Latest news

8/31/15

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1. Conditioning
“Elizabeth”

21-15-9 of:
Squat Cleans, 135/95
Ring Dips

EXTRAS:
1. Snatch
EMOMx12:
Mins 1-3: 1 rep at 75%
Mins 4-6: 1 rep at 80%
Mins 7-9: 1 rep at 85%
Mins 10-12: 1 rep at 80%
2. MU PRACTICE

8/28/15

Linds

Linds

1. E2MOM x 14 min: Clean Jerk, Heavy
200m Run + 2 Power Cleans + 1 Push Jerk, Heavy

2. Front Squat 2, 2, 2, 2, 2
OR
Squat From The Week

8/27/15

1. Conditioning
5 Rounds for time of:
5 Unbroken Strict Press – From The Floor as heavy as possible
20/15 cal Row
25 Abmat Sit ups
Rest 1 min between rounds

2. 5 x 10 Close Grip Bench Press

8/26/15

Heather

Heather

1. Conditioning
AMRAP 10:
50 Double unders
21 Box Jumps, 24/20
15 C2B Pull ups

2. 3-rep heavy Overhead Squat

8/25/15

CrossFit Union Partner Throwdown 2015

CrossFit Union Partner Throwdown 2015

1. Conditioning
“Black and Blue”
5RFT:
10 Power Cleans, 135/95
10 Burpees

2. Strength

4×10 Back Squat, climbing
EXTRAS:
Row Intervals: 1min 100%, 30s Easy x 4.

8/24/15

1. Conditioning
“2015 Games Couplet”
15-10-6 reps for time of:
Thrusters (165/115)
Bar muscle-ups

EXTRAS:
2. Snatch
A. Quickly work up to a heavy single Snatch Balance
B. Quickly work up to a heavy single Squat Snatch
*A note about what “heavy” means… Heavy is not a max. You should not fail a rep on the way up to achieving a “heavy” lift. “Heavy” means you lift as heavy as you can – while still maintaining excellent technique and speed. Save the max efforts for max effort days.

3. 21-18-15-12-9-6-3 unbroken TTB for time – if you are unable to complete a set unbroken, you must rest and repeat that set again.

8/21/15

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1. Conditioning
AMRAP 12:
5 Thrusters, 135/95
10 TTB
15 Box Jump Overs, 24/20

Extras: Skills Conditioning
1-2 rounds of:
20 C2B Pull ups
rest :20 seconds
10 C2B Pull ups
rest :20 seconds
20 Overhead Squats, 115/80
rest :20 seconds
10 Overhead Squats, 115/80
rest 3 minutes between rounds.

8/20/15

1. Make Up a missed workout from the week

2. Mobility weakness of choice:

Choose 2-3 weaknesses:
3 min each mobility drill

8/19/15

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1. Snatch
A. 15 Snatches for time at 75%
B. 10 Snatches for time at 80%
C. 5 Snatches for time at 85%
Rest as needed between sections.

2. Pull-up Conditioning
A. 50 C2B Pull ups in as few sets as possible.
B. 30 Strict Pull ups in as few sets as possible.
C. 15 Muscle ups in as few sets as possible.
Rest as needed between sections.

EXTRA: 5 rounds:
300m row
10m HS Walk

8/18/15

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1. Strength
5×3 Front Squats

2. Conditioning
“Nate”
AMRAP 20:
2 Muscle ups
4 HSPU
8 KBS, 70/53

8/17/15

IMG_7416

1. Conditioning
Teams of 3:
AMRAP 20:
200m Run (together)
40 Squat Cleans* – one athlete works at a time
*Every 40 reps the weights increase: 115/80, 135/95, 155/105, 185/135, then max reps at 205/145
*Run 200m after each weight change

2. Strength
A. 3×3 Dead Lift
B. 4×8 Romanian Dead Lifts

8/14/15

1. Hang Snatch Skills: 10 min work

2. 6-8 Rounds Of:
Cash In:
1 Lap KB Walking Lunges 53/35
2 Laps Sled Push/Pull 90/55
Cash Out:
A. Max Unbroken KB Swings 70/53
B. Max Unbroken Wall-Ball-Shots 20/14
C. Max Unbroken DB Hang Clean + Jerk 50/35
* 1 Lap Consists of gym length and back*
* Choose either A, B, or C for a cash out, alternate each round*
* These should be 100% efforts, rest as needed between rounds*

