WOD
2 Rounds for Time:
400 m Run
15 Pull Ups
15 Front Squats (115#/75#)
15 Toes to Bar
15 Power Cleans (115#/75#)
Friday, June 28, 2013
**FAREWELL AUDRA**
Today, we say "see ya later" to one of CFKP's Firebreathers. Audra started CrossFitting with us soon after giving birth and hasn't looked back. Less than a year later, she got her CFL1 Certificate and started helping out the coaches. She is the epitome of what a CrossFitter should be: competitive, determined, enthusiastic and most importantly, supportive. Anyone who has WODed with her can tell you that she is all of these things and more. She has excelled here at CFKP (just look how many times her name is at the top of the whiteboard) and we know she will do even more at her new box in FL.
Here are a few words from a couple of former CFKP Coaches:
"Audra=perserverance. Many times, Audra would show up (even during actual WOD times) and WOD by herself outside with Kimber. She could have easily quit when the "anti-Mom" movement began-but she didn't."
"Beauty and the Beast! Audra was the first to WOD in a skirt and it just blossomed from there! She always has a great WOD shirt to go with anything... Then there's the beast! HSPU, Ring Dips, MUSCLE UP, RHABDO ...she's always the one to keep up with (OK not the RHABDO part)! Not to mention her invites to "just run the flight line" like it's a walk in the park!"
So, Audra, best wishes on your next adventure in Jax, FL. You and your family will leave an incredibly large hole in our little CFKP family (we're starting to look like swiss cheese here).
And, so in your honor, we shall WOD!
WOD
400 m Burpee Broad Jump
For time.
Thursday, June 27, 2013
WOD
*NOT FOR TIME*
Pick a movement from the following:
Power Clean
Deadlift
Push Jerk
Front Squat
Snatch
Do 5 sets of 5 for that movement working up to a heavy 5. Run or row 400 m in between sets. So it might look like this:
Power Clean 5x65#
Run 400m
Power Clean 5x75#
Run 400m
Power Clean 5x85#
Run 400m
Power Clean 5x95#
Run 400m
Power Clean 5x105#
POWER CLEAN DEMO
DEADLIFT DEMO
PUSH JERK DEMO
FRONT SQUAT DEMO
SNATCH DEMO
*NOT FOR TIME*
Pick a movement from the following:
Power Clean
Deadlift
Push Jerk
Front Squat
Snatch
Do 5 sets of 5 for that movement working up to a heavy 5. Run or row 400 m in between sets. So it might look like this:
Power Clean 5x65#
Run 400m
Power Clean 5x75#
Run 400m
Power Clean 5x85#
Run 400m
Power Clean 5x95#
Run 400m
Power Clean 5x105#
POWER CLEAN DEMO
DEADLIFT DEMO
PUSH JERK DEMO
FRONT SQUAT DEMO
SNATCH DEMO
Wednesday, June 26, 2013
WOD
10 min AMRAP of:
2 Wall Climbs
4 Jumping Lunges (count each leg)
6 Ab-Mat Situps
8 Med Ball Cleans (20#/14#)
MEDICINE BALL CLEAN DEMO
10 min AMRAP of:
2 Wall Climbs
4 Jumping Lunges (count each leg)
6 Ab-Mat Situps
8 Med Ball Cleans (20#/14#)
MEDICINE BALL CLEAN DEMO
Tuesday, June 25, 2013
WOD
"Tabata Mash Up"
Push Press (95#/65#)
Burpees
Rest 1 minute
Back Squat (95#/65#)
Pull Ups
Tabata Mash Up: First 8 minutes, you will rotate between push press and burpees:
20 sec Push Press
10 sec rest (rotate)
20 sec Burpees
10 sec rest (rotate)
20 sec Push Press
10 sec rest (rotate)
20 sec Burpees and so on.
Rest 1 minute
Second 8 minutes, you will rotate between back squat and pull ups:
20 sec Back Squat
10 sec rest (rotate)
20 sec Pull Ups
10 sec rest (rotate)
20 sec Back Squat
10 sec rest (rotate)
20 sec Pull Ups and so on.
Score is total reps.
