Basic everyday WODs.
Josh coaching his boy Schultz
Gymnastics
Spend 15 minutes working on 2 different gymnastics movements
Conditioning
AMRAP in 18 minutes of:
10 Thrusters (95 / 65)
15 Pull-ups
20 Box Jumps (24 / 20)
Rx+ 135 / 95, chest to bar
The Secret to Getting Better at CrossFit | Tabata Times
Lea the legend
Strength
Shoulder Press
8 minutes to build to a max press for the day
then,
Every minute, for 8 minutes:
3 Presses at 68% of todays max (no touch and go, from the floor)
5 / 3 Strict, dead hang chest to bar chin-ups
Conditioning
Complete as many reps as possible in 12 minutes following the rep scheme below:
2 Strict Push-ups*
2 Toes to Bar
2 Alternating DB Snatches (choose a challenging weight)
4 Strict PU
4 Toes to Bar
4 Alternating DB Snatches
6…
6…
6…
8…
8…
8…
etc
*strict push-up: no hip to ground contact*
Rx+ barbell power snatches (120 / 75)
Sleepless in America
Day – Go Green Bay!
Strength
Back Squat
Take 8 minutes to build to a heavy single
then
Every minute, for 8 minutes:
3 Back Squats at 68% of todays max
3 Tall Box Jumps
Conditioning
“Money Maker”
AMRAP in 10 minutes of:
20 Kettlebell Swings (53 / 35)
20 Walking Lunges with Plate Overhead (45 / 35)
Rx+ 70 / 53, 20 lb vest
Last done: July 25, 2014
12 Graphs That Show Why People Get Fat | Authority Nutrition
Bethany and Tracy
Conditioning
AMRAP in 3 minutes of:
Max Calories – Airdyne
2 minute rest
AMRAP in 3 minutes of:
Max Calories – Rower
2 minute rest
AMRAP in 3 minutes of:
Burpee Box Jump Overs (24 / 20)
2 minute rest
AMRAP in 3 minutes of:
Max Wall-Balls (20 / 14)
2 minute rest
AMRAP in 3 minutes of:
Max 40 meter shuttle sprints
Baldwin
Conditioning
Thanksgiving Day Massacre Part Deux
Seven rounds for time of:
10 Back Squats (135 / 95)
8 Burpee Pull-ups
10 Kettlebell Swings (53 / 35)
200m Run
Rx+ 165 / 110, 5 Burpee MU, 70 / 53
Happy Thanksgiving!
Courtney
Conditioning
“Filthy Fifty”
Complete the following for time:
50 Box jump (24 / 20)
50 Jumping pull-ups
50 Kettlebell swings (35 / 26)
50 Walking lunge steps
50 Knees to elbows
50 Push press (45 / 35)
50 Good Mornings (45 / 35)
50 Wall-balls (20 / 14)
50 Burpees
50 Double unders
Thanksgiving Schedule:
Wednesday: Normal schedule, except no Olympic Lifting at 6:30. It will be our normal CrossFit class instead.
Thursday: Closed.
Friday: 11:30, 3:30, 4:30 and 5:30 classes only.
Saturday: Normal.
Sunday: Normal
Unbelievable – Obesity Epidemic Costs World $2 Trillion a Year, Study Says | The Wall Street Journal
Alana
Strength
Shoulder Press
8 minutes to build to a max press for the day
then,
Every minute, for 8 minutes:
3 presses at 65% of todays max (no touch and go, from the floor)
5 / 3 Strict, dead hang chest to bar chin-ups
Conditioning
Three rounds for time of:
400m Run
16 Alternating DB Snacthes
20 Wall-Balls (20 / 14)
Rx+ 60 / 45, 35 / 20
THANKSGIVING SCHEDULE:
Monday, Tuesday, Wednesday: normal schedule. Except, CrossFit class instead of weightlifting on Wednesday at 6:30 PM
Thursday: Closed
Friday: 11:30, 3:30, 4:30, 5:30 only
Ex-Vegans Anne Hathaway And Bill Clinton Praise Paleo-Style Low-Carb Diets For Energy And Weight Loss | INQUISITR
Rex
It’s time to start a new strength cycle, and this time the focus will be on strength endurance. We just finished a linear progression strength cycle, which was successful for virtually everyone who came consistently. Nearly everyone hit a personal record. At the start of the new year, we’re going to start that linear progression cycle again.
You may be asking why we’re switching up the program. The reason: I’d like to build everyone’s endurance under heavy load over the next 6 weeks. The theory is that better endurance under load means that when we get back to linear progression, you will be able to push harder in those last few heavy sets of 5 x 5 and 5 x 3’s. Building strength endurance will be very beneficial in developing your conditioning capacity, too.
This’ll be the new strength programming format for our squats and presses that we do on Monday and Tuesday. I truly feel you guys will find this to be fun and we will see great results.
Keep in mind: we are going to have a lot of days where the instructions will read: “Take 8 minutes to build to a 1 rep max for the day”. Your one rep max numbers in the 8 minute cap will likely be lower than what you just did when we tested 1 rep max. However, don’t fret. I gave you about 25-30 minutes and we spent about three months training for that 30 minutes to build to a max, not 8 minutes. Now I am asking you to get as heavy as possible in 8 minutes, so don’t freak out and get down on yourself if you don’t hit any PRs. Again, building endurance under heavy load is the goal.
Strength
Back Squat
8 minutes to establish a 1 rep max for the day
then,
take 2 minutes to load your bar to 65% of todays max
then,
every minute, on the minute, for 8 minutes:
3 Back Squats @ 65%
3 Box jumps (ATAP)
Conditioning
For time:
21-15-9-6-3 rep rounds of:
Pull-ups
Burpees
Rx+ 21-18-15-12-9-6-3 rep rounds:
CTBPU
Burpees to a target 6 inches above max reach
THANKSGIVING SCHEDULE:
Monday, Tuesday, Wednesday: normal schedule. Except, CrossFit class instead of weightlifting on Wednesday at 6:30 PM
Thursday: Closed
Friday: 11:30, 3:30, 4:30, 5:30 only
Dan Bailey doing “Grace”. Awesome video.
Stache Bash Workout!
TRAINER’S CHOICE!
Because we are hosting the annual Movember Stache Bash Workout here at CFF on Saturday and many of our members are competing, there is nothing officially programmed for today.
However, if you’re not competing, don’t use this as an excuse to not come. The trainer of your class is going to have workout of his or her choice. And who knows, you may be able to convince them to do something that you actually would enjoy doing!
Competitors:
Active Recovery
Row 2k at 65-75% effort
Lots of mobility: foam roll, banded distraction stretches, static stretches, etc
then,
eat clean and get lots of rest!