Strength
Deadlift 3 x 5
A WOD
20, 15, 10, 5 reps for time:
Ring Pushup
Deadlift (225/155)
B WOD
20, 15, 10, 5 reps for quality:
Games style pushups
Deadlift (135/85)
Cash Out
3 x 300m run
- or -
3 x 400m row
rest 90 sec between each
Tuesday, July 31, 2012
TABATA TUESDAY
Buy In
5 x 15sec L-sit on paralletes
- or -
5 x 15sec L-hang
Get your feet above the hips! Scale with one leg tucked, or both legs tucked, but knees must be above hips.
A/B WOD
Tabata Mashup for 8 intervals of:
KBS (53#/35#)
Box Jump (24/20)
Cash Out
30 strict hollow body pullups for perfect form, not time.
Buy In
5 x 15sec L-sit on paralletes
- or -
5 x 15sec L-hang
Get your feet above the hips! Scale with one leg tucked, or both legs tucked, but knees must be above hips.
A/B WOD
Tabata Mashup for 8 intervals of:
KBS (53#/35#)
Box Jump (24/20)
Cash Out
30 strict hollow body pullups for perfect form, not time.
Monday, July 30, 2012
Buy In
Burgener warm-up
A WOD: barbell
B WOD: pvc
A WOD
Every minute on the minute for 12 min, alternate between:
3 Bear complex 135#/95#
6 C2B pullups
If you fail to complete a round, rest 1 minute, then resume.
B WOD
Every minute on the minute for 12 min, alternate between:
12 wallball
12 jumping pullups
Rest 5 min, then...
100 pushups for time!
Burgener warm-up
A WOD: barbell
B WOD: pvc
A WOD
Every minute on the minute for 12 min, alternate between:
3 Bear complex 135#/95#
6 C2B pullups
If you fail to complete a round, rest 1 minute, then resume.
B WOD
Every minute on the minute for 12 min, alternate between:
12 wallball
12 jumping pullups
Rest 5 min, then...
100 pushups for time!
Friday, 27 July, 2012
Happy Friday!
Reminder no official classes today.
A WOD / B WOD
"A mile in Annie's shoes"
50 Double unders (3:1 Single subs)
50 Sit-ups
400m run
40 Double unders (3:1 Single subs)
40 Sit-ups
400m run
30 Double unders (3:1 Single subs)
30 Sit-ups
400m run
20 Double unders (3:1 Single subs)
20 Sit-ups
400m run
10 Double unders (3:1 Single subs)
10 Sit-ups
Cash out: Practice hand stands for 5 min.
Had a great time programming my first time for my CFKP family thanks everyone!
Don't forget the Grace fundraiser this Saturday at 1000.
Reminder no official classes today.
A WOD / B WOD
"A mile in Annie's shoes"
50 Double unders (3:1 Single subs)
50 Sit-ups
400m run
40 Double unders (3:1 Single subs)
40 Sit-ups
400m run
30 Double unders (3:1 Single subs)
30 Sit-ups
400m run
20 Double unders (3:1 Single subs)
20 Sit-ups
400m run
10 Double unders (3:1 Single subs)
10 Sit-ups
Cash out: Practice hand stands for 5 min.
Had a great time programming my first time for my CFKP family thanks everyone!
Don't forget the Grace fundraiser this Saturday at 1000.
Thursday, July 26, 2012
A WOD:
21 Pull ups
21 Sumo Deadlift Highpulls 75/55
21 Burpees!
15 Pull ups
15 Sumo Deadlift high pulls 75/55
15 Burpees!
9 Pull ups
9 Sumo Deadlift high pulls 75/55
9 Burpees!
B WOD:
21 Jumping Pull ups
21 Sumo Deadlift Highpulls 75/55
21 Burpees!
15 Jumping Pull ups
15 Sumo Deadlift high pulls 75/55
15 Burpees!
9 Jumping Pull ups
9 Sumo Deadlift high pulls 75/55
9 Burpees!
Remember no classes on Friday.
21 Pull ups
21 Sumo Deadlift Highpulls 75/55
21 Burpees!
15 Pull ups
15 Sumo Deadlift high pulls 75/55
15 Burpees!
9 Pull ups
9 Sumo Deadlift high pulls 75/55
9 Burpees!
B WOD:
21 Jumping Pull ups
21 Sumo Deadlift Highpulls 75/55
21 Burpees!
15 Jumping Pull ups
15 Sumo Deadlift high pulls 75/55
15 Burpees!
9 Jumping Pull ups
9 Sumo Deadlift high pulls 75/55
9 Burpees!
Remember no classes on Friday.
Wednesday, July 25, 2012
While this isn't a Good Bye WOD, we can't let Rachel Lopez leave with our a mention. She's leaving the CFKP family this week and we just want to wish her the best in future. Good luck and keep in touch!
