Tuesday, December 31, 2013

Wednesday 1-1-14

Happy NewYear everyone!!!!

CRCF is closed today, but if you absolutely need to get in a workout here is one I will be doing today  and I encourage you to try and get as many people as possible to try it with you as well :)

EMOM (Every minute on the minute) for 20 Min
10 Burpees

HAVE FUN... See everyone tomorrow!

Monday, December 30, 2013

Tuesday 12-31-13

   "helen"
   3 rounds
   Run 400 meters
   21 kb swings (53#/35#)
   12 pull ups

Sunday, December 29, 2013

Monday 12-30-13

4 rounds
   10 dead lifts (225#/135#)
   10 burpees

   2 min rest

 4 rounds
   5 power cleans (225#/135#)
   50 double unders 

Friday, December 27, 2013

Saturday 12-28-13

15 min to establish a 1rm snatch

Then...

"Randy"
For Time
75 snatches (75#/55#)

Thursday, December 26, 2013

Friday 12-27-13

5 rounds
50 double unders (100 singles)
5 box jumps (36"/30")
10 toes to bar
*EMOM 1 squat clean @ 80% of your 1rm

Monday, December 23, 2013

Tuesday 12-24-13

12 Days of CrossFit

For Time:

1 Power Clean (205#/105#)
2 Deadlifts (205#/105#)
3 Toes to Bar
4 Box Jumps (30"/24")
5 Wall Balls (20#/14#)
6 KB Swings (70#/53#)
7 Air Squats
8 Pull Ups
9 Med Ball Cleans (20#/14#)
10 Burpees
11 Goblet Squats (70#/53#)
12 Goblet Walking Lunges - each leg (24 total) (70#/53#)

This WOD is meant to be carried out like the song, "12 Days of Christmas".  You will complete movement 1...then movement 2, 1....then movement 3, 2, 1...until you have continued through movement 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, and finally 1.  

Sunday, December 22, 2013

Monday 12-23-13

For Time:

3 Rounds:
6 Push Press (135#/95#)
3 Front Squats

1 min. rest

3 Rounds:
12 Push Press (95#/65#)
6 Front Squats

1 min. rest

3 Rounds:
18 Push Press (75#/45#)
9 Front Squats

Friday, December 20, 2013

Saturday 12-21-13

"Josh"
For time
21 overhead squat (95#/65#)
42 pull ups
15 OHS
30 pull ups
9 OHS
18 pull ups

Thursday, December 19, 2013

Friday 12-20-13

Buy in 25 wall balls
4 rounds
5 Deadlift 345#
50 Double under
Cash out 25 wall balls

Wednesday, December 18, 2013

Thursday 12-19-13

4 rounds
6 hspus
12 kb SDHP (80#/62#)
6 toes to bar

2 min rest

For time
50 Russian kb swings (80#/62)
 * the goal is no more than two sets if not one. 

Tuesday, December 17, 2013

Wednesday 12-18-13

Back squat wave
4/3/2-4/3/2-4/3/2
* Pick up next set of 4 where you left off on 2 the previous set. 

Monday, December 16, 2013

Sunday, December 15, 2013

Friday, December 13, 2013

Saturday 12-14-13

"Josh"
21 overhead squats (95#/65#)
42 Pull ups
15 OHS
30 pull ups
9 OHS
18 Pull ups

* OHS Weight is something you can go unbroken on each set of 21-15-9
* pull ups will not be unbroken

Thursday, December 12, 2013

Friday 12-13-13

10 Min to establish a 1RM Back squat

Then...

10 X 3 Back squat @ 80% of 1RM from above


Wednesday, December 11, 2013

Thursday 12-12-13

EMOM 10 MIN
3 Muscle ups
* This is meant to be skill work.  If you have muscle ups you're focusing on stringing the muscle up together with efficiency.  Scaling from there will be determined by our muscle up progression warm up.

Then...

FOR TIME
800 M Run
20Squat clean wall balls (20#/14#)
600 M Run
20 Squat clean wall balls
400 M Run
20 Squat clean wall balls
200 M Run
20 Squat clean wall balls


Tuesday, December 10, 2013

Wednesday 12-11-13

AMRAP 10 MIN
6 DL (315#/225#)
50 Double Unders
6 Box Jumps (30"/24")

2 Min Rest

AMRAP 5 Min
3 DL (225#/135#)
25 Double unders
3 Box Jumps (24"/20")


Monday, December 9, 2013

Tuesday 12-10-13

EMOM 10 MIN
3 HSPU's

* This is meant to be skill work.  Focus on hollow body positioning, proper hand and head placement (tri-pod), and good stacked finish position.
* If you don't have HSPU'S we will scale with
   1) Banded HSPU'S
   2) 6 Shoulder taps
   3) 10 Second Handstand Hold to slow lower, to knees to elbow to wall X 5
   4) 10 sec headstand hold - Knees to elbows and feet to wall X 5
   5) 15 Sec practicing getting into a headstand and holding in tight position

Then...

