Sunday, January 31, 2016

Monday 2-1-16

Today marks day one of our nutrition challenge! As easy as tapping a few buttons on your phone each night, this challenge is meant to be a success regardless of where your diet currently is.  Good luck to everyone!!!

Gymnastics Skills

3 sets
5 toes to rings
5 strict push ups
5 strict pull ups

Then...

3 Rounds
10 Overhead squats (135#/95#)
50 Double unders 

Then...

5-5-5-5-5
Back Squat (as heavy as possible) 

Jolanta during last years Open! Have you registered yet?



Friday, January 29, 2016

Saturday 1-30-16

For Time
50 DB Thrusters (pick weight, but should be unbroken)
40 Pull ups
30 DB FS
20 Double Dumbbell Power Snatch 
10 Chest to Bar Pull ups

Christine. 

Thursday, January 28, 2016

Friday 1-29-16

Gymnastics Skills 
2 sets: 
10 sec inverted candle hold 
10 Punches down 
5 Candle stick long jumps back 
10 sec chin hold

Then...


AMRAP 12 MIN
10 Double Russian Kettlebell swings (53#/35#)
200 Meter Run
10 Box Jumps (24"/20")

Doris.




Wednesday, January 27, 2016

Thursday 1-28-16


"15.3"
AMRAP 14 Min
7 MU's
50 Wall Balls (20#/14#)
100 Double unders 

CRCF Coaches take over the holiday photo booth :) 

Tuesday, January 26, 2016

Wednesday 1-27-16


Gymnastics Skills
3 sets
10 second hanging arch and hollow hold

Then...

3 sets
5 X 3 kips + 1 pull up
5 jump to front support 
5 bar dips 

For Time
Row 500 Meters

Then immediately into...

2 Rounds
50 DL (135#/95#)
40 Ball Slams (20#/14#)
20 CTB Pull ups
10 Thrusters (135#/95#)

Kristin.



Monday, January 25, 2016

Tuesday 1-26-16


3 Rounds 
15 unbroken power snatches (115#/75#)
7 Muscle ups
20 alternating Pistols 

Then...

8 Sets
20 sec L-Sit (use two 45# bumper plates stacked on top of one another) 

The girls of 8:30am! 

Sunday, January 24, 2016

Monday 1-25-16

Gymnastics Skill Work
2 sets
10 hollow upper and lower body lifts
10 hollow body lifts
10 Arch upper body and lower body lifts
10 Arch lifts

Then...

3 Sets
5 Partner Flys
7 Theraband Thrusters
5 HSPU's or 5 Handstand to headstand


3 Rounds 
20 Bar Facing Burpees
15 Front Squats (135#/95#)
10 Shoulder to Overhead (135#/95#)

It just keeps getting better!



Friday, January 22, 2016

Saturday 1-23-16


Front Squat 
1 @ 90%

Then...

3 X 2 -40#/20#

Then...

3 Rounds
1 min: Inverted Burpees
1 min: DB Power Snatch (95#/55#)
1 min: Row for Calories
1 min: Run 200 Meters 

Learn to LOVE double unders again. Listen to January's Podcast for tips :) 

Thursday, January 21, 2016

Friday 1-22-16

Gymnastics Skills
Build up to a 1 min Handstand Hold either free standing, or against wall

Then...

"Tabata" (4 min) 
Candlestick jumps
V-ups

Then...

AMRAP 10 MIN
10 Clean and Jerks (115#/85#)
10 Toes to Bar
8 C&J
10 T2B
6 C&J
10 T2B
4 C&J
10 T2B
2 C&J
10 T2B
Max Clean and Jerk


Regionals are coming soon! 


Wednesday, January 20, 2016

Thursday 1-21-16

"15.2"
2 Rounds (0:00 - 3:00)
10 OHS (95#/65#)
10 CTB Pull ups

2 Rounds (3:00-6:00)
12 OHS (95#/65#)
12 CTB Pull ups

2 Rounds (6:00-9:00)
14 OHS (95#/65#)
14 CTB Pull ups

Continue until you can no longer complete the rxd amount of reps within the three minutes.

Our first ever workout. Pretty amazing how far CRCF has come! 

Tuesday, January 19, 2016

Wednesday 1-20-16

Gymnastics Skills
3 Sets:
5 Ring Rows w/ feet on box (3 sec hold at top)
5 Open Slide Outs
10 Toe Raiser Complex (10 raisers, 10 bounces, 10 punches)

For Time:
10 Rounds
10 Sumo Deadlift High Pull (95#/65#)
10 Thrusters (95#/65#)

Monday, January 18, 2016

Tuesday 1-19-16

Deadlift
1X3 @ 85%

1X5 - 60# for guys / -30# for ladies

Then...

"Diane"
21-15-9
DL (225#/155#)
HSPU

Last years party. This years is sure to be just as good! 

Sunday, January 17, 2016

Monday 1-18-16

Gymnastic Skills
2 sets
5 strict pull ups
5 strict chin ups
5 wide grip strict pull ups

Then...

Tabata (4 min)
Supine Plank hold
Kip on pull up bar

Then...

AMRAP 12 MIN 
12 Dumbbell Hang Squat Clean (55#/35#)
9 DB Shoulder to Overhead (55#/35#)
6 Box Jump (24"/20")

Multitasking. 



