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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

Happy New Years Eve CFP!! 10-12 Open Gym only today.

Holiday Party tonight starting at 8pm. Feel free to bring some friends along to celebrate 2014! Dish to share is welcome.

WOD:
1. Come in and work on a strength weakness of choice.
i.e: 5×5 Deadlift

Holiday Week Schedule: December 31st am sessions only. New Years Day closed.

Reminder: December 31st CFP will be hosting our Holiday Party starting at 8pm. More details at the box!

WOD:

1. Teams of 3
AMRAP 25:
3K Row
100 Dumbbell Snatches (60/40)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining
1 athlete works at a time – split up as desired.

 

EXTRAS:
1. Clean and Jerk
A. work up to a single at 95%
B. 2×2 at 85%

 

Holiday Schedule changes: December 31st am sessions only. New Years Day closed.

Reminder: December 31st CFP will be hosting our Holiday Party starting at 8pm. More details at the box!

WOD:

1. Conditioning
21 Power Snatch, 95/65
21 Burpees
21 Pull-Ups
15 OHS, 95/65
15 Burpees
15 Pull-Ups
9 Squat Snatch, 95/65
9 Burpees
9 Pull-Ups

 

COMPETITORS:

1. Squats
4×4 Front Squats

WOD:

1. 21-15-9
Dead Lifts, 275/185
Box Jumps, 30/24

2. Skills
6×2 Pausing “Rock Bottom” Front Squats, 95/65 – hold each rep for :30 seconds

2013 Throwback…

Holiday Schedule changes: Dec 24, Open Gym 12-3pm only. Dec 25th closed. December 31st am sessions only. New Years Day closed. 

Reminder: December 31st CFP will be hosting our Holiday Party starting at 8pm. More details at the box!

WOD:

OPEN GYM TODAY:

OR

“12 Days Of Christmas”

Barbell 95/65

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 SDHP

*Performed as the 12 days of Christmas song…1, 2+1, 3+2+1, 4+3+2+1, 5+4+3+2+1, etc…..*

Holiday Schedule changes: Dec 24 am Open Gym 12-3pm only. Dec 25th closed. December 31st am sessions only. New Years Day closed. 

Reminder: December 31st CFP will be hosting our Holiday Party starting at 8pm. More details at the box!

WOD:

1. Conditioning
“Double Time”
Teams of 2, with a running clock. 1 Athlete works at a time.
AMRAP 2: Squat Cleans (135/95)
AMRAP 2: Push Jerks (135/95)
AMRAP 3: Squat Cleans (135/95)
AMRAP 3: Push Jerks (135/95)
AMRAP 4: Squat Cleans (135/95)
AMRAP 4: Push Jerks (135/95)

 

Holiday Schedule changes: Dec 24 am sessions only. Dec 25th closed. December 31st am sessions only. New Years Day closed. 

Reminder: December 31st CFP will be hosting our Holiday Party starting at 8pm. More details at the box!

WOD:

1. Warm up
1 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20

2. Snatch
10min: Build to 90% 1RM
Then,
EMOMx7: 1 Rep at 90%

3. Squat
3×5 Back Squat

WOD:

1. Pulls
10 min to find a 5RM Weighted Pull up

2. Conditioning
AMRAP 10:
15 Wall Ball, 20/14
12 Box Jump, 24/20
9 CTB PU

 

COMPETITORS: Skills
EMOMx6:

3-position Snatch at 65-70-75-75-70-65%
position 1 – Pockets
position 2 – Above the knee
position 3 – Below the knee
Each minute complete 3 snatches (one from the pockets, one from above and one below the knees)

Reminder December 31st CFP will be hosting our Holiday Party starting at 8pm. More details at the box!

WOD:

1. 21-15-9-15-21
Power Cleans, 135/95
Push ups
40 DU After each round

WOD:

1. Weight Lifting Wednesday
A. Front Squat – Heavy Single
B. OHS – Heavy Single
C. Snatch Balance – Heavy Single
D. Snatch – Heavy Single

Reminder December 31st CFP will be hosting our Holiday Party starting at 8pm. More details at the box!

WOD:

1. Teams of 2 (1 athlete works at a time)
3 rounds:
40 Wall Balls (20/14)
40 Sumo Dead Lift High Pull (75/55)
40 Box Jumps Overs (24/20)
40 Burpees
40 Calorie Row
Rest 1:00 Between Rounds

Reminder December 31st CFP will be hosting our Holiday Party starting at 8pm. More details at the box!

WOD:

1. Clean and Jerk
Work up to a heavy Hang Squat Clean and Jerk single

2. “Open 13.4″
Climbing Ladder for 7 Minutes
3.6.9.12…
Clean and Jerks, 135/95
Toes to Bar

EXTRAS:
3. Front Squat
3×2, across

WOD:

“Deck of Cards”
Number represents repetitions (Face cards = 10, Aces = 20 AB-Mat Situps)
Suit represents the movement.

Hearts = Burpees
Diamonds = WEAKNESS OF CHOICE
Spades = Kettlebell Swings
Clubs = Goblet Squats

Cards are flipped over one at a time.
Everyone completes the repetitions before flipping the next card.

WOD:

1.
AMRAP 20 of:
200 Double unders
100 Air Squats
80 Burpees
60 Wall Balls, 20/14
40 TTB
20 Strict HSPU
10 Muscle ups

COMPETITORS:
1. Squat
A. 3-rep Heavy Front Squat
B. 10-rep Heavy Front Squat

WOD:

1. “Team DT”
Teams of two. One athlete complete a full round before switching.
AMRAP 12 of:
12 Deads, 155/105
9 HPC, 155/105
6 Jerks, 155/105

2. Skills
ARMAP 5:
50 unbroken Double unders

Congratulations to Gena for her 16th place finish in CVCF’s 3rd annual Winter Throwdown!  

WOD:

1. AMRAP 10min:
3.6.9.12…of:
Thruster, 95/65
C2B Pull ups

 

COMPETITORS:
1. Clean Jerk
A. Squat Clean + Front Squat + Push Jerk + Split Jerk at 45%, 50%, 55%, 60%, 65%
B. Clean and Jerk at 70%, 75%, 80%, 85%, 90%, 85%, 80%, 75%

2. Squat
Front Squat, 3×2 across

WOD:

1. Strength
Dead Lift
10-8-6-4-2, climbing – goal is to increase the load on one set from the last time we did this.

2. Pull-ups
100 Rep Benchmark
100 Pull ups for time
OR:
C2B Ladder:
1.2.3.4.5.6.7.8.9.10 Unbroken reps for time (if you are unable to complete the entire ladder unbroken, start back at 1-rep and repeat the ladder as many times as necessary until you have completed 60 reps total).

 

EXTRAS:
1. Conditioning
AMRAP 14:
20 Calorie Row
20 1-arm DB Snatches, 70/50 (alternating, 10/side)

WOD:

1. Strict Press
5×5 As heavy as possible

2. 6 min AMRAP:
Wall Balls (20/14)
EVERY time you drop do 5 Kettlebell Swings (70/53)

WOD:

1. Snatch Complex
Power Snatch + Squat Snatch – work up to a heavy set

2. For Time:
30 Power Snatches at 70% of the Snatch Complex above. Every time you break complete 2 Muscle ups
*Scaling options discussed at the box

 

COMPETITORS
1. Front Squat
Build to a heavy set of 5