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Feb 26th, 2015

Calm Before The Storm

Calm Before The Storm

1. “Goat Day”
30 Min on The 2 Min
2 min: Goat 1
2 min: Goat 2
*Goat day is a day you get to work
on your weaknesses. You will spend
time with your coach during the warm-up
coming up with two skills/movements you
want and need to work on.

CFP NEWS:
*Open Announcement Live Tonight at 8PM games.crossfit.com
*The Open will take place Friday and Saturday at the box. If possible use Friday as a prep day/night with Saturday being the real deal. Athlete briefing and heat sign up start at 4:30pm Friday and 9:30am Saturday.

Feb 25th, 2015

IMG_4274

1. On the Minute for 7 Minutes
Try increasing Weight Each Minute
Round 1 Power Snatch
Round 2 Power Clean
Round 3 Thrusters
Minute 1: 7 Reps
Minute 2: 6 Reps
Minute 3: 5 Reps
Minute 4: 4 Reps
Minute 5: 3 Reps
Minute 6: 2 Reps
Minute 7: 1 Rep
-3 Minute Rest Between Rounds-

Or make up a missed workout from Monday/Tuesday

CFP News: *Sign up for the Open already!  games.crossfit.com 

*The Open will take place Friday and Saturday at the box. If possible use Friday as a prep day/night with Saturday being the real deal. Athlete briefing and heat assignments start at 9:30am Saturday and first heat at 10am.

Feb 24th, 2015

CFP is open tonight, temporary water is on! Come in and workout!

1. Conditioning
AMRAP 12 of:
30 Calorie Row
15 OHS 115/80
 
2. Skills
EMOMx10
Hang Power Snatch + OHS + Full Snatch – you choose the weight.

 

Feb 23rd, 2015

IMG_4280

1. “Team Open Test”
AMRAP 20: Teams of 2
100 Wallballs (20/14)
100 Double Unders
80 Box Jumps (24/20)
80 Toes to Bar
60 Chest to Bar
60 Burpees
40 Cleans (145/100)
40 Jerks (145/100)
20 Snatches (145/100)
20 Muscle Ups
*Split reps as needed

CFP News: *Sign up for the Open already  at  games.crossfit.com 

*Open workouts are scheduled to take place Saturday. Friday will be available to those who can not make Saturday. Athlete briefing and heat assignments start at 9:30am.

Feb 20th, 2015

1. Conditioning
15-12-9:
Thruster (115/80)
CTB PU
Immediately into…
15-12-9:
Burpee BJ (24/20)
Squat Clean (115/80)

Extras For Fun:
2. Clean and Jerk
EMOMx12:
2 Clean and Jerks – start with 75# under your 1RM and add 5-10# every minute

Feb 19th, 2015

1. “Bawitdaba”
AMRAP 15
1 Rope Climb
4 Strict Handstand Push-ups
8 Kettlebell Swings (70/53)

CFP News:
*The Open is one week out, sign up!

*Spring gear order coming soon.

Feb 18th, 2014

Weightlifting Wednesday

1. Clean
7×1 Clean at 90%

2. Squat
5RM Back Squat, Climbing

3. 4 Sets of:
 ME Ring Dips + ME HR Push-ups

Feb 17th, 2015

1. Once Through Solo OR AMRAP 20min in Teams of 2:
75 Wallballs (20/14)
60 Box Jumps (24/20)
45 Chest to Bar Pull-Ups
30 Power Cleans (135/95)
15 Muscle Ups
*Split Reps as Needed

2. Skills
50 T2B
300 DU’s

 

Feb 16th, 2015

Rest day for Linds

Rest day for Linds

1. Conditioning
4 RFT:
10 OHS, 135/95
50 Double Unders
10 Deads, 225/155
50 Double unders

EXTRAS:
1. Snatch
3×3 at 60%
3×2 at 70%
2×1 at 75%
2×1 at 80%
3×1 at 85%
2×1 at 90%

CFP News:
*New $20 introductory membership, pass it on!
*Spring gear order coming soon.

Feb 13th, 2015

Schedule update: Regular 10am workout today.

1. Conditioning
2 RFT:
25 Box Jumps, 24/20″
20 C2B
15 Strict HSPU
10 Squat Snatch, 135/95

 

Extras:
1. Clean & Jerk
Build to a heavy Clean and Jerk single

2. Skills
EMOMx10
odd: 10 OHSwith 2-second pause at the bottom – you choose the weight.
Even: 50 Double unders

 

Feb 12, 2015

1. 5 Rounds of:
3min AMRAP:
20 Cal Row
Max distance hang KB walking lunge (70/53)
* Rest 2~3 min between rounds, Score is lunge distance.

