Week of 7/28 – 8/3

27 Jul

Screen Shot 2014-07-27 at 1.34.38 PM
Congrats to CFCA Members Eric & Abby Rydbeck who are expecting a baby!

Monday 7/28

WU
2 Flat Loops
Dynamic

WOD

7 Rounds
In 2 Mins… Complete

200m Run & Max Rep Swing Clean Thrusters
1 min Rest Between Rounds (keep track of reps)

ADV: 53/35#
Foundational: KB Headcutters

Objective: Power Endurance

Challenge/CD
Spend 10 mins or 50 Reps on a gymnastic weakness

 

Tuesday 7/29

WU
10 min Partner Med Ball Tosses

1 min Each x 2 with 3 burpees on the min

WOD

5 Min Capacity Tests – 3 mins Rest between
DH Pull-ups (ADV = L Pull-ups)
Ring Push-ups
Row for Cals
Reverse Sandbag Drag

Objective: Strength/Power Endurance

Challenge
Bonus Round 5 min Capacity test Partner Wallball

 

Wednesday 7/30

WU
4 RFQ

200 m Run
1 Length Bear Crawl
1 Length Burpee Broad Jump

WOD

10 min Capacity Test
KB Single Arm Strict Press
Alternate arms as needed

then

5 RFT
400m Run
200m Farmer Carry (AHASP)

Objective: Strength/Power Endurance

Foundational
4 Rounds or 15 mins

Challenge/CD
Accumulate 3 mins in Ring Support or Ring Plank or High Plank

6:45PM Open Gym Challenge
EMOM for 20 mins – 5 Power Snatches (60-70% 1RM)

 

Thursday 7/31

WU
10 min Gimme Relay (1,2,1,2 etc..)

WOD

Teams of 4 – Ski-athalon
Rotate 10/5 Cal Sprints on the Ski followed by 3 shuttle sprints until your team hits 500 Cals total

Objective: All Out Intensity

Challenge/CD
Penalty for losing teams then Class Stretch

 

Friday 8/01

WU
5 min Run Row Ride or Jumprope

Junkyard dog w Partner

WOD

Hill Loop
8-7-6-5-4-3-2-1
Clean & Jerk
Burpee Pull-ups
Hill Loop

ADV: Muscle-ups for Burpee Pull-ups & 135/95# C & J

Objective: Effective  Rest Management

Foundational
Hill Loop or 1000m Row

12-10-8-6-4-2
Russian Swing
Burpees
Hill Loop or 1000m Row

Challenge
Stretch

 

Saturday 8/02 9AM

“31Heroes”
AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters
6 Rope Climbs
11 Box Jumps

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag. Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Scale the loads/ Movements to what is challenging for you currently.

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Sunday 8/03

This should be your endurance day (1 of preferably 2 per week)… 60-90 minutes of OTG exercise. Run, Hike, Bike, Swim, Paddle, Row Dories etc.. what you do matters less than just getting out and breathing for an extended period of time.  For extra credit make it an intermittent effort….ie.. sprint the uphills, cruise the flats and walk/coast the downhills in the case of running or biking.

Week of 7/21 – 7/27

20 Jul

Screen Shot 2014-07-20 at 6.21.14 PM
6:45PM Ladies Night in full swing.

Monday 7/21

WU
2 Flat Loops
Dynamic

WOD

Partner KB Clean/Press/ Plank

100 Double KB Swing Cleans & Push Press
*Alternate efforts with the “resting” partner holding the plank position
ADV: 53/35#KBs Ring Plank

Objective: Power/Strength Endurance

15 min Cap

then

15 Min Team Ski  30 Second intervals for Max Total Cals

Objective: All out efforts

Challenge
Plate Burpee Penalties per Cal short of the winning team

 

Tuesday 7/22

WU
10 min Partner Med Ball Tosses

1 min Each x 2 with 3 burpees on the min

WOD

7 rounds of:

Every 3 minutes complete:
400 meter Run and 1 of the following

  • 5 Muscle-ups -Adv
  • 2 Rope Climbs- Int
  • 5 Burpee Pull-ups – Foundational

*if you finish each round before 3 mins that is your rest. Hit it fast please….interval style

