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  1. WODs for Week of 9/25/17

    9/25/17

    Strength:

    Pause Front Squat

    7-7-7

    2 sec pause at the bottom

    Then,

    Ping Pong EMOM – 3 sets

    8 Weighted step-ups with KB/DB (Left)
    8 Weighted step-ups with KB/DB (Right)

    WOD:

    3 Rounds:

    In 60 seconds, max time Chin Over Bar Hang, supinated*

    with max Wall Ball Shots in remaining time

    rest 2 min between rounds

    *Scale Active Hang – Pullup Bar

    Cash Out:
    Accumulate 2 min each side
    of slow Banded Pallof Presses (standing)

     

    9/26/17

     

     

     

     

     

     

     

    Strength:

    EMOM Ping Pong, 3 sets

    15 Hollow Body Rocks (scale with just a hold)
    15 Arch Body Rocks (scale with just a hold)

    WOD:

    EMOM 10:
    max Burpees in first 20 sec of min,
    rest remainder of min Post total burpees

     

    9/27/17

    Skill:

    Review of Points of Performance in Wall Ball shots and Rowing

    WOD:

    5 rounds for reps of:
    1 minute of box jumps, 24/20
    1 minute of wall-ball shots, 20/14
    1 minute of rowing (calories)

    Rest 1 minute

     

    STRIKING CLASS at 6pm!  

    Come try something new!  Open to all CFP CrossFit class members!

    No experience needed in striking skills and we have gloves you can borrow.  It’s a great cardio challenge!

     

     

     

     

     

    9/28/17

    Strength:

    Overhead Press, behind the neck

    7-7-7

    Then, EMOM3 – 7 Ring Rows

    WOD:

    AMRAP 10

    10 Deadlifts @ Press 7RM
    8 Hang Power Clean @ Press 7RM
    6 Push Press @ Press 7RM
    4 KB/DB Snatches/arm, heavy with good tech ~80% effort

     

    9/29/17

    Strength:

    Circuit EMOM, 3 sets

    1) 5 Strict Pushups
    2) 20 sec Hollow Body Hold
    3) 20 sec Plank Hold

    WOD:

    10 rounds of:

    Run (85% effort) 100m

    Power walk 100m

     

     

     

     

     

     

     

    FRIDAY NIGHT HOPPER!  5 – 7 pm  All welcome!  We will set you up with a WOD! 

    Here is the concept:  Arrive between 5-5:30pm.  We brainstorm.  We create the WOD on the spot.  We do it.  We survive.  We go home.  Boom.   Focus will be fun and going hard! 

    This will be 9/1 thru 10/27.  New, better FRIDAY Schedule starts Oct 30th!  Stay tuned!

    9/30/17

    Skill:

    Mobility Skills

    WOD:

    #1 Circuit EMOM, 3 sets

    1) 16 Weighted Walking Lunges (DB/KB)
    2) max Strict Pullups (scale w bands)
    3) max Ring Dips (scale w bands or PLT)

    rest, then do next EMOM

    #2 Circuit EMOM, 3 sets

    1) Bear Crawl 50′
    2) 8 One Arm Dumbbell Row on Box (right) heavy
    3) 8 One Arm Dumbbell Row on Box (left) heavy

     

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