

WU
2 Flat Loops
4x Bear Crawl lengths Down / Burpee Broad Jump Back

WOD
20 Mins Teams of 3
P1: Pacer Sled Drag Track
P2: Max Ring Dips
P3: Row or Ski for Cals

Total of ring dip reps and Cals was Score. The deficit between the score and winning teams was done in cal sprints as penalty.

Reminder we are going to have an open gym tomorrow from 9-10:30 with a kipping pull-up tutorial/ skill session at 9:15.

Friday

25 Sep

Screen Shot 2014-09-25 at 5.06.37 PM
WU

  • 5 min Cardiovascular -Row, Run, Ski, Jumprope
  • 5 min Burpee Basketball
  • 5 min Warm-up of Weakness Movement

WOD – OBJ: Testing Day

Pick a Strength Weakness  and do 2-3 PERFECT reps on the minute for 15 minutes

then

“Helen”
Three rounds for time of

Run 400 meters
21 KB swings 53/35#
12 Pull-ups

MOD as Needed.

Foundational:
Amrap CFCA Vet of
Run 200 meters
15 KB swings
9 Pull-ups

Cooldown
7 min Cardiovascular -Row, Run or Ski then stretch

Thursday

24 Sep

Screen Shot 2014-09-21 at 10.33.59 AM
Johnna on the sled drag/ring push-up WOD

WOD

?????????? Maybe it’s a benchmark?

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