Objective: High Intensity

Challenge
2 x Flat Loop Carry of your choice AHASP with a partner (Farmer, Rack, OH) Mix it up…one persons Rack is another persons Farmer etc…

 

Wednesday 7/23

WU
5 Rounds

10 Swings
10 Wallballs
200m Run

WOD

Every  Minute for 10 mins
Evens: Max Consecutive HSPU
Odds:  Max Consecutive DH Pull-ups

then

3 rounds 1 min at each station

  • Tireflips
  • Zercher Sandbag Hold
  • Slamball over the rig
  • Static Hang off rig
  • Gimme Gimme
  • Wall Sit
  • Row
  • Rest

Objective: Not to Coast

Foundational
Modify as needed with coaches help & approval

Challenge
2 Flat loop Cooldown

6:45PM Open Gym Challenge
EMOM for 20 mins – 5 Power Snatches

 

Thursday 7/24

WU
Dynamic

WOD

Hill Loop
21-18-15-12-9-6-3-6-9-12-15-18-21
KB Swings
Sit-ups
Hill Loop

Objective: High Sustainable Intensity

Challenge
50 Reps of a Weakness

 

Friday 7/25

WU
5 min Run Row Ride or Jumprope

Junkyard dog w Partner

WOD

Complete as many rounds as possible in 20 minutes of:
7  Zercher Sandbag Squats
7 Strict ring dips
7 Strict Chin-ups
70 Double Unders or 400m Run, Row or Ski

Objective: Stamina

Foundational:
Modify to Challenging for you!

Challenge
Stretch

 

Saturday 7/26

Coaches Choice.

Sunday 7/20

This should be your endurance day (1 of preferably 2 per week)… 60-90 minutes of OTG exercise. Run, Hike, Bike, Swim, Paddle, Row Dories etc.. what you do matters less than just getting out and breathing for an extended period of time.  For extra credit make it an intermittent effort….ie.. sprint the uphills, cruise the flats and walk/coast the downhills in the case of running or biking.

 

Week of 7/14 – 7/20

13 Jul

Screen Shot 2014-07-13 at 11.15.36 AM
Matt carrying about 200# for 200m. Getting strong doesn’t have to be complicated…but it has to be challenging.

Monday 7/14

WU
2 Round “Casual” Helen

400m Run
21 KB Swings
12 Pull-ups/ Ring Rows

Coach led Yoga Flow

WOD

1 Min on/ 1 min off x 8
5 Slamballs then Ski the remainder of the min for Max Cals
Post Cals to chalkboard during resting min.

3 mins rest

1 Min on/ 1 min off x 8
5 KB Swings then Max Rep Burpee Box Jumps the remainder of the min
Post Reps to Chalkboard during resting min.

Objective: High Intensity!

Challenge
Tabata “Your Choice” 8 x 20/10

Pick something that can be done hard & fast

 

Tuesday 7/15

WU
Dynamic Warm-up
Alternating Light Tabata Deadlift to grease the groove x 4 Per person

WOD

20 mins to work up to a 1RM Deadlift 10-1
Between each DL set do a set of Max Rep Ring Dips

then

Teams of 3 – 3 Round Biathlon
15 Cal Row Sprint
3  Shuttle sprints
Back to Back Efforts then switch
*Player Must tag partner before they start rowing

Objective: All Out effort

Challenge
2 flat loop Jog Cooldown

 

Wednesday 7/16

WU
Ground to Overhead Musical Chairs

WOD – As Requested!

“Fight Gone Bad”

3 rounds of:
As Many Reps As Possible In 1 minute of

Wall-ball 20/14# 10ft
Sumo deadlift high-pull 75/55#
Box Jump 20 in
Push-press, 75/55
Row (Calories)
Rest 1 Minute

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. We will run two heats so that you can have a partner to count reps for you!

Alternative: cause we did test this one fairly recently….is to do a 5K Ski…another “New Benchmark” Bring Headphones and Git r Done!

Objective: High Sustainable Intensity

Foundational
Modify as needed with coaches help & approval

Challenge / Cooldown
Run the Hill loop with your counter…

6:45PM Open Gym Challenge
Climb?  Wall should be ready.