Feb 11th, 2015

1. Squat
A. 10RM Back Squat
B. 3RM Front Squat

3. Strength
A. 4×4 Bench Press, across
B. 3×3 Snatch Grip Stiff Leg Dead Lift, climbing

Feb 10th, 2015

 

1. Conditioning
5 RFT:
12 Thrusters, 95/65
12 TTB

 

Extras: 2. Skills
EMOMx20
Odd: 3 Muscle ups or 6 strict Pullups
Even: 6 Strict HSPU

 

Feb 9th, 2015

Monday and Friday 10am workout moved to 9am. Wednesday normal schedule.

What is the CrossFit Open?

The CrossFit Open is biggest and second most awesome competition in the world.  It’s the beginning of the CrossFit Games Qualifier, and the best part is, everyone does it.  Yes, everyone.  Long before the CF Games air on ESPN, it all starts with qualifying for Regionals via The Open.  The best part is, none of us are going to be on ESPN this year competing at the Games, so there is no pressure.  We do it for experience, we do it to challenge ourselves, and most importantly, we do it for fun.

Starting February 26th, every week for five weeks a new workout with be announced. We will be scheduling one day a week to do these workouts at the gym. We will bring the competition atmosphere of the CrossFit games right here to CFP as our member athletes throw down for each workout. 

This year there will be a scaled division and an open division for each workout. More info can be found at the games site.

So, what’s your excuse? Register for the open at games.crossfit.com

1. Conditioning
AMRAP 15:
1 Clean and Jerk, 155/105
1 Round of “Cindy”
2 Clean and Jerks, 155/105
1 Round of “Cindy”
3 Clean and Jerks, 155/105
1 Round of “Cindy”
…continue to add 1 CJ after every round of “Cindy”

 

Feb 6th, 2015

1. Conditioning
3 RFT:
30 Cal Row
15 Deads, 225/155
30 Wall Balls, 20/14

2. Skills
5xMax unbroken Stict HSPU – 1 minute rest between sets

Feb 4th, 2015

1. “Macho Man”
Every Minute On The Minute for as Long as Possible:
3 Power Cleans
3 Front Squats
3 Jerks
(185, 135#)

*If you complete 10 rounds, add one rep to each movement
for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.
Minute 12 would be 5 of each, and minute 13 would be 6 of each.

Feb 3rd, 2015

1. Conditioning
3 RFT:
20 C2B or 7 Muscle-Ups
20 Bench Press, 135/95

 

2. Conditioning
3 RFT:
30 Wall Balls, 20/14
30 Box Jumps, 24/20

 

 

Feb 2nd, 2015

Reminder, registration for the 2015 Open sectionals is open!

1. Conditioning (WOD from Chris Spealler)
100 Thrusters, 75/55
1000m Row

Extras:

2. Snatch 
A. 5×2 Snatch Grip Push Press from behind the neck.

B. 5×1 High Hang Power Snatch
C. 3×2 Overhad Squat
D. Front Squat 2×10

Reminder, Friday 5-7 pm Row clinic and workout. Everyone welcome.This will be the only workout for the night.

1. “Pops”
15 min AMRAP:
15 Toes To Bar
20 HR Push-Ups
25 Kettlebell Swings (53/35)

2. Press

DB Strict Press 5 x 8

Reminder, Friday 5-7 pm Row clinic and workout. Everyone welcome.This will be the only workout for the night.

Reminder, Friday 5-7 pm Row clinic and workout. Everyone welcome.This will be the only workout for the night.

1. Strength
EMOMx12:
Odd: 5 Power Cleans – you choose the weight
Even: 5 Front Squats From a Rack – you choose the weight

Extras: For Fun:
“Life”
Teams of 2
Partner 1 Completes 20 Strict Handstand Push Ups while
Partner 2 Completes 2 Legless Rope Climbs and Switch Stations
Then
20 Partner Burpee Wallballs
Then
40 Hang Squat Clean (135/95)
Then
40 Front Rack Lunge Steps (135/95)

1. “Lucky Charms”
Teams of 2:
40 Burpee Box Jump (20”)
30 Snatches (155/105)
40 Burpee Box Jump (20”)
30 Clean and Jerks (155/105)
40 Burpee Box Jump (20”)
30 Thrusters (155/105)
*Share reps as needed

 

Schedule change for today: 9am session instead of 10am. Pass the schedule change on!

Schedule change for today: 9am session instead of 10am. Pass the schedule change on!

1. Snatch
3×1 Squat Snatch, across at 90%

2. Strength
Build to a heavy 6rep Front Squat

3. Gymnastics
3 sets of muscle ups, across at 70% of best max set – rest as needed between sets.

Check out the ECC Championships live stream this weekend. Over 60 games athletes competing!

http://ecchampionship.com/wods-2/

1. Conditioning
5 Rounds of for max reps of:
1 min of Strict Pull ups
1 min of DB Hang Squat Clean Thrusters, 50/35
1 min of Row for Calories
1 min of Bench Press, 135/95
1 min of Rest

EXTRAS:
2. Skills AMRAP 6: accumulate :10 in a freestanding HS Hold accumulate :20 in a HS Hold against Wall

1. “Death by 10 Meters”
Minute 1 – Run 10 Meters
Minute 2 – Run 20 Meters
Minute 3 – Run 30 Meters
Continue pattern as far as possible.
This will be done inside the gym. 