8/12/15

1. Warm up/Conditioning
EMOM x 8: 10 Burpees 2 Plate
* If you can Maintain 11, 12, or 13 etc…go for it

2. AMRAP EMOM x 15:
Min 1: Box Jumps 24/20
Min 2: HR Push-ups OR BW Bench Press
Min 3: Rest

8/11/15

1. Strength
3×3 OHS

2. Conditioning
1K Row
30 Overhead Squats, 135/95
30 C2B
500m Row
15 OHS
15 C2B

EXTRAS:
1. 3 sets of ME Muscle ups

8/10/15

1. 15 min Cap: Clean and Jerk
Work up to a heavy set of the following complex:
2 High Hang Squat Cleans + 1 Jerk

2. Press
A. 5 sets of 12-15 unbroken Kipping HSPU, rest as little as needed to get the next set, but you must get at least 12 reps.
OR
B. 5 sets of 12-15 DB Strict Press, rest as little as needed to get the next set, but you must get at least 12 reps.

EXTRA:
1. Squat

3×10 Back Squats

8/7/15

1. Strength
4×4 Front Squats
OR
3×3 Back Squats (from Monday)

2. “Isabellawana”
3 RFT:
50 Double Unders
25 TTB
10 Snatch, 135/95

CFP News: Saturday we will be doing the “31 Heroes” workout in honor of the 30 men and one dog that gave their lives for our country on August 6, 2011. Come join us for this hero workout!

8/6/15

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1. Open Gym
*Make up a missed piece from the week*
OR
*Work on 2-3 weakness of choice*
OR
1. Press

A) Build to a heavy set of 3 Push Press
B) Build to a heavy set of 2 Push Jerk
C) Build to a heavy single Split Jerk
D) Build to a heavy set of 3 Strict Press

8/5/15

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1. 4 Rounds Of:
500m Row
400m Run
10 Deadlifts 315/205
Rest 60 sec
*Include rest in total time*

Extra:
3-5 Sets Of:
ME Ring Dips + ME Push-Ups

8/4/15

1. Box Jump
*Build to max height box jump*

2. EMOM x 15min …3 Rounds:
Min 1 – 1 Clean, 70%
Min 2 – 1 Clean, 75%
Min 3 – 1 Clean, 80%
Min 4 – 1 Clean, 85%
Min 5 – 1 Clean, 90%
*Squat Cleans if able

Extra: 3 Sets of:
15 Barbell Rows
15 RDL
15 Strict T2B

8/3/15

1. Strength
3×3 Back Squat

2. 21-15-9:
Back Squat 135/95
Push Press 135/95
CTB Pull-Ups

EXTRA: Gymnastics
4 Sets of ME MU + ME Dips

“When the archer misses the mark, he turns and looks for the fault within himself. Failure to hit the bull’s eye is never the fault of the target. To improve your aim — improve yourself.” – Gilbert Arland

7/31/15

1. Make up something missed from the week

OR

1. 5 Rounds of:
30′ HEAVY OH Walking Lunge
Max Effort T2B
Rest 2 Min

7/30/15

Reminder: We have a slightly different schedule for this week.
 Friday: no evening workouts
Saturday: closed

1. Pull
10-8-6-4-2 Dead Lifts, climbing

2. AMRAP 12:
 Cash In: 800-meter run
25 Hang Power Cleans, 135/95
50 Wall Balls, 20/14
25 C2B

7/29/15

Reminder: We have a slightly different schedule for this week.
Today: no evening workouts
Friday: no evening workouts
Saturday: closed

1. EMOMx10:
3 Front Squats OR 3 Squat Cleans

2. Conditioning
21 Burpee Box Jump Overs
21 KBS, 2-pood/1.5-pood
500m Row
15 Burpee Box Jump Overs
15 KBS, 2-pood/1.5-pood
500m Row
9 Burpee Box Jump Overs
9 KBS, 2-pood/1.5-pood
500m Row

7/28/15

Reminder: We have a slightly different schedule for this week.
Today NO 6:30pm Workout
Wednesday: no evening workouts

Friday: no evening workouts
Saturday: closed

1. Strength
5×5 Bench Press

2. EMOMx20:
Min 1: 15/12 Cal Row
Min 2: Max Thruster 100/70
Min 3: Max DUs
Min 4: 200m Run

7/27/15

Hey crew, we have a slightly different schedule for this week.
Wednesday: no evening workouts
Friday: no evening workouts
Saturday: closed