And now for your regularly scheduled WOD.
A WOD
Run 400m
20 Front Squats (95/65)
Run 400m
10 Front Squats (115/85)
Run 400m
5 Front Squats (135/95)
Run 400m
B WOD:
Run 400m
20 Front Squats with wallball (20/14)
Run 400m
25 Front Squats with wallball
Run 400m
30Front Squats with wallball
Run 400m
And now for your regularly scheduled WOD.
A WOD
Run 400m
20 Front Squats (95/65)
Run 400m
10 Front Squats (115/85)
Run 400m
5 Front Squats (135/95)
Run 400m
B WOD:
Run 400m
20 Front Squats with wallball (20/14)
Run 400m
25 Front Squats with wallball
Run 400m
30Front Squats with wallball
Run 400m
Tuesday, July 24, 2012
SWIM WOD TODAY!! Please show up at the outdoor pool for all WODs.
This is John AO's goodbye WOD. Sniff sniff. John has been a regular crossfitter with us for over a year now. He went from not being able to finish the filthy fifty last year to getting on our board in the top 3 today! He has made so many amazing gains in his fitness since he started with us. John is also one of our most supportive members to those around him. He ALSO knows almost everyone, since he has gone to all class times fairly regularly. John was a swim coach on Atsugi base; hence the fun, original goodbye WOD! You and your abs will be missed John, good luck being in charge of people.
A/B WOD:
Swim 50m (length of pool)
10 push ups and squats
Swim 50m
20 push ups and squats
Swim 50m
30 push ups and squats
Swim 50m
40 push ups and squats
Swim 50m
50 push ups and squats
Swim 50m
Remember there are no classes on Friday.
GRACE Fundraiser WOD this Saturday.
This is John AO's goodbye WOD. Sniff sniff. John has been a regular crossfitter with us for over a year now. He went from not being able to finish the filthy fifty last year to getting on our board in the top 3 today! He has made so many amazing gains in his fitness since he started with us. John is also one of our most supportive members to those around him. He ALSO knows almost everyone, since he has gone to all class times fairly regularly. John was a swim coach on Atsugi base; hence the fun, original goodbye WOD! You and your abs will be missed John, good luck being in charge of people.
A/B WOD:
Swim 50m (length of pool)
10 push ups and squats
Swim 50m
20 push ups and squats
Swim 50m
30 push ups and squats
Swim 50m
40 push ups and squats
Swim 50m
50 push ups and squats
Swim 50m
Remember there are no classes on Friday.
GRACE Fundraiser WOD this Saturday.
Monday, July 23, 2012
Happy Monday!
A WOD:
Filthy Fifty-
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders
B WOD:
Flirty Thirty-
For time:
30 Box jump, 24/20 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
30 steps Walking Lunge
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20/14 pound ball
30 Burpees
30 Double unders
A WOD:
Filthy Fifty-
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders
B WOD:
Flirty Thirty-
For time:
30 Box jump, 24/20 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
30 steps Walking Lunge
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20/14 pound ball
30 Burpees
30 Double unders
Friday, July 20, 2012
Today's WOD "Cindy"
Because there is no such thing as too many squats!
A WOD:
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
B WOD:
Complete as many rounds in 20 minutes as you can of:
5 Jumping Pull-ups
10 Push-ups
15 Squats
Because there is no such thing as too many squats!
A WOD:
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
B WOD:
Complete as many rounds in 20 minutes as you can of:
5 Jumping Pull-ups
10 Push-ups
15 Squats
Thursday, July 19, 2012
THE 1630 AND 1730 CLASSES ARE CANCELLED TODAY
A/B WOD
2 Rounds of:
400m Right hand farmers carry (1.5 pood KB/1 pood KB)
400m Left hand farmers carry (1.5 pood KB/1 pood KB)
400m Overhead carry (35lb bumper plate/25 lb bumper plate)
For time.
Please scale appropriately for your fitness level.
Please sign the sign up sheet if you do the WOD - just don't put a class time if you go in the afternoon.
A/B WOD
2 Rounds of:
400m Right hand farmers carry (1.5 pood KB/1 pood KB)
400m Left hand farmers carry (1.5 pood KB/1 pood KB)
400m Overhead carry (35lb bumper plate/25 lb bumper plate)
For time.
Please scale appropriately for your fitness level.
Please sign the sign up sheet if you do the WOD - just don't put a class time if you go in the afternoon.
Wednesday, July 17, 2012
A/B WOD:
21 Jump over box (Set up steps and risers. Rx = 4 risers for boys/3 risers for girls, goal is to clear the risers/steps, not landing on them)
21 HSPU
1 Suicide
15 Jump over box
15 HSPU
2 Suicide
9 Jump over box
9 HSPU
3 Suicide
Cash out: L sits 6 x 15 sec.
