Friday: 0530, 0930
No coached wods this weekend.
Surprise WOD!
Thursday November 29, 2012
Schedule:
Thursday:1630, 1730 (Any extra coaching help will be welcome)
Friday: 0530, 0930
No coached wods this weekend.
A WOD:
Death by clean and jerk (135/95)
Thursday:1630, 1730 (Any extra coaching help will be welcome)
Friday: 0530, 0930
No coached wods this weekend.
A WOD:
Death by clean and jerk (135/95)
With a continuously running clock, you perform 1 Clean and Jerk on minute 1, 2 Clean and Jerks on minute 2, 3 on minute 3 etc…until failure!
B WOD
Death by Wallball Clean (20/14)
With a continuously running clock, you perform 1 Wallball Clean on minute 1, 2 Wallball Cleans on minute 2, 3 on minute 3 etc…until failure!
Wednesday, November 28, 2012
Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930
A/B WOD:
30 min AMRAP
100 Double unders
400m run
30 burpees
Trust me - you will want some friends doing this at the same time! Make sure you get to a wod!
Tuesday, Novemebr 27, 2012
Tuesday: 1630, 1730
Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930
A/B WOD:
7 rounds for time:
12 wallball shots (20/14)
9 Knees to elbow
Run with med ball*
*run around the two buildings by the lifting pad TWICE approx 200m
It will be cold!!! Dress in Layers!
Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930
A/B WOD:
7 rounds for time:
12 wallball shots (20/14)
9 Knees to elbow
Run with med ball*
*run around the two buildings by the lifting pad TWICE approx 200m
It will be cold!!! Dress in Layers!
Monday, November 26, 2012
This week's schedule:
Monday: 0530, 0930, 1630, 1730
Tuesday: 1630, 1730
Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930
A/B WOD
"Diane"
21-15-9 reps of
Deadlift (225/155)
Handstand push-ups
TIME CAP 9:00
***It will be rainy some tomorrow so you will not be allowed to drop the weight since you will perform the WOD inside***
Monday: 0530, 0930, 1630, 1730
Tuesday: 1630, 1730
Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930
A/B WOD
"Diane"
21-15-9 reps of
Deadlift (225/155)
Handstand push-ups
TIME CAP 9:00
***It will be rainy some tomorrow so you will not be allowed to drop the weight since you will perform the WOD inside***
Saturday Nov 24, 2012
Cindy's Birthday WOD at 1000!
Thank you for everything you do for us. Looking forward to your WOD.
Thursday November 22, 2012
Thu 11/22 - 0800 Thanksgiving day WOD
Fri 11/23 - 0930
Sat 11/24 - 1000 Birthday WOD
For tomorrow's Thanksgiving WOD - please bring your jumpropes if you have them, and weight vest if you would like to use them
:)
Wednesday, November 21, 2012
Class Schedule:
Wed 11/21 - 0530, 0930, 1630
Thu 11/22 - 0800 Thanksgiving day WOD
Fri 11/23 - 0930
A/B WOD
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
10 Pull-ups/10 Toe to bar
**alternate between a pullup and a TTB for each rep for 20 reps total; 10 reps per movement**
20 AbMat sit-ups
Wed 11/21 - 0530, 0930, 1630
Thu 11/22 - 0800 Thanksgiving day WOD
Fri 11/23 - 0930
A/B WOD
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
10 Pull-ups/10 Toe to bar
**alternate between a pullup and a TTB for each rep for 20 reps total; 10 reps per movement**
20 AbMat sit-ups
Tuesday, November 20, 2012
Class Schedule:
Tue 11/20 - 1630
Wed 11/21 - 0530, 0930, 1630
Thu 11/22 - 0800 Thanksgiving day WOD
Fri 11/23 - 0930
Cash in:
10 min free handstand hold with partner
Please reference the activity at 4:00-5:00 in this video
http://journal.crossfit.com/2011/09/lauriehs3.tpl
A/B WOD
3 Rounds for time
50 Ball slams (20/14)
400m Run
Monday, November 19, 2012
Please keep a sharp eye on the blog for upcoming schedule
changes. As I get ready to move, holidays, vacations, and family
visiting, I will have to start winding down the schedule a little bit. -Cindy
This week's schedule:
Mon 11/19 - 1730
Tue 11/20 - 1630
Wed 11/21 - 0530, 0930, 1630
Thu 11/22 - 0800 Thanksgiving day WOD
Fri 11/23 - 0930
Tue 11/20 - 1630
Wed 11/21 - 0530, 0930, 1630
Thu 11/22 - 0800 Thanksgiving day WOD
Fri 11/23 - 0930
A WOD:
Airsquats
80-60-40-20-10
American Kettelbell Swings ( 53/35)
40-30-20-10-5
Double-Unders
80-60-40-20-10
B WOD
Airsquats
80-60-40-20-10
Russian Kettelbell Swings ( 53/35)
40-30-20-10-5
Single-Unders
300-150-75-50-25
Friday, November 16, 2012
*** NO COACHED WODS TODAY ***
DO A WOD THAT YOU MISSED OVER THE LAST TWO WEEKS. HAVE A GREAT WEEKEND!
