MYSTERY WOD!!! See you there!
Thursday, June 28, 2012
The day I hoped would never come! Andrew's Farewell WOD!
Today we say goodbye to another one of our amazing coaches, Andrew. Andrew is an amazing, humble, and super funny coach. He is the coach that will root you on no matter what, and push you to the next level. Andrew is the coach that screams at you "YOU CAN DO IT!" and the moment you hear it, you KNOW he is right, and you DO IT! He has something special about him as a coach that inspires people, while still maintaining a funny and laid back style. Andrew started crossfitting with CFKP WAY back when Coach Charlotte, CFKP's founder, started it here. He has seen this program change and grow and been pivotal in making it what it is today; a fire-breathing group of people who care for each other and kick some major ass along the way. Andrew will be moving to HAWAII and I know he will continue to inspire many more people there. I think that out of anyone, Andrew, we will notice your absence most of all. We will miss you so much, but I know everyone is very happy that you will finally get to live with your beautiful wife Sam in Hawaii. In your honor we shall WOD!
A/B WOD
21 Thrusters (95/65)
21 Pullups
15 HSPU
15 Ring Dips
15 Pushups
9 Thrusters
9 Pullups
9 HSPU
9 Ring Dips
9 Pushups
15 Thrusters
15 Pullups
21 HSPU
21 Ring Dips
21 Pushups
Wednesday, June 27, 2012
A/B WOD
5 Rounds of:
-Start on the side of the track away from the bleachers.
-Perform walking lunges across the field until you reach the bleachers.
-Climb up and over the railing of the bleachers
-Run to the top of the stadium, down and back to the starting point,
-Perform 20 abmat situps
Cash out
(Everything 20 Seconds On, 10 Seconds Off, 3 Sets) -
Childs Pose
Samson Stretch
Pigeon Stretch
Downward Dog
5 Rounds of:
-Start on the side of the track away from the bleachers.
-Perform walking lunges across the field until you reach the bleachers.
-Climb up and over the railing of the bleachers
-Run to the top of the stadium, down and back to the starting point,
-Perform 20 abmat situps
Cash out
(Everything 20 Seconds On, 10 Seconds Off, 3 Sets) -
Childs Pose
Samson Stretch
Pigeon Stretch
Downward Dog
Tuesday, June 26, 2012
Congrats to Jessica B on the birth of her TWINS!
Today's WOD will be in celebration of our newest young crossfitters!
Tabata Tuesday:
Deadlifts (185/135)
Double-unders (3:1)
Alternate back and forth between both activities.
Cash-out: establish 1 rep max Turkish get-up. Must be the same on both sides to count.
Monday June 25, 2012
A/B WOD
Run 1 mile
40 Pullups*
20 HSPU
30 Pullups*
15 HSPU
20 Pullups*
10 HSPU
For Time.
*You may only do banded pullups if you can do banded kipping pullups - otherwise plan on jumping pullups - we have another big pullup WOD later in the week - so try your best not to tear your hands on this one*
Cash-out: Coaches choice and time permitting.
Run 1 mile
40 Pullups*
20 HSPU
30 Pullups*
15 HSPU
20 Pullups*
10 HSPU
For Time.
*You may only do banded pullups if you can do banded kipping pullups - otherwise plan on jumping pullups - we have another big pullup WOD later in the week - so try your best not to tear your hands on this one*
Cash-out: Coaches choice and time permitting.
Saturday, June 23, 2012
0800 PARTNER Fundraiser WOD for Barbell's For Boobs!
Partner GRACE mix up
21 Ground to Overhead (135/95)
21 pull-ups
400m Run together
15 Ground to Overhead
15 pull-ups
400m Run together
9 Ground to Overhead
9 pull-ups
400m run together
For time.
Split up the GTO and pull-ups between the partners as needed.
p.s. - we miss you Beth!
Friday, June 22, 2012
Both the 0530 and 0930 WODs will run tomorrow! Andrew volunteered to come out to coach the 0930 for us. YAY!!!
A/B WOD:
Mystery WOD
Crossfit is all about being prepared for the unknown and unknowable right? ;)
A/B WOD:
Mystery WOD
Crossfit is all about being prepared for the unknown and unknowable right? ;)
Thursday, June 21, 2012
A/B WOD:
4 Suicides
THEN
3 rounds of:
20 Push-ups
50 Double-Unders
THEN
4 Suicides
Cash-out: 10 mins Foam rolling the sore bits.
Edge-amacation
Hey Preggers:
4 Suicides
THEN
3 rounds of:
20 Push-ups
50 Double-Unders
THEN
4 Suicides
Cash-out: 10 mins Foam rolling the sore bits.
