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1. 20 min Strength
Work up to a heavy single Front Squat
Work up to a heavy single Jerk
 
2.Conditioning
“J”
200 DU Buy-In
4 Rds:
5 Ring MU
10 Front Squats (155/105)
15 HSPU
20 Burpees

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512# unofficial

“Weightlifting”
Overhead Squat 1-1-1
Snatch Balance 1-1-1
Hang Squat Snatch 1-1-1
Bench Press 4 x 8
*Following warm up, Spend 10min at each movement

Extras:
1. 15 min Squat

*Build to a Heavy Back Squat

WOD:
2. Conditioning
15 min AMRAP:
200m Run (35/25 plate overhead)
1 Lap Bear Crawl
12 Deadlift, 275/185

2011 Throwback demo from Ben Smith

1. Conditioning
“Nasty Girls”
3 RFT:
50 Air Squats
7 Muscle ups
10 HPC, 135/95

EXTRAS:

1. Strength
EMOMx10:
2 Squat Snatches, you choose the weight

1. AMRAP 25 min
Teams Of Two:
10 Bench Press (you choose weight)
15 Box Jumps (30/20)
20 DB Snatch (60/40)
*one athlete works while the other rests

 
2. Strength
Back Squat 10 x 8 x 6 x 4 x 2

 

 

April 8th, 2015

1. 5 Rounds Of:
30s Strict Pull-ups
30s C2B Pull-ups (kipping allowed)
30s HR Push-Ups
30s HR Burpees
1 min T2B
1 min Rest
* Score is Total Reps

2. Skils
5 min to establish best unbroken set of DU’s

April 7th, 2015

1. 3-5 Rounds Individual For Time:
2 Gym lengths walking lunge (50/30 DBs)
4 Gym Lengths Dog Sled
6 Back Squats (you choose weight)
15 Cal Row

 

 

April 3rd, 2015

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1. Conditioning
21-15-9
Wall Balls, 20/14
KBS, 2-pood/1.5-pood
400m Run after each round

EXTRAS:
1. Snatch Complex
7 sets of: Power Snatch + Hang Squat Snatch + Squat Snatch

2. Strength
7×2 Overhead Pause Squats, Pause for 5 Seconds at the bottom of each rep.

April 2nd, 2015

1. “I GET AROUND”
Teams of 2
AMRAP 15:
1 Calorie Row, 1 Burpee over the Rower
2 Calorie Row, 2 Burpees over the Rower
3 Calorie Row, 3 Burpees over the Rower
*Each partner completes 1 and 1, then 2 and 2…..

OR

2. Make up a missed workout from the week

April 1st, 2015

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1. For Time:
27 Cal Row
27 Thrusters
21 Cal Row
21 Thrusters
15 April Fools…

WOD:
1. Barbell Conditioning
“Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

1. 5 Rounds for Time
6 Deadlifts (275/185)
9 Box Jumps (30/24)
12 Toe To Bar

2. Spend 20 min on a gymnastic weakness of choice.

1. Prep for: Workout 15.5

OR

1. Workout 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

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1. Make up a missed WOD from the week
OR
1. 5 Rounds individually for time:
20 Split Lunges
20 Jump Squats
20 x 20m Shuttle
20 KB Swings 70/53
*Rest as needed between rounds

Prep for Open 15.4
OR
1. Open 15.4
8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb. F 125 lb. *Scaling Options and Full workout descriptions found at http://games.crossfit.com/

1. Make up a missed WOD from the week

OR

2. “Goat Day”
On the Minute for 20 Minutes
Odd: Goat 1
Even: Goat 2

CFP News:
Open announcement 15.4 tonight 8pm.

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1. Strength
5×3 Front Squat, climbing

2. Conditioning
EMOMx12
Odd: 7 Push Press + 7 Thrusters,
Even: 10m Shuttle Runs (5 Floor mat lengths)
*Every 10m counts as a rep. Two hand touch over the turn around line.

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1. Snatch
20 min Build to a heavy 1rep Snatch

2.  Conditioning:
A. AMRAP 7:
7 Deadlifts 225/155
7 KB Thrusters, 53/35 – hands must be below chin when squatting

Rest 3:00

B. AMRAP 3:
HR Burpees

1. Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet *Scaling options discussed at the box.

1. Prep for Open 15.3

OR

1. With a Running Clock
40′ OH Walking Lunge for Max Weight
@ 20min mark:
4 RFT:
30 Goblet Squats
20 HR Push-Ups

 

 

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1. “Midnight Train”
On The Minute x 14 Minutes
 Odd: 5 Power Cleans (135/95) + Max DU’s
Even: 5 Thrusters (135/95) + Max DU’s
*Score is Total DU’s

2. Same as Last week Skills
“Death by Muscle up” or Progressions
Every minute, on the minute, complete an ascending ladder of Muscle ups. 1 rep the first minute, 2 the second and so on…

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1. Push
5 x Max Effort Strict HSPU + Max Effort Kipping HSPU
*Rest no more than 2 min between*

2. Teams of 2:
2 Rounds of:
4 Minutes: Row for Calories
3 Minutes: Box Jump Overs (24/20 inches)
2 Minutes: KB Swings (70/53)
1 Minute: Rest

 

March 9th, 2015

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1. Deadlift + DU’s
5×3 @ 90%
*Practice 1 min Max effort DU’s immediately after each set

2. AMRAP 15
9 HR Burpees
15 Deadlifts (185/125)
21 Wall-Ball-Shots

OR

15.2 if you still need to

1. Prep For: “Open 15.2″
OR
“Open 15.2″
For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
*Continue this pattern as long as possible

Full workout description and scaled changes found at http://games.crossfit.com/workouts/the-open

CFP News:
Regular schedule for the Open tonight and tomorrow all day, heat assignments set in the order you sign up.
Bring some friends and family by to cheer on the Open!

 

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1. Row
4 min max meters
4 min rest
3 min max meters
3 min rest
2 min max meters
2min rest
1 min max meters
1 min rest

2. 15 min work on weakness of choice you think is coming in the open…

CFP News:
*Open workouts will run again Friday night and Saturday morning during regular schedule.
*Heat sign up sheets will be at the box for either day.
*Bring some friends and family along to check out the Open workout 15.2

March 4th, 2015

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1. 4 RFT:
12 Jerks, 135/95
12 Box Jumps, 24/20
12 Cleans, 135/95
12 C2B Pull ups

2. Squat
Build to a Heavy 3 Rep Front Squat

3. EXTRAS: Press Strict
 3 x 5 Weakness press of choice 
*i.e:  Strict deficit HSPU, Strict Press, Bench Press, Push-ups…

March 3rd, 2015

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1. Skill
“Death by Muscle up”
Every minute, on the minute, complete an ascending ladder of Muscle ups. 1 rep the first minute, 2 the second and so on…

2. Conditioning
AMRAP 8:
15 Cal Row
15 Wall Balls, 20/14

3. Sprint
3 RFT:
10 Deadllifts, 275/185
10 Bar Facing Burpees

Feb 2nd, 2015

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1. Squat
Build to a Heavy set of 5 Back Squats

2. Conditioning
AMRAP 12 of:
30 DU
15 KBS (70/53)
15 OHS  (95/65)

Or

15.1 if you still need to.

CFP NEWS:
Monday is another chance for you
to get in 15.1 before scores must be
submitted
*Reminder”
YOU must enter your score on the games site
and CFP will validate it.

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

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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

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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.