Thursday, November 15, 2012
Buy In
Accumulate 3 min in a dead hang from the pullup bar.
-or-
Accumulate 90 sec (3 min total) in a single arm dead hang.
Keep active shoulders!
A/B WOD
Tabata mashup for 8 intervals of:
Thruster (45#/35#)
Burpees
Rest 2 min
Tabata mashup for 8 intervals of:
Games style pushups
Abmat situps
The outside area may be unavailable due to construction. The WOD may be completed in the gym.
Cash Out
10 min of foam rolling
Accumulate 3 min in a dead hang from the pullup bar.
-or-
Accumulate 90 sec (3 min total) in a single arm dead hang.
Keep active shoulders!
A/B WOD
Tabata mashup for 8 intervals of:
Thruster (45#/35#)
Burpees
Rest 2 min
Tabata mashup for 8 intervals of:
Games style pushups
Abmat situps
The outside area may be unavailable due to construction. The WOD may be completed in the gym.
Cash Out
10 min of foam rolling
Wednesday, November 14, 2012
NO COACHED WODS TODAY. BUT YOU CAN STILL GET OUT AND RUN!
A WOD
6 x 400m run
Rest 2 min between attempts. Try to keep your slowest time within 10 sec of your fastest time.
B WOD
6 x 500m row
Rest 2 min between attempts. Try to keep your slowest time within 15 sec of your fastest time.
Cash Out
100 DU's for time
Tuesday, November 13, 2012
The only class today will be at 1730
for the
DRUMHELLER'S FAREWELL WOD
I do not remember what it was like to crossfit here in Atsugi without the Drumhellers, and frankly – I don’t want to! Both Rene and Sean have been a positive light in the group ever since they started. Both have struggled with major injuries since starting crossfit. Sean broke his ankle and Rene was in an ATV accident which injured her knee. Despite the barrier of these injuries, both persevered! Both wodded with injury, modifying it as needed. I do not think I have seen either of them in a bad mood, even when they were justified to be in bad moods with those injuries! In addition, they are both kind and supportive to everyone in our little family. They remind me of that awesome big sister and brother everyone wants. They show up, put out, and cheer everyone else along while they are at it! Drumhellers – you will be missed. We can’t imagine CFKP without you. Best wishes in your future and we expect to see you wodding online!
In their honor:
A WOD:
15 min AMRAP
10 Pull-Ups
10 Kettlebell swings (53/35)
10 V sit-ups
B WOD:
15 min AMRAP
10 Ring Rows
10 Kettlebell swings (53/35)
10 V sit-ups
Cash Out:
100 pushups for time!
Cash Out:
100 pushups for time!
This week's schedule:
Tue 11/13 - 1730
Wed 11/14 - no wods today
Thu 11/15 - 0930, 1730
Friday, November 9, 2012
A/B WOD
800m Run
42 Kettlebell Swings (53/35)
21 T2B
400m Run
30 Kettlebell Swings
15 T2B
200m Run
18 Kettlebell Swings
9 T2B
Cash Out
100 pushups for time
800m Run
42 Kettlebell Swings (53/35)
21 T2B
400m Run
30 Kettlebell Swings
15 T2B
200m Run
18 Kettlebell Swings
9 T2B
Cash Out
100 pushups for time
Thursday, November 8, 2012
A/B WOD
For time:
100 DU's
-then-
7 Rounds of:
30 air squats
10 pullups
-then-
100 DU's
B WOD: sub jumping pullups
For time:
100 DU's
-then-
7 Rounds of:
30 air squats
10 pullups
-then-
100 DU's
B WOD: sub jumping pullups
Wednesday, November 7, 2012
There is nothing quite like running to make a person reach deep down inside themselves. You don't have to be fast, but you DO have to put out!