21 Jump over box (Set up steps and risers. Rx = 4 risers for boys/3 risers for girls, goal is to clear the risers/steps, not landing on them)
21 HSPU
1 Suicide
15 Jump over box
15 HSPU
2 Suicide
9 Jump over box
9 HSPU
3 Suicide
Cash out: L sits 6 x 15 sec.
Tuesday, July 17, 2012
A WOD:
Deadlift
1-1-1-1-1
Find your max
B WOD:
Deadlift
3-3-3-3-3
Work on your form, but work up to some heavier weigh. Have a coach watch you for every set if possible.
Deadlift
1-1-1-1-1
Find your max
B WOD:
Deadlift
3-3-3-3-3
Work on your form, but work up to some heavier weigh. Have a coach watch you for every set if possible.
Monday, July 16, 2012
Happy Birthday Audra!
3 Rounds:
A WOD:
800m run
15 pull ups
28 Med-ball burpees
84 Air Squats
15 pull ups
28 Med-ball burpees
84 Air Squats
B WOD:
800m run
15 jumping pull ups
28 Med-ball burpees
84 Air Squats
Friday, July 13, 2012
No Coached WODs today
A/B WOD:
4 Rounds for time
3 Suicides
40 Sit ups
30 Push ups
20 Wall Balls
10 Grasshoppers (10 each leg)
Cash Out: Work on something you suck at...err...need work on for 5 min.
A/B WOD:
4 Rounds for time
3 Suicides
40 Sit ups
30 Push ups
20 Wall Balls
10 Grasshoppers (10 each leg)
Cash Out: Work on something you suck at...err...need work on for 5 min.
Thursday, July 12, 2012
12 Min AMRAP (As Many Rounds As Possible)
A WOD
30 Double Under (Singles 3:1 scale)
15 KB Swings (1.5/1 Pood)
8 Pull ups
B WOD
30 Double Unders (Singles 3:1 scale)
15 Dumb Bell Swings (55/35)
8 Jumping Pull ups
Cash out: Two sets of 10 Grass Hoppers rest between sets as needed.
This guy does a pretty good job of demoing them
Anyone look familiar in this picture? :)
A WOD
30 Double Under (Singles 3:1 scale)
15 KB Swings (1.5/1 Pood)
8 Pull ups
B WOD
30 Double Unders (Singles 3:1 scale)
15 Dumb Bell Swings (55/35)
8 Jumping Pull ups
Cash out: Two sets of 10 Grass Hoppers rest between sets as needed.
This guy does a pretty good job of demoing them
Announcements
- Please use the sign in sheet by the white board for every class, or if you are doing the written wod on your own time. You still need to swipe in at the front desk.
- We now have the small court reserved for our class times. Please try to stay off the court until class time if you show up early.
- Please do not work out in the space between the side and front doors.
- 9 week challenge starts on JULY 30! Details are on our FB page.
- No kiddos under the age of 10 allowed starting Aug 1.
-Please see on the right side of the blog for upcoming events (FUJI CLIMB & PAINTBALL), as well as class cancellations.
-There WILL BE a Saturday WOD this week around 10am.
- We now have the small court reserved for our class times. Please try to stay off the court until class time if you show up early.
- Please do not work out in the space between the side and front doors.
- 9 week challenge starts on JULY 30! Details are on our FB page.
- No kiddos under the age of 10 allowed starting Aug 1.
-Please see on the right side of the blog for upcoming events (FUJI CLIMB & PAINTBALL), as well as class cancellations.
-There WILL BE a Saturday WOD this week around 10am.
- If you are an established member, you will now be penalized BURPEES or running - something you hate - if you DO NOT introduce yourself to the newer people who show up ;)
Wednesday, July 11, 2012
4 Rounds for time
A WOD
5 Power Cleans 155/115
10 V-ups
20 Burpees
B WOD
10 Wall Ball Cleans 20/14
10 V-ups
20 Burpees
Cash Out: Use the rest of your time to stretch and foam roll!
A WOD
5 Power Cleans 155/115
10 V-ups
20 Burpees
B WOD
10 Wall Ball Cleans 20/14
10 V-ups
20 Burpees
Cash Out: Use the rest of your time to stretch and foam roll!
Tuesday, July 10, 2012
TABATA Tuesday!
Caution during the planning of this WOD the following exchange took place. Enjoy!
Cindy: "You know you will destroy peoples legs if you do this right?"
Evan: "Hmm...I'm ok with that"
A/B WOD
Tabata Box jumps
1 min rest
Tabata Bottom to Bottom Squats (Rest at the bottom!)
1 min rest
Tabata Squats
Full Tabata of Box jumps, rest, full Tabata of BTB Squats, rest, full Tabata of Squats. Count your total reps for score.