5 Rounds
20 KB Swings (53/35)
100 M Sprint
10 Pull ups

* KB weight is 20 unbroken on first round


Sunday, December 8, 2013

Monday 12-9-13

Double Tabata (8 Min)
Power Clean (115#/95#)
Push up

*Power clean weight should be something you could go 30 reps unbroken on.
* Score is average number of power cleans & average number of push ups.  So 2 scores.

Then...

7 X 3 Front Squat (90% of your 1rm front squat)

* Should be a weight where 3 reps is a struggle.  May even fail the last rep of the last couple of sets
* No more than 2 min rest between sets.  Be quick on changing weights with partner and self

Friday, December 6, 2013

Saturday 11-7-13

"Blake"
4 rounds
100 ft overhead walking lunge (45#/25#)
30 box jumps (24"/20")
20 wall balls (20#/14#)
10 HSPUS


Thursday, December 5, 2013

Friday 11-6-13

21-15-12-9-6-3 (10 min cap)
Hanging power clean (115#/85#)
back squat


* For the hanging power cleans pick a weight you can go unbroken on the first set of 21.
* Every time you put the bar down during a round (21,15,12,9,6, or 3) you must complete 200 meter sprint immediately before continuing.
* For example: If you complete the round of 21 hanging power cleans & 21 back squats without putting the bar down, you may drop the bar before starting the round of 15.
* However, if you drop the bar before the 21 hanging power cleans and 21 back squats are completed, you must immediately sprint 200 meters before continuing where you left off in the round of 21.

3 min rest (from where you finished the workout above)

3 rounds
21 overhand grip DL (115#/85#)
200 m kb farmers walk (53#/35# each hand) 

Wednesday, December 4, 2013

Thursday 11-5-13

AMRAP 12 min
30 snatches (75#/55#)
10 burpees
20 Snatches (135#/95#)
20 burpees
10 snatches (185#/125#)
30 burpees
MAX SNATCHES (205#/140#)

* First weight should be 15-20 unbroken (VERY LIGHT!!!)
* Second set of snatches is a SIGNIFICANT jump in weight.  3-5 unbroken
* Third set is another significant jump.  This should be singles as well as the last set of snatches

Tuesday, December 3, 2013

Wednesday 12-4-13

10 Rounds (15 total min)
AMRAP 1 min
10 push press (135#/95#)
max reps toes to bar
rest 30 sec

*score is total toes to bar

Then…

Below the knee snatch pull
3-3-3-3-3
*looking for positive contact with the hip and shrug.  Keep shoulders over bar as long as possible with weight through heels during entire movement.  DO NOT COME UP ON YOUR TOES AT ALL!!!
* This movement works the 2nd pull of the snatch.  Speed through the middle, hip contact, and shrug!


Monday, December 2, 2013

Sunday, December 1, 2013

Monday 12-2-13

For time (10 min cap)
30 thrusters (75#/45#)
30 kb swings (53#/35#)
3 rope climbs
20 thrusters
20 kb swings
2 rope climbs
10 thrusters
10 kb swings
1 rope climb

* Weights should something you are able to go unbroken on the round of 30 thrusters and 30 kb swings.

5 min rest

Then...

Every 2 min for 12 min
400 meter sprint

* this should take you around 1:30 to 1:00 per round. If over 1:30 on your first round do 200 meter sprints instead. If you're doing 200 m sprints in under 1:00 then switch to 300 meter sprints. There will be an extra cone out to show the 300 meter mark. Listen to your coach :)

Friday, November 29, 2013

Saturday 11-30-13

CRCF IS CLOSED TODAY FOR THE HOLIDAY WEEKEND.
CHOOSE ONE OF THE FOLLOWING AND GET SOME PEOPLE TO DO IT WITH YOU

FLAG FOOTBALL
BASKETBALL
RAQUET BALL
VOLLEY BALL
SOCCER
HAWIAN FRISBEE
KICK BALL

POST TO FACEBOOK WHAT YOU DID :)

Thursday, November 28, 2013

Friday 11-29-13

REMINDER!!!!!! WE'RE ONLY OPEN FOR A 10:30AM CLASS…. WE ARE CLOSED THE REST OF THE DAY AND WE ARE ALSO CLOSED ON SATURDAY.  SO GET IN HERE AND WORK OFF SOME OF THAT TURKEY FROM THURSDAY….. THEN GO BACK TO ENJOYING YOUR TIME WITH FRIENDS AND FAMILY!!!

