Wednesday, April 10, 2013

CROSSFIT MAINSITE WOD 130408

A/B WOD

10 Rounds (Each for Time)

100 m Sprint

Rest 90 sec

Try to keep each sprint within 3-4 sec.  Suggest going across the street and running parallel to the straight away on the track next to the construction fence.  If you don't have a watch, check one out from the front desk.

Tuesday, April 9, 2013

FAREWELL NATE!

Today's WOD is one of Nate's last with us at CFKP!  During his time here in Atsugi, he has become one of the Rx Firebreathers who gives every WOD 150%!  He continues to set PR's every month and never settles for mediocrity.  He really came into his own during one of our 9 week challenges...he committed fully to the Paleo, Whole 30 and CrossFit lifestyles and eventually won 2 categories in the challenge.  At one point, Nate had become a regular Olympic weightlifting partner for Cindy Larsen, our former coach.  He has learned so much from our previous coaches and applies that knowledge for his own benefit as well as helping out fellow athletes.  No doubt Nate will continue CrossFitting when he returns to the states and hopefully become CF Level 1 certified in the near future.

 You will be missed Nate....your competitive, compassionate but friendly nature will leave a huge hole in our family!  We wish you all the best and so in your honor, we will WOD!

A/B WOD

10 rounds for time

5 HSPU (scale is using abmats, pike from box or floor)

10 Burpees

25 Double Unders (scale is 3:1 singles)

Monday, April 8, 2013

A WOD

Walking Lunge, 100 steps, (35#/25# plate over head)
21 Toes to Bar, 21 Sit Ups

Walking Lunge, 80 steps, (35#/25# plate over head)
18 Toes to Bar, 18 Sit Ups

Walking Lunge, 60 steps, (35#/25# plate over head)
15 Toes to Bar, 15 Sit Ups

Walking Lunge, 40 steps, (35#/25# plate over head)
12 Toes to Bar, 12 Sit Ups

Walking Lunge, 20 steps, (35#/25# plate over head)
9 Toes to Bar, 9 Sit Ups


B WOD

Walking Lunge, 100 steps
21 Knees to Elbows, 21 Sit Ups

Walking Lunge, 80 steps
18 Knees to Elbows, 18 Sit Ups

Walking Lunge, 60 steps,
15 Knees to Elbows, 15 Sit Ups

Walking Lunge, 40 steps,
12 Knees to Elbows, 12 Sit Ups

Walking Lunge, 20 steps,
9 Knees to Elbows, 9 Sit Ups

Friday, April 5, 2013

CrossFit Games Open WOD 13.5

A WOD
4 min AMRAP

15 Thruster (100#/65#)
15 Chest to Bar Pull Ups


If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

B WOD
4 min AMRAP
  

15 Thruster (65#/45#)
15 Jumping Chest to Bar Pull Ups or Chin over Bar Pull Ups


If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

THRUSTER DEMO

 

Thursday, April 4, 2013

A/B WOD
5 Rounds for Time

10 Back Squats (115#/85#)
10 Burpees

You may rack the bar for this WOD.

Note: FOCUS ON GOOD FORM (reduce weight if necessary) ...Keep weight in the heels, knees driving out over toes, tight Lumbar Curve (low back) keeping chest up and make sure your hip crease travels below parallel.



BACK SQUAT DEMO

Wednesday, April 3, 2013

Buy In
Shoulder Mobility
In addition to warm-up, spend a few minutes working on those shoulders.

A/B WOD
12 min AMRAP

10 Box Jumps (24"/20")
15 KB Swings (53#/35#)
20 Abmat Sit Ups

Remember to scale as necessary.  Step ups can be subbed for box jumps and lower weight dumb bells can be used. 

Tuesday, April 2, 2013

Buy In
Row 500 m

A/B WOD
"Invisible Fran" for Time

21-15-9-15-21
Air Squats
Push Ups

Should look like this:
21 Air Squats
21 Push Ups
15 Air Squats
15 Push Ups
9 Air Squats
9 Push Ups
15 Air Squats
15 Push Ups
21 Air Squats
21 Push Ups