WOD
1/7/14
Main – CrossFit
Metcon
1: Metcon (AMRAP – Rounds and Reps)
AMRAP 15min
9 C2B
7 Box Jump Overs, 24/20
5 Squat Cleans, 135/95
Skill
Metcon (8 Rounds for time)
Wall Balls
24-21-18-15-12-9-6-3 unbroken reps for time at 30/20 (10’/9′)
RX is only if you are able to do each set unbroken at 30/20#. For example 24 unbroken then 21 unbroken then 18 unbroken etc.
Also, your rest time in between sets is a max of 90 seconds or less if you want.
There is a 18 min time cap for scaled.
1/6/14
Main – CrossFit
Weightlifting
Push Press (1 RM)
Metcon
Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
1/5/14
Main – CrossFit
Happy Birthday Meg!
Weightlifting
Front Squat (1 RM)
Metcon
Metcon (Time)
3 RFT:
25 Thrusters, 95/65
25 TTB
1/2/15
Main – CrossFit
Weightlifting
Deadlift (1RM )
Metcon
2k Row (Time)
Max Effort 2k Row
1/1/14
Main – CrossFit
Metcon
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
12/31/14
Main – CrossFit
Wed Dec 31st, 5:30am, 6:30am, 8:30am, 12pm, 4pm. (no 9:30am and last class is 4pm)
Thursday Jan 1st, 12pm ONLY
Friday Jan 2nd, back to regular schedule
CFK we have classes on Tues and Wed at 4pm
Note: We will continue with our Max lifts Friday, Monday and Tuesday next week.
Metcon
Metcon (Time)
Teams of 2 (1 athlete works at a time)
35-30–25–20–15–10–5 reps for time of:
Power Clean, 135/95
Box Jump Overs, 24/20
Push Jerks, 135/95
Toes to Bar
*10 Bar Muscle ups after every round
*Scaled do 10 C2B or Pull-ups or Ring Rows.
12/30/14
Main – CrossFit
Weightlifting
Shoulder Press (1RM )
Metcon
Metcon (AMRAP – Reps)
Teams of 3
AMRAP 25min:
3K Row
100 KB Snatches (24/16kg)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/85)
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.
The row does not count as anything for # of reps.
Metcon (AMRAP – Reps)
Beginner/new member WOD
AMRAP 10-15min:
10 KBS
10 Air Squats Plate out in front
10 Push-ups
200m Row
12/29/14
Main – CrossFit
CFA hours this week:
Mon Dec 29th, regular schedule just NO 9:30am
Tues Dec 30th, regular schedule just NO 9:30am
Wed Dec 31st, 5:30am, 6:30am, 8:30am, 12pm, 4pm. (no 9:30am and last class is 4pm)
Thursday Jan 1st, 12pm ONLY
Friday Jan 2nd, back to regular schedule
CFK we have classes on Tues and Wed at 4pm
Weightlifting
Back Squat (1RM )
Metcon
Metcon (Time)
For Time:
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
Beginner visitor WOD:
2-3 Rounds:
5 G2OH with plate
5 Burpees
10 Ring Rows
10 OH Walking Lung with plate
12/26/14
Main – CrossFit
We have 2 classes tomorrow 9:30am and 5:30pm
Metcon
Metcon (Time)
Team WOD
10 RFT: teams of two (switch after completing a full round. Each athlete will complete 5 full rounds).
10 HSPU
10 Deads, 225/155
10 Thrusters, 95/65
10 T2B
12 Days of Christmas
Main – CrossFit
5:30am people please sign up by 9pm tonight or there will not be a coach at CFA. For those of you coming at 8:30am we will have 2 waves doing this workout so on WODify we will put 2 classes for you to sign up for. One at 8:30am and 9am. PLEASE sign up so we can organize.
Metcon
12 Days of Christmas (Time)
1 Rope Climb
2 Ring Dips
3 Hang Snatches 75/55
4 Pistols
5 SDLHP 75/55
6 Jumping Squats
7 Push Press 75/55
8 Lunges
9 HRPU
10 KBS 24/16kg
11 Wall-balls
12 Box Jumps 24/20″