"Tabata Mash Up"
Push Press (95#/65#)
Burpees
Rest 1 minute
Back Squat (95#/65#)
Pull Ups
Tabata Mash Up: First 8 minutes, you will rotate between push press and burpees:
20 sec Push Press
10 sec rest (rotate)
20 sec Burpees
10 sec rest (rotate)
20 sec Push Press
10 sec rest (rotate)
20 sec Burpees and so on.
Rest 1 minute
Second 8 minutes, you will rotate between back squat and pull ups:
20 sec Back Squat
10 sec rest (rotate)
20 sec Pull Ups
10 sec rest (rotate)
20 sec Back Squat
10 sec rest (rotate)
20 sec Pull Ups and so on.
Score is total reps.
Friday, June 21, 2013
WOD
"Fun Friday"
1 Suicide
10 Push Ups
1 Suicide
20 Push Ups, 20 Squats
1 Suicide
30 Push Ups, 30 Squats, 30 Slam Balls
1 Suicide
40 Push Ups, 40 Squats, 40 Slam Balls, 40 DU's (120 Singles)
1 Suicide
Thursday, June 20, 2013
WOD
5 Rounds for Time of:
10 Toes 2 Bar
10 KB Swings (53#/35#)
10 Burpees
KB SWING DEMO
5 Rounds for Time of:
10 Toes 2 Bar
10 KB Swings (53#/35#)
10 Burpees
KB SWING DEMO
Tuesday, June 18, 2013
A WOD
B WOD
8 min AMRAP
5 Medicine Ball Clean and Press (20#/14#)
10 Push Ups
MED BALL CLEAN DEMO
8 min AMRAP
5 Squat Clean Thrusters (95#/65#)
10 Hand Release Push Ups
SQUAT CLEAN THRUSTER DEMO
5 Squat Clean Thrusters (95#/65#)
10 Hand Release Push Ups
SQUAT CLEAN THRUSTER DEMO
B WOD
8 min AMRAP
5 Medicine Ball Clean and Press (20#/14#)
10 Push Ups
MED BALL CLEAN DEMO
Monday, June 17, 2013
What...A Hero WOD on a Monday???
WOD
"Michael"
3 Rounds for Time of:
800 m Run
50 Back Extensions (Supermans)
50 Sit Ups
In Honor of Navy LT Michael Martin McGreevy Jr.
One of eight Navy SEALs in the group of 16 service members who were killed June 28, 2005, when their MH-47 Chinook helicopter was shot down in the rugged mountains of eastern Afghanistan.
Friday, June 14, 2013
Cash-In
3x10 Good Mornings (either with PVC or unloaded bar)
GOOD MORNING DEMO
WOD
5 Rounds for Time of:
12 Deadlifts (115#/75#)
9 Front Squats (115#/75#)
6 Push Press (115#/75#)
Each round should be completed without letting go of the bar. 5 burpee penalty each time you let go of the bar mid-round. Penalty can be done either at the time of infraction or after but the clock is still running during the burpees. You may rest in between completed rounds without a penalty. If performed inside of gym due to weather, DO NOT drop the bar onto the gym floor.
3x10 Good Mornings (either with PVC or unloaded bar)
GOOD MORNING DEMO
WOD
5 Rounds for Time of:
12 Deadlifts (115#/75#)
9 Front Squats (115#/75#)
6 Push Press (115#/75#)
Each round should be completed without letting go of the bar. 5 burpee penalty each time you let go of the bar mid-round. Penalty can be done either at the time of infraction or after but the clock is still running during the burpees. You may rest in between completed rounds without a penalty. If performed inside of gym due to weather, DO NOT drop the bar onto the gym floor.
Thursday, June 13, 2013
WOD
"Balls and Bells"
9-15-21-15-9 Reps of
Wall Balls (20#/14#)
KB Swings (53#/35#)
"Balls and Bells"
9-15-21-15-9 Reps of
Wall Balls (20#/14#)
KB Swings (53#/35#)
Wednesday, June 12, 2013
WOD
"Build A WOD"
4 Rounds for Time of (choose THREE of the following:)
15 Pull Ups
20 Sit Ups
20 Pistols (10 each leg)
30 Air Squats
7 Hand Stand Push Up
20 Double Unders
25 Push Ups
15 Box Jumps (24"/20")
20 Jumping Lunges (10 each leg)
15 KB Swings (53#/35#)
12 Burpees
20 Toes 2 Bar
Post exercises and time.