Buy-In
Run 800m at an easy pace.
A/B WOD
6 x 300m sprint
Rest 2 min between attempts. Score best time.
Cash Out (Not for time)
30 L-pullups
-or-
30 Strict pullups
-or-
30 pullups any way
Buy-In
Run 800m at an easy pace.
A/B WOD
6 x 300m sprint
Rest 2 min between attempts. Score best time.
Cash Out (Not for time)
30 L-pullups
-or-
30 Strict pullups
-or-
30 pullups any way
Tuesday, November 6, 2012
What do we do when its raining outside? We climb walls!
A WOD
6 Rounds for time of:
5 Wall climbs
10 Hang Power Cleans (95#/65#)
20 Abmat situps
B WOD
6 Rounds for time of:
5 Pike pushups
10 Wallball Cleans
20 Abmat situps
Cash Out
1 round of max reps pullups
A WOD
6 Rounds for time of:
5 Wall climbs
10 Hang Power Cleans (95#/65#)
20 Abmat situps
B WOD
6 Rounds for time of:
5 Pike pushups
10 Wallball Cleans
20 Abmat situps
Cash Out
1 round of max reps pullups
Monday, November 5, 2012
Monday, November 5, 2012
Week two Atsugi Games Open WOD.
"It's only 1/2 mile!"
Advanced (A/B WOD)
400m run
30 Box jump, 24/20 inch
30 KB Swings 1.5/1 Pood
30 Walking Lunge (15 each leg)
30 Push press 45/45lb
30 Abmat Sit ups
30 Wall balls 20/14 lbs
30 Burpees
100 Double unders
400m run
Intermediate
400m run
30 Box jump, 24/20 inch
30 KB Swings 1Pood / 25 Dumb bell
30 Walking Lunge (15 each leg)
30 Push press 45/33lb
30 Abmat Sit ups
30 Wall balls 20/14 lbs
30 Burpees
300 Single unders
400m run
Begginer
400m run
30 Box Step ups (can do jumps if you want to go faster), 24/20 inch
30 KB Swings 30DB / 20 DB
30 Walking Lunge (15 each leg)
30 Push press 45/33lb
30 Abmat Sit ups
30 Wall balls 14/10 lbs
30 Burpees
200 Single unders
400m run
Start and end on the Pavement.
Week two Atsugi Games Open WOD.
"It's only 1/2 mile!"
Advanced (A/B WOD)
400m run
30 Box jump, 24/20 inch
30 KB Swings 1.5/1 Pood
30 Walking Lunge (15 each leg)
30 Push press 45/45lb
30 Abmat Sit ups
30 Wall balls 20/14 lbs
30 Burpees
100 Double unders
400m run
Intermediate
400m run
30 Box jump, 24/20 inch
30 KB Swings 1Pood / 25 Dumb bell
30 Walking Lunge (15 each leg)
30 Push press 45/33lb
30 Abmat Sit ups
30 Wall balls 20/14 lbs
30 Burpees
300 Single unders
400m run
Begginer
400m run
30 Box Step ups (can do jumps if you want to go faster), 24/20 inch
30 KB Swings 30DB / 20 DB
30 Walking Lunge (15 each leg)
30 Push press 45/33lb
30 Abmat Sit ups
30 Wall balls 14/10 lbs
30 Burpees
200 Single unders
400m run
Start and end on the Pavement.
Friday, November 2, 2012
A WOD
For time:
50 single arm kettlebell cleans (25 each arm) 44#/35#
100 DU's
40 single arm kettlebell cleans
80 DU's
30 single arm kettlebell cleans
60 DU's
20 single arm kettlebell cleans
40 DU's
10 single arm kettlebell cleans
20 DU's
B WOD
For time:
25 wallball cleans
250 single unders
20 wallball cleans
200 single unders
15 wallball cleans
150 single unders
10 wallball cleans
100 single unders
5 wallball cleans
50 single unders
For time:
50 single arm kettlebell cleans (25 each arm) 44#/35#
100 DU's
40 single arm kettlebell cleans
80 DU's
30 single arm kettlebell cleans
60 DU's
20 single arm kettlebell cleans
40 DU's
10 single arm kettlebell cleans
20 DU's
B WOD
For time:
25 wallball cleans
250 single unders
20 wallball cleans
200 single unders
15 wallball cleans
150 single unders
10 wallball cleans
100 single unders
5 wallball cleans
50 single unders
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