2. Make up a missed WOD from the week in remaining time

1. Strength
Work up to a heavy 2 Rep Deadlift

2. Conditioning
EMOMx8
Odd: 7 Deads at 65%
Even: 60 Double unders

EXTRAS:
1. Without stopping:
Row 700 hard, 300 easy
Row 400 hard, 100 easy
Row 700 hard, 300 easy
Row 400 hard, 100 easy

1. “Captain Crunch”
Teams of 2, AMRAP 20min:
30 Lateral Barbell Burpees
30 Chest to Bar Pull-Ups
30 Power Cleans

Power Clean weight increases each round.
Round 1 – 135/95
Round 2 – 155/105
Round 3 – 185/135
Round 4 – 205/145
Round 5 – AMRAP at 225/155

EXTRAS:
2. 20-Rep Benchmark
20 Muscle ups for time

1. Conditioning
21 – 15 – 9:
Thruster (95/65)
Front Squat (95/65)
Wall Ball (20/14)

EXTRAS:
2. Barbell Conditioning
AMRAP 3:
9 Power Snatches, 135/95
15 Power Cleans, 135/95
21 Jerks, 135/95
Max Reps of OHS, 135/95
*Score is number of OHS

3. Strength 2×10 Back Squat

WOD:

1. “Goat Day”
On the Minute x 20:
Odd Minutes – Goat #1
Even Minutes – Goat #2

“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats, Pull-Ups.

 

1. Conditioning
4 Rounds of:
500m Row
20 C2B Pull-ups
*Rest ~3min between sets.
*Maintain or increase your 2k pace from last week across all sets.

EXTRAS:
1. Make up a missed Squat cycle

2. Snatch Technique A. 5x”Second Pull Drill” – stay under 65% Slowly pull the bar from the knees (shoulders over the bar) to the pockets (torso vertical), return to the above the knee position and complete a power snatch B. 5×2 single Power Snatches, climbing – but keep it moderate, not heavy.

Linds

Linds

WOD:

1. Conditioning
“Team Power Drill”
Teams of two, 5 Rounds each of:
5 HSPU
10 Power Clean, 135/95
15 Burpees
20 KBS, 1.5-pood/1-pood
25 Wall Balls, 20,14
one athlete completes a full round while the other rests, then switch

The open season is upon us!  Check out details at the GAMES SITE

WOD:

1. Conditioning
“The Admiral”
3 Rounds for time of:
20 Burpee Pull ups – bar should be about 6″ above max reach
20 Front Squats, 155/105
20 Box Jumps, 24/20″

EXTRAS:
2. Snatch 5×1 Snatch From low hang

3. Squat 3×5 Front Squat, across

IMG_3441

WOD:

1. “Golden Grahams”
AMRAP 12:
15 Snatches (75/55), 15 Box Jumps (24/20)
15 Snatches (95/65), 15 Box Jumps (24/20)
15 Snatches (115/80), 15 Box Jumps (24/20)
15 Snatches (135/95), 15 Box Jumps (24/20)
AMRAP Snatches (155/105) in Time Remaining

 

COMPETITORS
2. Squat
EMOMx10:  3 Back Squat, across

 OR

2. Skills
Wall Balls
24-21-18-15-12-9-6-3 unbroken reps for time at 30/20

WOD:

1. Deadlift
Build to a Heavy 3rep

2. EMOM x 12 min
Odd: 3 Deadlifts
Even: Weakness of choice, 5-10 reps
*i.e Any pull-up variation, muscle-ups, ring work, GHD’s, any squat variation

FAST 2K from KSC!!

FAST 2K from KSC!!

WOD:

1. “The Ghost”
6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest
Record Totals for Each Individual Movement.

COMPETITORS:
2. Clean Jerk Technique
EMOMx9: 2 Squat Clean and Jerk at 85%

3. Squat
3×3 Front Squat, across

WOD:

1. Conditioning
2,000m Row for time

COMPETITORS:
2. Snatch
EMOMx8: 1 Snatch at 65%, 70%, 75%, 80%, 85%, 75%, 80%, 85%,

3. Squat
2×3 Front Squats

Happy New Year CFP!

WOD:

1. For Time:
10 Legless Rope Climbs
Or
Weighted Pull-Up
Build to a Heavy Set of 5

2. Deadlift
Build to a Heavy Set of 5

3. On the Minute x 12min
Odd Minutes – 5 Deadlift (315/205) + 40 Double-Unders
Even Minutes – Max Reps Strict Pull-Ups