 

Thursday 7/17

WU
2 Hill Loops

Movement Demo and WOD Set-up

WOD

30 mins 1-?  Ascending Ladder for Quality of (make it HARD for your current fitness level)

  • Wallwalks or HSPU
  • Rope Climbs (standard or Straddle from floor to 10ft) or Muscle-ups or Kipping Pull-ups
  • Pistols or Goblet Step Ups (per side)

*Hill Loop after completing round 3,6 & 9 if you make it that far

Objective: Stamina & Skill Development

Challenge
2 x Flat Loop Carry of your choice AHASP with a partner (Farmer, Rack, OH) Mix it up…one persons Rack is another persons Farmer etc…

 

Friday 7/18

WU
4 rounds

5 Burpees
7 Swings
10 Wall Ball
200 m Run

WOD

15 min Amrap
Single Arm KB Complex R & L (AHASP)

6  Single Arm Swings
6 KB Cleans
6 Front Squats (not goblet)
6 Push Press
* Must complete all on 1 side then switch to other side…..

1 length Burpee Broad Jump After completing a round of R & L

Objective: Strength Endurance

Foundational
200 M run after Burpee Broad Jumps

Challenge Mandatory
10 mins with Partner

400m Run (Pacer)
Max Rep Sandbag Drag

 

Saturday 7/19

Something FUN!

 

Sunday 7/20

This should be your endurance day (1 of preferably 2 per week)… 60-90 minutes of OTG exercise. Run, Hike, Bike, Swim, Paddle, Row Dories etc.. what you do matters less than just getting out and breathing for an extended period of time.  For extra credit make it an intermittent effort….ie.. sprint the uphills, cruise the flats and walk/coast the downhills in the case of running or biking.

July Member Profile

7 Jul

Screen Shot 2014-06-29 at 11.05.29 AM

Name: Johnna Huntsman

Nickname: Jo

Occupation outside of being a crossfit champ:
I work at Varian as an administrative assistant in the finance department.

Hometown: Rockport, MA

Favorite workout:
I am a fan of a good round of obstacle course or sled drag.  I prefer a team effort or relay work out.  My favorite activates are rope climbs, tire flips, wall walks, and slosh pipe hold.

Favorite Lift:
I am going to admit it, I don’t care for lifting, I find it awkward and tough to get into.  However, I know it’s good for me and it enables me to excel in other areas of fitness, so I try to hit classes with lifting in the WOD.  If I had to choose, I’d say push press is my favorite, then back squat.

Which class do you usually attend?
I usually hit the nooner classes with an occasional 5:30 am if I’ve had my coffee on time.

How did you find out about crossfit?
I knew about it from when the gym was in the fishing supply building.  I would hear the workouts going on while I was doing yoga upstairs at TreeTop.  I would think to myself, “I would never want to be part of that kind of exercise.”  I find that funny now that I would make that assumption not even knowing how much FUN CF is.

Did you play sports back in the day? Or was it all smoking butts under the bleachers?
Half and Half.  I was good at ripping butts, drinking Bud and the like for a few years.  I played field hockey through high school.  I wasn’t active again until I was in my early 20s and I got into Ashtanga yoga at the YMCA in Beverly.  It was a revelation to do yoga that was intense, strength building and brought me into the present moment all at the same time.  I dabbled in yoga for a few years and then in 2004, as I was in desperate need of something good to do in my life, I committed to doing yoga regularly.  I was going to the Baptiste Power Yoga studio in Cambridge and decided I needed to practice at least once a week.  I have done that and more.  For the past ten years I have practiced yoga 2-3 times a week; and now I CF 2-3 times a week, and have recently taken up running.

How has Crossfit changed your life outside of the gym?
I’ll be honest, I used to have a pretty bad temper.  CF gives me an outlet to burn off the excess energy that wasn’t getting out.  I love to throw myself into the workouts and push myself to exhaustion to where I can’t even stand up.  I am much more calm and don’t fly off the handle like I used to.  I am a much happier person since joining!

What and/or who motivates/inspires you?  
There are couple things and people that inspire me to keep coming back to the gym.  The community at CFCA is the primary motivator.  I love how everyone is friendly, supportive and fun to be around.  I appreciate when the coaches take the time to focus on a specific thing I’m doing and push me to go further or heavier.  I am inspired by the long-time members who stay after class to work on movements or techniques to better themselves.  I hadn’t thought of myself as an athlete per say, but since joining CF I feel that I identify with that and it feels pretty good!