Cash out: Burgener for the Clean
Which should look very simialr to this:
Caution during the planning of this WOD the following exchange took place. Enjoy!
Cindy: "You know you will destroy peoples legs if you do this right?"
Evan: "Hmm...I'm ok with that"
A/B WOD
Tabata Box jumps
1 min rest
Tabata Bottom to Bottom Squats (Rest at the bottom!)
1 min rest
Tabata Squats
Full Tabata of Box jumps, rest, full Tabata of BTB Squats, rest, full Tabata of Squats. Count your total reps for score.
Cash out: Burgener for the Clean
Which should look very simialr to this:
Monday, July 9, 2012
A/B WOD:
4 rounds for time
5 Strict Press 95/65lb
10 Toes to Bar
5 Strict Pullups
10 Push Ups
Cash out: 100 Double Unders for time
if you can't do DU yet, practice for 5-10 min.
4 rounds for time
5 Strict Press 95/65lb
10 Toes to Bar
5 Strict Pullups
10 Push Ups
Cash out: 100 Double Unders for time
if you can't do DU yet, practice for 5-10 min.
Friday, July 6, 2012
A WOD:
NOT FOR TIME:
Push Jerk 5-5-5-5-5 (work up to your heavy 5)
400m run or row in between sets
So it will look like this;
Push Jerk 5 reps
400m
Push Jerk 5 reps
400m
Push Jerk 5 reps
400m
Push Jerk 5 reps
400m
Push Jerk 5 reps
B WOD:
NOT FOR TIME:
Push Press 5-5-5-5-5 (work up to your heavy 5)
400m run or row in between sets
So it will look like this;
Push press 5 reps
400m
Push press 5 reps
400m
Push Press5 reps
400m
Push press 5 reps
400m
Push press 5 reps
NOT FOR TIME:
Push Jerk 5-5-5-5-5 (work up to your heavy 5)
400m run or row in between sets
So it will look like this;
Push Jerk 5 reps
400m
Push Jerk 5 reps
400m
Push Jerk 5 reps
400m
Push Jerk 5 reps
400m
Push Jerk 5 reps
B WOD:
NOT FOR TIME:
Push Press 5-5-5-5-5 (work up to your heavy 5)
400m run or row in between sets
So it will look like this;
Push press 5 reps
400m
Push press 5 reps
400m
Push Press5 reps
400m
Push press 5 reps
400m
Push press 5 reps
Thursday, July 5, 2012
Normal schedule today!
Cash-in:
Front squat mobility prep:
-T spine extension over foam roller
-PVC pipe front rack position stretch
-PVC prone laying with partner helping to block elbows.
A WOD:
8 minutes of:
1 Front Squat (135/95)
2 Toes to bar
3 Front Squats (135/95)
4 TTB
5 Front Squat (135/95)
6 TTB
7 Front Squats (135/95)
8 TTB
......Continue until you run out of time
B WOD:
8 minutes of:
1 Front Squat with walball (20/18)
2 Toes to bar
3 Front Squat with walball (20/18)
4 TTB
5 Front Squat with walball (20/18)
6 TTB
7 Front Squat with walball (20/18)
8 TTB
......Continue until you run out of time
Cash-in:
Front squat mobility prep:
-T spine extension over foam roller
-PVC pipe front rack position stretch
-PVC prone laying with partner helping to block elbows.
A WOD:
8 minutes of:
1 Front Squat (135/95)
2 Toes to bar
3 Front Squats (135/95)
4 TTB
5 Front Squat (135/95)
6 TTB
7 Front Squats (135/95)
8 TTB
......Continue until you run out of time
B WOD:
8 minutes of:
1 Front Squat with walball (20/18)
2 Toes to bar
3 Front Squat with walball (20/18)
4 TTB
5 Front Squat with walball (20/18)
6 TTB
7 Front Squat with walball (20/18)
8 TTB
......Continue until you run out of time
July 4th, 2012
July 4th WOD @ 1000
Halsey Gym will be closed so we will meet by the outdoor pull-up bars
Please bring anything you might need; water, towel, etc. as you will not be able to get them from the gym.
Tuesday, July 3, 2012
0930 WOD ONLY Today
A/B WOD
50 Box Jumps
50 Overhead Walking lunges (25/35)
50 Box Jumps
50 Overhead Walking lunges (25/35)
For
time.... but every minute on the minute you must perform 3 burpees,
you start with burpees as well. This number may be increased or
decreased at anytime depending on the flow of the class.Monday, July 2, 2012
A/B WOD:
10 Rounds for time
10 ball slams
10 V sit-ups
1 Run around two outdoor buildings (approx 200m)
Cash-out
10 min water drinking session:
10 Rounds for time
10 ball slams
10 V sit-ups
1 Run around two outdoor buildings (approx 200m)
Cash-out
10 min water drinking session:
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