1. Front Squat
Quickly work up to a heavy single

2. Snatch Grip Push Press
Quickly work up to a heavy single

3. Snatch Grip Push Jerk
Quickly work up to a heavy single

4. Snatch Balance
Quickly work up to a heavy single

5. Snatch
Quickly work up to a heavy single

6. Front Squat
Quickly work up to a heavy single

7. Gymnastics Conditioning
50 Strict TTB for time

7/24/15

1. Strength
Squat lift from from the week
OR
 3-4 sets of: 5 Reps Strict Press + ME Push Jerk 
*Weight should be close to 5RM strict press*

2. “Bad Attitude”
With a 15 minute running clock:
Every 3 minutes complete:
200m Row + AMRAP DB Hang Squat Clean to Overhead at 50/30 in remaining time.
Your score is the total number of DB reps you complete in each of the five 3-minute rounds.

7/23/15

The CrossFit Games started yesterday! Check out live coverage at http://games.crossfit.com/

1. EMOM x 20
ODD: 5-10 reps Weakness 1 of choice
Even: 5-10 reps Weakness 2 of choice
OR
2. Make up something missed from the week.

7/21/15

 

1. Skill Work
Bar Muscle ups

2. Conditioning
5 Rounds: Teams of 2 option:
15 CTB
25 Cal Row
50 DU
Rest 1:00 between rounds
*In Teams each partner does 5 rounds, rest while partner works*

EXTRAS:
1. Strength

Squat From Monday OR 3×15 Strict DB Press 

 

7/20/15

1. “Hang Squat Snatch Biathlon”
400m Run
21 Hang Squat Snatches (115/80)
400m Run
15 Hang Squat Snatches (115/80)
400m Run
9 Hang Squat Snatches (115/80)
*200m Run Penalty if bar drops

EXTRAS:
1. Strength
3×5 Front Squats
OR
1. Snatch
3X3 at 80%
2×2 at 85%
1×1 at 90%
2×2 at 85%
3×3 at 80%

7/17/15

1. Pulls
3×3 Deads, Across
3×2 Snatch Grip Deadlift @ Snatch PR#

2. HSPU Strength/Skill
A. 3×3 Strict Deficit HSPU
B. 3×6 Kipping Deficit HSPU
C. 3×9 Strict HSPU
D. 3×12 Kipping HSPU
*Adjust deficit for strength level
*Sub Strict Press/Push Press if needed

7/16/15

9226

1. Teams of 2:
AMRAP 10:
20m Double KB Walking Lunge 70/53
AMRAP Burpees
*Score is total Burpees, alternate after lunges.

Extras:
1. Make up a missed workout from the week

2. Back Squat 3×3

7/15/15

1. Conditioning
3 Rounds:
1 min Max Cal Row
1 min Max Box Jumps, 24/20
1 min Max Power Snatch, 115/80
1 min Rest

2. Snatch 1-1-1-1-1-1
*Climbing

7/14/2015

1. Sprint 3 For Time:
50 Squats
400m Run
30 Push-Ups
20 Pull-ups
10 Muscle-Ups
*Rest Exactly 3min Between Rounds
*Record Total Time

7/13/15

1. Clean and Jerk
EMOMx15: 1 Squat Clean and Jerk, climb 5-10# every minute. Every 5th minute back off the weight and climb again.

2. Back Squat
3×6 reps, Across

7/10/15

Kohl

In memory of past CFP member and friend, U.S. Army Staff Sgt. James Kohl, 35, of Plattsburgh, NY.

Kohl
20min AMRAP:
35 Power Snatch 75/55
35 Double Unders
35 Cal Row
35 Thrusters 75/55

7/9/15

1. 15min AMRAP:
1 Lap Walking Lunges
15 HR Push-ups
15/12 Cal Row

OR

1. Make up a missed WOD from the week.

7/8/15

Demo Work

1. Strength
A. Build, 6-5-4-3 Front Squat
B. Build, 6-5-4-3 Push Press
C. Build, 1-1-1-1 Thruster (Bar from the floor)

EXTRAS:
2. Make up something from the week

7/7/15

1. Strength Conditioning
EMOMx12
Odd: 5 Heavy Cleans, you choose the weight
Even: 200m Run

2. Conditioning:
5 RFT
12 C2B Pull-Ups
12 Burpees