Edge-amacation
Hey Preggers:
Wednesday, June 20, 2011
Max rounds in 3 minutes of:
A WOD
6 squat cleans (95/65)
9 Push-press (95/65)
12 lateral bar hops (side to side- count each jump)
B WOD
6 Wallball Cleans (20/14)
9 Push-press (95/65)
12 lateral bar hops (side to side - count each jump)
*** If you scale below 95lbs - you should anticipate that we will make you use body pump weights - no whining allowed ***
Rest 1 minute. Repeat for a total of 5 cycles.
Start each new cycle where you left off in your rounds.
Post total rounds completed.
A WOD
6 squat cleans (95/65)
9 Push-press (95/65)
12 lateral bar hops (side to side- count each jump)
B WOD
6 Wallball Cleans (20/14)
9 Push-press (95/65)
12 lateral bar hops (side to side - count each jump)
*** If you scale below 95lbs - you should anticipate that we will make you use body pump weights - no whining allowed ***
Rest 1 minute. Repeat for a total of 5 cycles.
Start each new cycle where you left off in your rounds.
Post total rounds completed.
Tuesday, June 18, 2012
A WOD:
12 minute AMRAP of:
7 Strict Pullups
14 Jumping Lunges
21 V-Ups
B WOD:
12 minute AMRAP of:
7 Jumping Pullups
14 Walking lunges (you may scale up to jumping if you have good form and control)
21 V-Ups
Cash-Out:
Coach Led
Burgener Clean Warm Up and Clean Transfer Skills.
12 minute AMRAP of:
7 Strict Pullups
14 Jumping Lunges
21 V-Ups
B WOD:
12 minute AMRAP of:
7 Jumping Pullups
14 Walking lunges (you may scale up to jumping if you have good form and control)
21 V-Ups
Cash-Out:
Coach Led
Burgener Clean Warm Up and Clean Transfer Skills.
Monday June 18, 2012
Goodbye Maryann!!!!
A/B WOD:
100 single jump-rope.
50 Burpees
50 AB Mat sit-ups
50 Box Jumps
30 Ring dips
30 Air Squats
30 Hand stand push ups
10 Mountain climbers (10 each leg)
10 Push-ups
10 Walking lunges (10 each leg)
100 single jump-rope
For time.
Thursday, June 14, 2012
Buy In
Squat mobility stretch
A WOD
Back Squat
1, 1, 1, 1, 1
Do a minimum of 2 moderate weight sets before putting on heavy weight, then start your heavy singles.
Go for a PR if you are feeling good.
B WOD
Back Squat
5, 5, 5, 5, 5
Concentrate on form, not load.
Excellent diagram showing the difference between types of squats:
Squat mobility stretch
A WOD
Back Squat
1, 1, 1, 1, 1
Do a minimum of 2 moderate weight sets before putting on heavy weight, then start your heavy singles.
Go for a PR if you are feeling good.
B WOD
Back Squat
5, 5, 5, 5, 5
Concentrate on form, not load.
Excellent diagram showing the difference between types of squats:
Cash Out
4 x 300m repeats (90 sec rest)
Wednesday, June 13, 2012
Strength
Muscle-up Bear Complex x 10 reps
Step off a box if you can't do muscle-ups, or have someone spot you up to the support position.
- or -
3 x 10 Ring Dips (2 sec hold at bottom)
A/B WOD
For Time:
30 KBS (53#/35#)
30 Abmat situps
25 KBS
25 Abmat situps
20 KBS
20 Abmat situps
15 KBS
15 Abmat situps
10 KBS
10 Abmat situps
5 KBS
5 Abmat situps
Single Under Challenge
Max reps in 30 sec (4 attempts). Can you break 100?
Muscle-up Bear Complex x 10 reps
Step off a box if you can't do muscle-ups, or have someone spot you up to the support position.
- or -
3 x 10 Ring Dips (2 sec hold at bottom)
A/B WOD
For Time:
30 KBS (53#/35#)
30 Abmat situps
25 KBS
25 Abmat situps
20 KBS
20 Abmat situps
15 KBS
15 Abmat situps
10 KBS
10 Abmat situps
5 KBS
5 Abmat situps
Single Under Challenge
Max reps in 30 sec (4 attempts). Can you break 100?
Tuesday, June 12, 2012
*** CLASS TIMES TODAY: 1630 ONLY ***
Strength
Push Press
3, 3, 3, 3 (As heavy as possible)
A/B WOD
Tabata Mashup:
Push Press (75#/53#)
Air Squats
- Score total reps
- B WOD sub strict press and scale weight to bar only
Cash Out
100 pushups for time
Monday, June 11, 2012
*** NO COACHED WODS TODAY ***
DO IT YOURSELF
Buy In
40 Toes to bar
WOD
Run (or row) 5k
Run the MWR 5k course. Ask the front desk if you are not sure of the course layout.