"DT"
5 ROUNDS FOR TIME
12 DL (155#/105#)
9 Hanging power cleans
6 push jerks

3 min rest

For time
100 Bar facing burpees 

Wednesday, November 27, 2013

Thursday 11-28-13

HAPPY THANKSGIVING

FOR MAX LOAD…… FOOD, FAMILY, FOOTBALL, NAP, PIE, NAP, FOOTBALL, NAP, STUFFING…. SLEEP :)


Tuesday, November 26, 2013

Wednesday


FOR MAX LOAD (12 min cap)

3 position clean (high hang, hang, floor)
2 front squats
1 jerk

*Complete all 6 reps without letting go of the bar, working yourself up to heaviest weight possible with out missing a rep

2 min rest 

EVERY 2 MIN FOR 16 MIN
1 Clean @ weight from above
200 m sprint 


Monday, November 25, 2013

Tuesday 11-26-13

For max reps per round

2 MIN AMRAP
100 DOUBLE UNDERS
30 KB SDHP (80#/62#)
30 BOX JUMPS (30"/24")
30 SHOULDER TO OVERHEAD (95#/65#)
30 CTB PULL UPS
MAX REPS BURPEES

1 MIN REST

4 MIN AMRAP
100 DOUBLE UNDERS
30 KB SDHP (80#/62#)
30 BOX JUMPS (30"/24")
30 SHOULDER TO OVERHEAD (95#/65#)
30 CTB PULL UPS
MAX REPS BURPEES

1 MIN REST

6 MIN AMRAP
100 DOUBLE UNDERS
30 KB SDHP (80#/62#)
30 BOX JUMPS (30"/24")
30 SHOULDER TO OVERHEAD (95#/65#)
30 CTB PULL UPS
MAX REPS BURPEES

1 MIN REST

8 MIN AMRAP
100 DOUBLE UNDERS
30 KB SDHP (80#/62#)
30 BOX JUMPS (30"/24")
30 SHOULDER TO OVERHEAD (95#/65#)
30 CTB PULL UPS
MAX REPS BURPEES

* GO AS FAR AS POSSIBLE IN THE ALOTED TIME LIMIT, TAKE 1 MIN REST, THEN START THE NEXT AMRAP AT THE BEGINNING (double unders), AGAIN WORKING YOUR WAY AS FAR THROUGH THE CHIPPER AS POSSIBLE.
* YOUR SCORE FOR EACH ROUND IS THE NUMBER OF REPS OF WHATEVER MOVEMENT YOU WERE ON


Sunday, November 24, 2013

Friday, November 22, 2013

Saturday 11-23-13

Saturday
Buy in – 400 Meter run carrying bumper plate Overhead (45#/25#)
·       Must complete 5 air squats before continuing if you put the plate down
100 double unders
10 burpees to plate
80 double unders
8 burpees to plate
60 double unders
6 burpees to plate
40 double unders
4 burpees to plate
20 double unders
2 burpees to plate
Cash out – 400 meter run carrying bumper plate overhead (45#/25#)

·      Must complete 5 air squats before continuing if you put the plate down

Thursday, November 21, 2013

Friday 11-22-13

Friday
For Time
8 Snatches (165#/105)
3 cone shuttle sprint
6 Snatches
2 Cone shuttle sprint
4 snatches
1 cone shuttle sprint
2 snatches

3 min rest…


Max height box jump


Wednesday, November 20, 2013

Thursday 11-21-13

Thursday
30 Rounds for time
1 Squat clean Thruster (225#/135#)

1 Bar muscle up


Tuesday, November 19, 2013

Wednesday 11-20-13

Wednesday
“Fight gone bad”
3 Rounds
Wall Balls (20#/14#)
SDHP (75#/45#)
Box Jump (20”)
Push Press (75#/45#)
Row (Calories)
1 min rest


*In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


Monday, November 18, 2013

Tuesday 11-19-13

TUESDAY
EMOM 10 min
6 Push press + 3 push jerk (165#/105#)
Then… (No rest, quickly change weights)
EMOM 10 Min

6 Deadlifts + 3 Bar facing Burpees (255#/175#)