Friday, January 15, 2016

Saturday 1-16-15

AMRAP 5 MIN
1 lap around building

Then max rounds

10 Push Press (95#/65#)
10 Toes 2 Bar

Rest 3 Min 

AMRAP 5 Min 
1 lap around building

Then max rounds

10 Alternating Front Rack Lunges (95#/65#)
10 Ring Dips
2015 Holliday Party. Doris, Diane, Belia, Caroline, and Vickey. 

Thursday, January 14, 2016

Friday 1-15-16

Gymnastics Skills
5 Sets
3 Kips + 3 Kip to L
2 Sets
10 Horizontal Pull Ups
5 Support Shrugs

Airsquat Test
AMRAP 60 Seconds: Air Squat
*Force X Distance / Time

Then...

"CrossFit Total"
Back Squat 1 rep max
Shoulder Press 1 rep max
Deadlift 1 rep max

*Score is total load lifted over all three lifts.

Last 60 second squat test :)


Wednesday, January 13, 2016

Thursday 1-14-16

"15.1"
AMRAP 9 MIN
15 T2B(115#/75#)
10 DL (115#/75#)
5 Power Snatch (115#/75#)

Where do you get your food? 

Tuesday, January 12, 2016

Wednesday 1-13-16

Gymnastics Skill Work 
5 Sets
3 kips + 3 Kip to L
2 Sets
10 Horizontal pull ups
5 Support Shrugs

30-20-10
Thruster (135#/95#)
Bar Facing Burpee
Chest to Bar Pull up

Jackie.

Monday, January 11, 2016

Tuesday 1-12-16

AMRAP 15 MIN
15 KBS (53#/35#)
Run 200 Meters
15 Box Jumps (24"/20")

The Nutcracker.

Sunday, January 10, 2016

Monday 1-11-16

Gymnastics Skill Work
3 Sets:
15 Second Tuck Hang
2 Sets:
5 Hang Tuck ups
5 Ring Kips

3 Rounds 
100 Double unders
50 Wall Balls (20#/14#)
10 Clean & Jerks (185#/130#)

Nicholas, Reid, Liam.



Friday, January 8, 2016

Saturday 1-9-16

Teams of 2
Thrusters [2-4-6-8-10] (135#/95#)
Burpees [2-4-6-8-10]
Power Snatch [2-4-6-8-10] (135#/95#)
Toes 2 Bar [2-4-6-8-10]
Clean and Jerk [2-4-6-8-10] (135#/95#)

*The way this workout works is partner 1 does 2 thrusters, then partner 2 does 2 thrusters.  Then partner one does 4 Thrusters, followed by partner two doing 4 thrusters.
Continue with this pattern until finishing 10 clean and jerks each.

Work out in a positive environment.  It's the key to success, not just in fitness but in life :)

Thursday, January 7, 2016

Friday 1-8-16

Back Squat 
4X5 @ 70%

Then...

5 Rounds
20 meter OH Walking Lunge (45#/25#)
20 Burpees

Justin.



Wednesday, January 6, 2016

Thursday 1-7-16


Behind the neck PJ + OHS
4 X 1+3 @ 80% of your 1RM Snatch

Then...

3 Rounds
10 DB Hang Squat Snatch R-Arm (55#/35#)
5 Bar Muscle ups
10 DB Hang Squat Snatch L-Arm (55#/35#)
5 Bar Muscle ups

Wes coaching our girls youth soccer program.

Tuesday, January 5, 2016

Wednesday 1-6-16


Gymnastics warm up
3 sets
5 Strict leg lifts
8 Theraband pull downs
8 sit ups to but up

Then...

For Time
30 Double unders 
30 Jumping Air Squats
30 KBS (53#/35#)
30 KB Push press (15 right arm then 15 left arm)
30 KB SDHP (53#/35#)
30 KB Push press (15 right arm then 15 left arm)
30 KBS (53#/35#)
30 Jumping Air Squats 
30 Double unders 

Meg explaining the what and why.  

Monday, January 4, 2016

Tuesday 1-5-15


Push Press
4X3 @ 60% of your C&J

Then...

5 Rounds
25 Medball cleans (20#/14#)
20 Pull ups 

Korey.

Sunday, January 3, 2016

Monday 1-4-16

Gymnastics warmup 
2 Sets
8 Handstand Shrugs
10 Second partner Shoulder Stretch
6 min to work on Handstand Walks [scale with side walk against wall]

Then...

Back Squat 
1 @ 90%
1 X 5 - 60# for guys and -30# for ladies

Then....

5 Rounds
1 min DB DL (you pick weight)
1 min pushups

*Score is total reps.

Meg.




Friday, January 1, 2016

Saturday 1-2-16


FOR TIME
"Elizabeth"
21-15-9 
PC (135#/95#)
Ring Dip

"Isabel"
30 Power Snatches for time (135#/95#)

"Fran"
21-15-9
Thruster (95#/65#)
Pull up

*all benchmarks are performed back to back with no rest in between!

Javi getting his RomWod on!  Still haven't jumped on the romwod train? Here is a code for two free weeks!
http://romwod.com/members/aff/go/wes