Cash Out
20 Strict pullups
Friday, June 8, 2012
***REMINDER***
0930 CLASS IS CANCELLED TODAY
Buy In
Turkish Get Up x 10 (5 left arm, 5 right arm) as heavy as possible.
A/B WOD
15 Min AMRAP:
5 HSPU
10 KBS (53/35)
15 Abmat situps
Cash Out
30 strict hollow body pullups
Thursday, June 7, 2012
Buy In
Deadlift instruction
Why we do it:
A/B WOD
7 Rounds for Time:
10 deadlift (225/135)
400m run
Scale appropriately, its a lot of reps.
B WODers should focus on form, not load.
Cash Out
100 pushups for time
Deadlift instruction
Why we do it:
A/B WOD
7 Rounds for Time:
10 deadlift (225/135)
400m run
Scale appropriately, its a lot of reps.
B WODers should focus on form, not load.
Cash Out
100 pushups for time
Wednesday, June 6, 2012
Buy In
10 min Double Under practice and instruction
A/B WOD
For Time:
100 DU's
75 Squats
50 Pullups
75 Squats
100 DU's
Cash Out
Max time in L-sit or L-hang (3 attempts)
10 min Double Under practice and instruction
A/B WOD
For Time:
100 DU's
75 Squats
50 Pullups
75 Squats
100 DU's
Cash Out
Max time in L-sit or L-hang (3 attempts)
Tuesday, June 5, 2012
Buy In
Coaches choice squat mobility stretches
- then -
3 x 45 sec wall-assisted handstand holds (rest 1 min between attempts)
DEATH BY THRUSTER
A WOD
With a continuously running clock, do 1 thruster the first minute (85#/55#), 2 thrusters the second minute, 3 the third minute... continuing as long as you are able. Use as many sets each minute as needed. Weight starts from the ground each minute. Score number of minutes completed.
B WOD
Use the same format as above for wallball shots.
Think about scaling your weight appropriately. Pick a weight that will be challenging but won't send you to the bench too early.
Cash Out
30 pistols for quality (not time)
Coaches choice squat mobility stretches
- then -
3 x 45 sec wall-assisted handstand holds (rest 1 min between attempts)
DEATH BY THRUSTER
A WOD
With a continuously running clock, do 1 thruster the first minute (85#/55#), 2 thrusters the second minute, 3 the third minute... continuing as long as you are able. Use as many sets each minute as needed. Weight starts from the ground each minute. Score number of minutes completed.
B WOD
Use the same format as above for wallball shots.
Think about scaling your weight appropriately. Pick a weight that will be challenging but won't send you to the bench too early.
Cash Out
30 pistols for quality (not time)
Monday, June 4, 2012
Warm Up
Coach led gymnastics warmup:
Inchworm pushup
Lunge
Reverse Lunge
Hollow hold
Hollow rock
Alligators
Coaches: Log in the journal and watch the entire video.
A WOD
20 min AMRAP:
10 Ring Dips
10 T2B
200m run (down the hill, to end of straightaway, and back)
B WOD
20 min AMRAP:
10 hand-release pushups
15 abmat situps
200m run
Cash Out
Foam roll pecs
Coach led gymnastics warmup:
Inchworm pushup
Lunge
Reverse Lunge
Hollow hold
Hollow rock
Alligators
Coaches: Log in the journal and watch the entire video.
A WOD
20 min AMRAP:
10 Ring Dips
10 T2B
200m run (down the hill, to end of straightaway, and back)
B WOD
20 min AMRAP:
10 hand-release pushups
15 abmat situps
200m run
Cash Out
Foam roll pecs
Class Cancellations
The normally scheduled class times will be cancelled the upcoming dates and times.
The 0530 class is cancelled:
-Monday June 11
-Friday June 15
The 0930 class is cancelled:
-Friday June 8
-Monday June 11
-Tuesday June 12
-Friday June 15
-Friday June 22
The 1630 class is cancelled
-Monday June 11
The 1730 class is cancelled
-Monday June 11
-Tuesday June 12
The 0530 class is cancelled:
-Monday June 11
-Friday June 15
The 0930 class is cancelled:
-Friday June 8
-Monday June 11
-Tuesday June 12
-Friday June 15
-Friday June 22
The 1630 class is cancelled
-Monday June 11
The 1730 class is cancelled
-Monday June 11
-Tuesday June 12
Saturday, June 2, 2012
0730 WOD Bright and Early! Ideally we will 3-2-1-GO right after colors - please take the time to watch the video below.
http://memorialdaymurph.com/
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". It is referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
http://memorialdaymurph.com/
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". It is referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
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