Name one goal/personal achievement you would like to achieve with the gains made through Crossfit?
I want to do a free standing hand stand.  Maybe that’s too limited, but it’s my goal for today.

What are your hobbies outside of Crossfit?
I like to cook and experiment with what vegetables I can cook on the grill.

What’s your favorite aspect of CFCA?
I love having a place to go that is not froofy or delicate or full of treadmills and exercise bikes.  I love the grittiness of the dirty floor, old plate weights and encouragement that the work I do in the gym carries over into my day to day life.

Any tips for the new members?
Talk to everyone!  Introduce yourself to anyone you don’t know, and if you forget their name, just ask again (and again, if you’re like me).  You’ll get it and you’ll make new friends.

Week of 7/7 – 7/13

5 Jul

Screen Shot 2014-07-05 at 12.10.05 PM
Jeff, Angelica & July getting in 1 of their 50…. 100m sprints in on the 21,097m Team Ski at last Thursday’s Grinder.

Monday 7/7

WU
Dynamic

WOD

“Jason” For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

*In Honor Navy (SEAL) Jason Dale Lewis, who was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.

MOD 1 - MU’s to 1 Chest to Bar kipping or 1 Strict Pull-up & 1 Strict Ring Dip
MOD 2 –  MU’s to 1 BurpeePull-up

*make your MODS as challenging as possible because MU’s are HARD. So your replacement should be hard too.

Foundational
20 Min Amrap
30 Air Squats
10 Pull-ups or ring Rows
10 Ring Dips or Push-ups
200 M Run

Challenge
Group Stretch

 

Tuesday 7/08

WU
2 Hill Loops (1 clockwise/ 1 counter clockwise)
Dynamic Stretching Drills

WOD

Teams of 3 – 30 Min Amrap
P1: Sled Drag at BW (pacer)
p2: Max Double Unders or NPU Burpee
P3: Rest

Challenge
Max Handstand Hold

 

Wednesday 7/09

WU
JunkYard Dog

Tabata Partner Bar Hang Stretch x 4 each
2 min Pole Squat Hold
1 Min Sampson Stretch each side

WOD

25 mins…..10-1 Ladder  to a 1RM Clean & Jerk

Post Results to Board and divide your 1RM by your body weight for #/# clean & jerk.

Foundational:  Explore movement with coaches help. Hang Power Clean to Push Press

 Challenge
10 Min Alternating shuttle sprints 3x 3rd pole with a partner

6:45PM Open Gym Challenge
40 Min Amrap with partner
1 length Gimme (AHASP -as heavy as safely possible)
1 Length Burpee Broad Jump
Switch so partner does opposite order.

 

Thursday 7/10

WU
Nada

WOD

“Hang On “
Ascending Calorie Row or Ski
The initial minute is an all out 20 second effort to establish your starting Calories.  

On the Odd Minutes you rest.  On the even minutes you have 60 seconds to get 1 more calorie than the previous even minute to move on. If you fail to reach the calories required, your workout is over. This will be mentally tough to “Hang on” as the recovery times decreases. Push yourself to continue despite the discomfort. 

Likely will have to run 2 heats for this one. Any extra time pre or post WOD should be used for recovery or weakness training.

 

Friday 7/11

WU
10 min Med Ball Tosses with partner 1 min @each x 2 with 3 burpees on the min

  • OH
  • WB
  • Granny
  • Right
  • Left

WOD

30 Mins for Quality
3 Sandbag Get-ups per side (or turkish if sandbag is too heavy)
Max Rep Dead Hang Pull-ups or chin-ups
Max Rep Ring Push-ups
400 m Run

Challenge
5x “Bear Track”

Saturday 7/05

Coaches Choice. If the weather is nice maybe a Burnham’s Field trip or Obstacle Course if not.

 

Sunday 7/06

This should be your endurance day (1 of preferably 2 per week)… 60-90 minutes of OTG exercise. Run, Hike, Bike, Swim, Paddle, Row Dories etc.. what you do matters less than just getting out and breathing for an extended period of time.  For extra credit make it an intermittent effort….ie.. sprint the uphills, cruise the flats and walk/coast the downhills in the case of running or biking.

