Archive for October, 2015

Saturday 20151031 Community WOD

Posted: October 31, 2015 by eweirick in Uncategorized
Happy Halloween everyone!

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S/S/S:

Prep for WOD

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WOD:

“Pumpkin Pass” *

Teams Of Two

Cash In: 200m Run w/med ball (both partners must be in contact w/med ball)

4 RFT- Partner WOD

12 Squats & Pass w/ med ball over power rack (6 squats each)

10 Overhead Squat & Pass w/ ball over rack (5 each)

8 Over-the-Shoulder w/ ball (4 each)

Cash Out: 200m Run w/med ball (both partners must be in contact w/med ball)

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Scaling Options:

Medicine ball weight as needed.

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Xtra:

Get home to hand out some goodies to all the ghosts and ghouls.

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Friday 20151030 Open Workout

Posted: October 30, 2015 by eweirick in Uncategorized

S/S/S:

Prep for WOD

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WOD:

“Elizabeth”

21-15-9

Clean (135/95)

Ring Dips

Compare to 20120926

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Scaling Options:

Cleans – as needed

Ring Dips – stationary dips/box dips

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Xtra:

C2B Pull Up Ladder:

1,2,3,4,5,6,7,8,9,10 Unbroken reps, not for time.

(Rest as needed between sets)

Hand care

Thursday 20151029 Open Workout

Posted: October 29, 2015 by eweirick in Uncategorized

S/S/S:

Turkish Get-ups

Video courtesy of CrossFit HQ.

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WOD:

16 Min E2MOM

4 Alternating KB Turkish Get-ups (1.5/1 pd)

8 Box Jumps (24/20)

16 Goblet Squats (1.5/1 pd)

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Scaling Options:

KB for TGU – 1/.5

BJ – 20/16

Gblt Sq – 1/.5

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Xtra:

Yoke Walk – go end to end of matted area. Rest as needed.

(Try increasing weight each pass. Spend 15 min working.)

Couch stretch – 5 min per leg

Wednesday 20151028 Open Workout

Posted: October 28, 2015 by eweirick in Uncategorized
Don’t forget to invite your friends to our community WOD on Saturday. All individuals with access to the field house (and within the field house age requirements). All movements will be instructed before the WOD, are non-technical for all fitness levels, and still scalable if necessary.

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S/S/S:

Power Clean

3 x 5

Add 5 lbs from 10/12/15

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WOD:

7 RFT

12 KB Swings (1.5/1 pood)

9 Hang Power Cleans (115/75)

6 Sumo Deadlift High Pulls (115/75)

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Scaling Options:

KB – 1/.5

HPC – as needed

SDHP – as needed

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Xtra:

15-12-9 Burpee Facing Box Jump Overs, 24/20

150m Row after every round

Tuesday 20151027 Open Workout

Posted: October 27, 2015 by eweirick in Uncategorized

S/S/S:

Strict Press

5,5,5+

Add weight from 9/29/15

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WOD:

4 RFT

400m Run

8 Clusters (165/115)

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Scaling Options:

Run – 500m row

Clusters – as needed

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Xtra:

Lacrosse mash on shoulder – 5 min per side

Heel cord mash – 5 min per leg

Monday 20151026 Open Workout

Posted: October 26, 2015 by eweirick in Uncategorized
Congratulations to new CF TOTF coach Chris Daniels. He finished his Level 1 Trainer Course and will soon be coaching classes. CAN!!!

chris_daniels

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S/S/S:

Prep for WOD.

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WOD:

Partner WOD

Row 5K

One partner rows, other partner holds

KB in One hand OH (35/20).

(Rowing stops if KB drops to shoulder or lower.

Split as needed.)

Video courtesy of CrossFit HQ.

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Scaling Options:

KB – 25/15

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Xtra:

Dead Lift 10-8-6-4-2, Climbing

(rest as needed between sets. Goal is to increase weight ea set)

GHD Back Ext – 3 x 12

Video courtesy of Rogue Fitness.

Friday 20151023 Open Workout

Posted: October 22, 2015 by eweirick in Uncategorized
Don’t forget to invite your friends to our community WOD on Saturday. All individuals with access to the field house (and within the field house age requirements). All movements will be instructed before the WOD, are non-technical for all fitness levels, and still scalable if necessary.

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S/S/S:

Triple Unders

DONE AFTER WOD

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WOD:

13 min AMRAP:

15 WB(20/14)

30 DU

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Scaling Options:

WB – 14/12

DU – 2:1 SU ratio w/10 min DU practice after WOD

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Xtra:

Weighted strict pull ups 4 x 5 (Increase weight per set)

Heel cord mash

Video courtesy of 77 Fitness and Performance.