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Mon

Posted 01/15/17 by | 0

cfit-invitational-implements-worm

ST:

Find  a 4 RM Front Squat (near 85%)

-then-

1 Drop Set (-20-40) for max reps

Stamina:

5 rounds-

10 Overhead Walking Lunges (105/75, total)

10 GHD SU

10 Back Ext.

10 BB Curls

15 Windmills (each hand)

200m Row


Sat

Posted 01/13/17 by | 0

21-sep-2016-102

SKILL:

Intro to Handstand Push-up and variations/progressions

*and* try to accumulate 50 HSPU all in 17 minutes.

(Use your absolute hardest version, BUT be REAL with yourself. All reps should be of good quality. ie strict, deficit, kipping with 2 puzzle pads, box push-ups, etc.)

:)

In a team of 2 or 3:

20 min AMRAP:

2 Deadlifts (275/185, or quite heavy)

10 Hand Flash Push-ups

20 Abmat Sit-ups

*Partner “A” must complete an entire round alone before Partner “B” also does an entire round alone. Like a true relay, one must tag hands of the partner before switching. Continue with this format. Only one person works at a time.

 


Fri

Posted 01/12/17 by | 0

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WU:

800m Run, 1000m row, or

bear crawl

crab walk

cat/cow

bird dog

30 sec dead hang on pullup bar

shoulder mobi

5 RFT:

11 Burpees

11 Pull-ups

*fast

ST:

3 Supersets of:

10 Bent over Barbell Row (Kip if you want)

10 Front Rack Lunges (5/5)

(Go heavy. No scoring needed. same bar. No rack. The supersets are performed back-to-back with little to no rest in between. Rest as needed between Supersets.)


Thurs

Posted 01/11/17 by | 0

21-sep-2016-375

WU:

5 min of-

10 bear crawls

5 barbell PC

5 barbell OHS

15 second couch stretch

METCON:

4 min AMRAP of OH Squat (115/85)

4 min AMRAP of Calories on bike or rower

3 min AMRAP of  Power Clean (155/105)

3 min AMRAP of Box Jumps (24/20)

*no rest in between amraps

*4 separate scores

ACC:

4 x :15 second L-sit hold


Wed

Posted 01/10/17 by | 0

21-sep-2016-242

S1:

Work up to 85% Snatch

2 x 1

S2:

Work up to 80% Clean and Jerk

2 x 1

S3:

Work up to 85% Back Squat

3 x 2

Attn, Weirdos: This is not a max out day for any lift. Thx for understanding and participating.

Mobility:

Couch stretch, Wall Split, Figure 4

 

 


Tues

Posted 01/09/17 by | 0

30-sep-117

7 RFT:
9 Power Snatch (95/65#)
15 Wallballs (20/14#)
21 Double-unders

ACC:

3 sets-

5 x 10m Shuttle Sprints + 40 second overhead dumbell hold (50/35, each hand)


Mon

Posted 01/08/17 by | 0

12-dec-16-073

5 Rounds, for max reps:
1:00 Row for Calories
1:00 Power Cleans (135/95#)
1:00 Burpees Over Bar
1:00 Rest

Not For Time, but in the least amount of sets possible:

50 Toes-to-Bar

*strict if you can


Sat

Posted 01/06/17 by | 0

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In teams of 2 or 3:

100 Cals on Row or Assault Bike (160 cals on Schwinn)

100 OHS (105/75)

100 Deadlifts (235/165)

100 WBS (20/14, 10′ all)

 

 


Fri

Posted 01/05/17 by | 0

30-sep-118

SS:

Build to a heavy 2 Rep (Touch n Go) Power Clean & Push Jerk

AMRAP 20:

10 Ring Dips

20 Med-ball Squat Cleans

30 Sit-ups

 


Evening Classes Cancelled

Posted 01/05/17 by | 0

Image result for crossfit enjoy your snow day

Hello everyone, with the roads not being much better and the potential risk of roads worsening when the sun goes down we have decided to cancel the rest of the day. The 4pm kids, 5pm WOD, and 6pm WOD are all cancelled. Please be safe if you are out and about, and be sure to check back here tomorrow for updates on tomorrows classes. We are going to try our best to be open for at least part of the day.

Love you all,

CFL Team