Week of 6/30 – 7/6

28 Jun

Screen Shot 2014-06-07 at 8.15.33 PM
For all the OG’s…..remember that? We packed A LOT into that tiny space.

Monday 6/30

WU

  • 1 mile run (Hill to Flat or 3 Flat)
  • 5 Min Free Stretch or Roll specific to YOU.
  • WOD Explanation

WOD

“Tail Pipe”
Three rounds with Partner
Partner 1: 250m Row
Partner 2: KB Front Rack Hold

10 min Cap
then Starting at 10:00 mins

Modified “Crack Pipe”
Three rounds with Partner
Partner 1: 200M Ski
Partner 2: KB Overhead Hold

10 min Cap *

then starting at 20 mins

“Sewer Pipe”
Three rounds with Partner
Partner 1: 20 burpees
Partner 2: Farmer Hold

10 min Cap

*Work does NOT commence until holder is in position.

ADV Holds:
Rack 53/35#
OH 26/18#
Farmer 72/53#

Challenge:
1 Mile Casual Run Cooldown with partner

 

Tuesday 7/01

WU

  • 8 min SandBag Ground to Overhead” Musical Chairs”
  • Yoga Flow 

WOD

1. Work up to a Heavy Set of 5 Deadlift then 1 x Max Reps @ #

2. Work up to a Heavy set of Push Press then 3 x Max Reps @ #

Rest 2-3 mins between Work Sets.

Remember strength gains come as a product of struggle.
NO Challenge = NO Change.

Challenge
Yoga Flow Recovery

 

Wednesday 7/02

WU

  • 10 Dynamic
  • WOD Explanation

WOD

Choose your own “Nicole” Adventure…..

20 Min Amrap
400 M Run
______ to Failure

  • Thruster @ 1/2 BW
  • DH Pull-up
  • Muscle-up
  • Overhead Squat @ 1/2BW
  • Double KB Clean & Push Press @1/2 BW round up to closest set
  • Push Press @1/2 BW

Foundational: MOD to appropriate % of BW with coaches help

We are adding these Nicole’s as benchmarks at CFCA because they combine pretty much everything we are trying to develop (strength endurance, cardiovascular capacity, mental strength to push to failure and increased strength to weight ratio testing. You will see them frequently and the data you get from them will be very valuable to test against. Round up to closest 5#. DO NOT sacrifice form/quality for reps.

 Challenge
Class Yoga Flow

6:45PM Open Gym Challenge

“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders – 20 min Cap.

1. You must complete each set unbroken before moving onto the next  Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.

2. You will start over on the set you were attempting if you do not get the desired number consecutively.  Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.

3. You must break in between sets. Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.

 

Thursday 7/03

WU
Nada

WOD

10 Minute Capacity Tests with a partner (Alternate Efforts)

  • Reverse SandBag Drag (1/1)
  • Shuttle Runs to 3rd pole inside (3 laps)
  • Plate Burpees (30 Second intervals)
  • Ski Erg (30 Second intervals)

2 mins off between sections

Challenge
Wheel of Pain Spin for 1 final test?

 

Friday 7/04

*Gym Closed for the 4th. Make it an early endurance day before your 4th activities begin.  60-90 minutes of OTG exercise. Run, Hike, Bike, Swim, Paddle, Row Dories etc.. what you do matters less than just getting out and breathing for an extended period of time.  For extra credit make it an intermittent effort….ie.. sprint the uphills, cruise the flats and walk/coast the downhills in the case of running or biking.

 

Saturday 7/05

Coaches Choice

 

Sunday 7/06

This should be your endurance day (1 of preferably 2 per week)… 60-90 minutes of OTG exercise. Run, Hike, Bike, Swim, Paddle, Row Dories etc.. what you do matters less than just getting out and breathing for an extended period of time.  For extra credit make it an intermittent effort….ie.. sprint the uphills, cruise the flats and walk/coast the downhills in the case of running or biking.