"Build A WOD"
4 Rounds for Time of (choose THREE of the following:)
15 Pull Ups
20 Sit Ups
20 Pistols (10 each leg)
30 Air Squats
7 Hand Stand Push Up
20 Double Unders
25 Push Ups
15 Box Jumps (24"/20")
20 Jumping Lunges (10 each leg)
15 KB Swings (53#/35#)
12 Burpees
20 Toes 2 Bar
Post exercises and time.
Tuesday, June 11, 2013
TABATA TUESDAY
Cash In
4x15 sec L-sits (parallete or pull up bar)
WOD
Tabata Double Under's (Singles 3:1)
Rest 1 min
Tabata Pull Ups
Rest 1 min
Tabata V-Sit Ups
For total reps. NOTE: If DU's are scaled to singles, divide total singles by 3 to get score.
A tabata is 8 rounds of 20 sec of work followed by 10 sec of rest. The first tabata of DU's will take 4 min to complete. Rest 1 min then start the tabata pull ups. WOD apps with tabata timers are ideal to use instead of a watch.
Cash In
4x15 sec L-sits (parallete or pull up bar)
WOD
Tabata Double Under's (Singles 3:1)
Rest 1 min
Tabata Pull Ups
Rest 1 min
Tabata V-Sit Ups
For total reps. NOTE: If DU's are scaled to singles, divide total singles by 3 to get score.
A tabata is 8 rounds of 20 sec of work followed by 10 sec of rest. The first tabata of DU's will take 4 min to complete. Rest 1 min then start the tabata pull ups. WOD apps with tabata timers are ideal to use instead of a watch.
Monday, June 10, 2013
Cash In
Max Double Unders in 2 minutes
WOD
400 m Walking Lunge with Wall Ball Overhead (20#/14#)
Every time the ball drops to head level or below, you must perform 10 push ups before continuing.
Max Double Unders in 2 minutes
WOD
400 m Walking Lunge with Wall Ball Overhead (20#/14#)
Every time the ball drops to head level or below, you must perform 10 push ups before continuing.
Friday, June 7, 2013
"A WEEK OF GIRLS-DAY 5"
WOD
"Victoria" Hero WOD
5 Rounds for Time:
10 Thrusters (95#/65#)
14 Box Jumps (24"/20")
12 Sumo Deadlift High Pulls (95#/65#)
12 Burpees
27 KB Swings (53#/35#)
Scaling Options: 30 min Time CAP or 3-4 Rounds
SDHP DEMO
WOD
"Victoria" Hero WOD
5 Rounds for Time:
10 Thrusters (95#/65#)
14 Box Jumps (24"/20")
12 Sumo Deadlift High Pulls (95#/65#)
12 Burpees
27 KB Swings (53#/35#)
Scaling Options: 30 min Time CAP or 3-4 Rounds
SDHP DEMO
Thursday, June 6, 2013
"A WEEK OF GIRLS-DAY 4"
WOD
"Nancy"
5 Rounds for Time:
400 m Run
15 OHS (95#/65#)
OHS BASICS
WOD
"Nancy"
5 Rounds for Time:
400 m Run
15 OHS (95#/65#)
OHS BASICS
Wednesday, June 5, 2013
"A WEEK OF GIRLS-DAY 3"
WOD
"Mary"
20 min AMRAP
5 HSPU
10 Pistols/One Legged Squats (alternating/5 per leg)
15 Pull Ups
Tuesday, June 4, 2013
"A WEEK OF GIRLS-DAY 2"
WOD
"Grace"
For Time
30 Clean & Jerk (135#/95#)
CLEAN & JERK DEMO
WOD
"Grace"
For Time
30 Clean & Jerk (135#/95#)
CLEAN & JERK DEMO
Monday, June 3, 2013
"A WEEK OF GIRLS-DAY 1"
WOD
"Kelly"
5 Rounds for Time
400 m Rum
30 Box Jumps (24"/20")
30 Wall Ball Shots (20#/14#)
Note: Box jumps may be performed on the stone wall across from Halsey and WBs may be performed on the nearby light poles.
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