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Wednesday

27 Jan

Screen Shot 2015-01-27 at 6.26.12 PM
Brennan on Fridays WOD.

*We are cancelling all the morning classes Wednesday due to the storm.  If you can make it in the afternoon…the more the merrier. 

WU
5 Min Run, Row, Ski or DU Practice
10 Min Med Ball Toss (1 Min Each x 2)
1/2 Length Inchworm>Up Dog > Down Dog
1/2 Length Sampson/Spiderman

WOD
Teams of 2 “Partner Cindy -ish” 1 Works/ 1 Paces

5 DH Pull-ups
10 Push-ups
15 Air Squats

RX=20 Rounds or 25 Mins
Foundtional = Amrap 25

Pacer 

  • 300m Row
  • 300m Ski
  • 3 Lap Gimme
  • 30 NPU Burpees or 90 Double Unders

Alternate pacing element every 5 mins until the work is completed

Challenge
30/30 x 8 min Leg Throwdowns

Tuesday

26 Jan

Screen Shot 2015-01-26 at 12.07.31 PM
We are going to go ahead and cancel all classes for tomorrow (Tuesday).
We will Post an update on Tuesday to whether Wednesday AM classes are running on schedule.

Here’s your home Workout…if shoveling isn’t enough.

Get as far as possible in 30 Minutes

1-2-3-4-5-6-7-8-9-10-11-etc

  • Air squats (or Goblet if you have a KB)
  • Push-ups
  • 30 Second Plank Hold (between rounds)

then Coach Jon’s super stretch (2 mins on each)

Standard Forward Fold
Straddle Forward Fold
Pigeon Right
Pigeon Left
Calf Right
Calf Left
Achillies Right
Achilles Left
Couch Stretch Right
Couch Stretch Left
Sampson Right
Sampson Left

Need more ideas?

http://crossfitcapeann.com/2010/08/20/109/

 

Monday

25 Jan

Screen Shot 2015-01-25 at 6.21.46 PM
Sylvie getting air time above the boys. We had a awesome time and good turnout at Skyzone for dodgeball. There will likely be another trip before winters over. * Just FYI Tuesday looks dubious weather wise as a “historic” blizzard is forecast to start Monday night. We will post Monday evening if there are class cancellations Tuesday.

WU
5 Min Run, Row, Ski or DU Practice
10 Min Med Ball Toss (1 Min Each x 2)
1/2 Length Inchworm>Up Dog > Down Dog
1/2 Length Sampson/Spiderman

WOD

Strict Press: Ascend to a 3RM for the day.
Rest 2-3 mins between “Hard/Heavy” sets ….15 Min Cap

KB Alternative: 5x Max Reps Double KB See Saw Press
2 Mins rest between sets

then

12x 30 work/60 rest –  Sprint Mash-up

  • Shuttle Sprint
  • Row
  • Ski

*alternate between the 3 exercises so by the end you have done 4 intervals of each

Cooldown
1 x Flat Loop after last interval

1 Length Inchworm>Up Dog > Down Dog
1 Length Sampson/Spiderman

 

Friday

22 Jan

Screen Shot 2015-01-22 at 9.09.50 PM

WU
5 Min Run, Row, Ski or DU Practice
10 Min Med Ball Toss (1 Min Each x 2)
1/2 Length Inchworm>Up Dog > Down Dog
1/2 Length Sampson/Spiderman

WOD

Front Squat: Ascend to a 3RM for the day.
Rest 2-3 mins between “Hard/Heavy” sets ….15 Min Cap

KB Alternative: 5x Max Reps Double KB Front Squat or Heavy Goblet Squat
2 Mins rest between sets

then

Complete as many rounds as possible in 15 minutes of
15 Cal Row or Ski
10 Box Jumps
5 Push Press

RX: 30/24in Box PJ@ 135/95#
Foundation: Mod Elements with Coaches help

Cooldown
Flat Loop then Couch Stretch 2 mins per side

Thursday

21 Jan

 

Screen Shot 2015-01-21 at 2.35.12 PM
The noon crew in the middle of burning off beers

WU
5 Min Run, Row, Ski or DU Practice
10 Min Med Ball Toss (1 Min Each x 2)
1/2 Length Inchworm>Up Dog > Down Dog
1/2 Length Sampson/Spiderman

WOD

Amrap 25  KB Mash-up w a Partner

400 M run: pacer
Max KB Single Arm Swings (ADV KB Snatch)
Max KB Head Cutters (ADV Single arm Swing Clean Thruster)

Alternate between the 2 KB exercises every round. Pick a Kettlebell that will be challenging for you for the long haul. Switch sides as needed.

Cooldown
Full Length Inchworm>Up Dog > Down Dog

Full Length Twisting Sampson/Spiderman

Wednesday

20 Jan

Screen Shot 2015-01-20 at 4.07.13 PM
Don’t neglect the single side stuff. 

WU
10 Min Med Ball Toss (1 Min Each x 2)
1/2 Length Inchworm>Up Dog > Down Dog
1/2 Length Sampson/Spiderman

WOD
1o Min Ladder 1-?
Sandbag Zercher Squat (AHASP)
Muscle-up (bar or rings)

MOD: MU to Weighted Pull-up & Ring Dip or a banded variation that is currently HARD for you.
Foundation: Sandbag or Goblet Squat/Hard Ring Rows and Push-ups

then
10 Rounds
30 Seconds of Max Effort Shuttle Sprints to the third pole
60 Seconds off

Challenge
10 Min Sandbag Drags With a Partner Alternate every Lap

Tuesday

19 Jan

Screen Shot 2015-01-19 at 7.56.55 PM

WU
5 Min Row, Ski, Jump Rope or 2 Flat Loops
5 Min Med Ball Toss (1 Min Each)
1/2 Length Inchworm>Up Dog > Down Dog
1/2 Length Sampson/Spiderman

WOD
40 mins as a team of 3 (1 pacer, 1 worker, 1 rester) you must work off the caloric content of a six pack of Bud Light (660 cals). 330 of those calories need to be done on the rower and the remaining 330 need to be done on the ski. You will alternate each machines each beer or in this case every 110 Calories. The pacer for the Row intervals is 2 laps of OH/Farmer Carry (one hand is overhead with a lighter KB, the other is at your side with a heavier KB) for the Ski intervals 2 laps Rack/Farmer (one kb in  rack, the other is at your side)  Switch sides as needed to complete the 2 laps. Oh and each team will have a sandbag that cannot hit the floor till the workout is complete.

Cooldown
Stretch

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