Week of 6/23 – 6/29

22 Jun

photo 4
Kara going for broke on a new benchmark we are introducing called “Super Hang On” after the old sega motorcycle video game.  We had a great coaches meeting on Wednesday night and there will be a few changes that will be implemented as a result. First, we are changing up some the benchmarks and challenges at CFCA to ones that are less subjective to movement standards and we feel are a better overall indicator of capacity.  We also are going to put movement standards as a priority above intensity. At times standards get lax when your focus becomes beating the clock.  If you are going to do a  benchmark workout RX, expect the coaches to call you out on Reps that are short of full range of motion or just done carelessly without any regard for points of performance in an effort to move faster. Take the extra nano second to make sure your are moving to the best of your ability.

Monday 6/23

WU
5 min Run/Row Ski or Jumprope

Dynamic Stretch Drills 1 Length SLOW!

  • Inchworm to Up Dog to Inchworm
  • Spiderman (slow bearcrawl w/ Pause)
  • Walking Hamstring/Quad/Sampson Stretch

WOD

1. Work up to a 5 Rep Max Squat (Front or Back) 3 x Max Reps @ #

2. Work up to a 5 Rep Max Pullup then 4 x Max Reps @ #

Rest 2-3 mins between Work Sets

Challenge:
Hell’s Overhead Bells
Tabata KB Push Press 8 x 20 sec work/ 10 sec hold OH
*Must do a minimum of 8 PP per 20 seconds

 

Tuesday 6/24

WU
2 Round Casual Helen
400 m Run
21 KB Swings
12 Pull-ups or ring rows

Power Snatch Prep – 2 Sets of 5 focused reps each with PVC

  • Shrug Hi Pull
  • Scarecrow to Catch Position & Stand (on Cue)
  • Hang Power Snatch
  • Power Snatch from Mid-shin

WOD

5 Min Amrap
5 Power Snatch
5 Lateral Bar Hop Burpees

4 Min Amrap
4 Power Snatch
4 Lateral Bar Hop Burpees

3 Min Amrap
3 Power Snatch
3 Lateral Bar Hop Burpees

2 Min Amrap
2 Power Snatch
2 Lateral Bar Hop Burpees

1 Min Amrap
1 Power Snatch
1 Lateral Bar Hop Burpees

1 Min Rest between each Amrap.

RX @ 1/2 BW

Foundational
Russian Swings & Standard or NPU Burpee

Challenge
Tabata Lockoff Hold (Chin over Bar) & Support Hold on Rings

 

Wednesday 6/25

WU
Nada- causesometimes you don’t get to warm-up…

WOD

4K Row Team of 3 Challenge

  • 1 Rows
  • 1 Rests
  • 1 Paces w/ Reverse Sandbag Drag

5 Mins off then

4K Ski  Team of 3 Challenge

  • 1 Skis
  • 1 Rests
  • 1 Paces w/ Reverse Sandbag Drag

 Challenge
Class Yoga Flow

 

Thursday 6/26

WU
1 min @ Each Station x 3

  • KB Swing
  • Jumrope
  • Inchworm to Cobra and back

Movement Review

WOD

25 Mins For Quality/ Skill Development
10-1 Clean (ascending #)
1 Rope climb

ADV: Straddle Rope climb to 10 ft from a seated position

Challenge
Max Consecutive Double Unders

 

Friday 6/27

WU
Hill or Flat Loop then 10 mins Burpee BBall
1 on 1(coach) all class members  do 3 burpee penalty for no hoop.

Pre WOD Challenge
5 Attempts at Max Broad Jump

WOD

“Kelly”
5 rounds for time of:
400 meter Run
30 Box jump
30 Wall ball

RX = BJ @24in & WB 20# wood target/ 14# navy line.

Foundational
4 Rounds or 25 mins
200m Run
20 Wallballs
200m Run
20 Box Step-ups

*Reminder the Ladies Seine Boats are tonight at Pavilion Beach @5PM.  Go support the CFCA-ers!

 

Saturday 6/28

Coaches Choice…Dip, Dive, Duck & Dodge Perhaps?????

Sunday 6/29

This should be your endurance day (1 of preferably 2 per week)… 60-90 minutes of OTG exercise. Run, Hike, Bike, Swim, Paddle, Row Dories etc.. what you do matters less than just getting out and breathing for an extended period of time.  For extra credit make it an intermittent effort….ie.. sprint the uphills, cruise the flats and walk/coast the downhills in the case of running or biking.

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