Friday, March 9, 2012

Cash In:
Shoulder stretches with PVC pipe or band.

A/B WOD
50 Double unders (3:1 singles)
Then,

10! (10, 9, 8, etc)
Good mornings (weight of choice)
Toes to bar
Supermans

Then,
50 Double Unders

For time.

Example, Good mornings:
http://www.youtube.com/watch?v=2fpAZEVKMWM

Cash Out (time permitting):
Max front plank hold (time).

Thursday, March 8, 2012

A WOD


The "Baby" Bear Complex


3 rounds of 7 repetitions of the following sequence:
Power Clean
Front squat
Push press
Back squat
Push press

-You may not let go of the bar during a sequence; however, you may rest the bar in the front or back squat rack position. 

-Rest as needed (within reason!) between each round.  

-Please note that this is not a timed WOD, so challenge yourself but make sure to focus on proper form.

-Coaches: please have athletes partner up to create two rounds/groups and keep track of reps.

-Athletes: please try to get warmed up early and be ready to go at your class time!  This WOD tends to be long.

Bear Complex (full 5 rounds) Video:
http://www.youtube.com/watch?v=0WOP9J7QPwI


B WOD

5 Rounds of 7 repetitions of the following sequence:
1 Wallball clean
2 Wallball shots
- scale weight as needed and increase weight as needed between each sequence

Wednesday, March 7, 2012

"CHALLENGE" Running Baseline WOD Re-test


A/B WOD


3 Rounds For Time:

400 meter run
40 squats
30 abmat situps
20 burpees
10 walking lunge (5 each leg)
5 strict plank pushups (no knees if at all possible)


Good luck everyone!


STRENGTH WOD (Optional and Independent):
Bench press to find three rep max-
5, 5, 3, 3, 3

Tuesday, March 6, 2012

Cash In:
1 minute bottom squat hold x3


A/B WOD
10 Minute AMRAP:

7 front squat
5 push press, behind and in front of the head (1 rep=behind the head and back to front of head position)
15 supermans

Coaches: 
-Please scale the weight for B Wods to account for proper form and transitions.  Opt for light weight and better form.
-Use same weight for front squat and push press


Cash out:
Max strict pull ups in 2 minutes


Strength WOD (Optional and Independent):
Deadlift
5, 5, 5, 3, 3, 1
Same deal - use a weight that you are comfortable deadlifting and then add weight with each set.  Find your one rep max for the last rep.  Record it!

Monday, March 5, 2012

A/B WOD


4 Rounds of:

10 Hand Stand Pushups
12 Pullups
20 Box Jumps
4 Suicides

For time.

Coaches: Scale HSPUs and pull ups as appropriate for B WOD.

Strength WOD:
(Optional and Independent)

Back squat:
5, 5, 5, 3, 3, 1

Start the five reps with a weight that you are comfortable lifting and add weight with each round.  Establish your one rep max at the last set.  Remember your one rep max weight!

Sunday, March 4, 2011

Farewell WOD for BETH!!! 
1000

Although she doesn't leave until Wednesday, today will be Beth' going away WOD.  Beth has been a great addition to our little crossfit family here in Atsugi.  Beth has been an inspiration to many people starting crossfit and she will be missed here by so many.  Beth has an ability to push through a difficult WOD which can be truly amazing.  She is one of our strongest and fastest ladies right now, as well as one of the most fun to be around.  Beth, you will leave a hole in CFKP when you leave this week, we love you so much. 

Beth will be medivac-ed to Chicago this week to begin her treatment for breast cancer.  In her honor we will be doing the barbells for boobs fundraiser WOD amazing "grace" See more details about amazing "grace"  HERE.  We will be performing "grace" and raising funds every month in Beth's name until October, when we will donate what we have collected at that time to Barbells for Boobs.

WOD

"Grace"

30 ground to overhead (135/95)

For time

For donation

**Please feel free to participate in this wod with us, even if you are not a regular crossfitter.  We will scale the workout to a beginners level no problem.  Kids will also be welcome at this wod****

Friday, 2 March 2012

*** ANNOUNCEMENT***

GYMNASTICS STRENGTH CLASS TOMORROW @ HALSEY 0930-1030. 

Cash In
Max time handstand hold x 3. 1 minute of rest starting after last person drops in between rounds.

WOD
10 Min AMRAP
3 Wall climbs
6 Pistols (3 each leg)
9 Situps

Cash Out
2:00 minutes max pushups