Home Blog Weekly WOD WODs for Week of 9/18/17

WODs for Week of 9/18/17

9/18/17

Strength:

For 15 mins complete (2-3 rounds):

  1.  Barbell Sots press x 12
  2.  Pushups x 12
  3.  Supine DB Flys x 12 (bench or ball)

WOD:

For Time:

15 HSPU

21 SDHP

12 HSPU

15 SDHP

9 HSPU

9 SDHP

Rx: 135/95

Fitness: 115/75

Beginner: 95/65

 

9/19/17

Strength:

Tabata Sprints

Sprint 100m, rest 10 secs   x 8

Then, cool down 200m walk

WOD:

3 rounds SLOWLY of:
21 Back squats
21 GHD sit-ups
21 GHD hip extensions

Take your time and perform each rep slowly and methodically.

Rx = 135/95

Fitness = 115/75

Beginner = 85/55

 

9/20/17

Skill:

Core! 1 round

Hollow & Superman – Accumulate 2 min total hold on each, being sure to engage properly

100m walk w KB in 1 hand (hang position, squared shoulders) , switch hands at 50m

100m waiters walk w/WT plate on 1 hand, chin level, switch hands at 50 m

WOD:

ANNIE

50-40-30-20-10

Double unders

Situps

 

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!

 

 

 

 

 

9/21/17

Strength:

For 15 mins, complete 10 reps of each with 5 pulses at end range (2-3 rounds)

  1. Standing Banded row
  2. Standing Banded Rev fly (shoulder ht)
  3. Standing Lat pull down (arms close to body)

WOD:

Hang Power Clean

5-5-5-5-5

 

9/22/17

Skill:

For 15 mins, complete 12 reps each (2-3 rounds) :

  1. Banded Triceps pushdown
  2. Lying Skull crushers (with DB supine on bench)
  3. Bench/box triceps dips

WOD:

“Tabata Something Else”

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

 

 

 

 

 

 

 

FRIDAY NIGHT HOPPER!  5 – 7 pm  (no open gym)

Here is the concept:  People 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 October 27th.  New FRIDAY Schedule starts November!  Stay tuned!

9/23/17

Happy Wedding Day Coach Julie! 

 

 

 

 

 

 

 

 

 

Skill:

Shouldering Stones 

WOD:

“Stone Cold WOD”

Three rounds of:
Shouldering Stones (Reps)
Box Jumps (Reps)
MB Clean-Press-Slam (Reps)
Plank Hold with Shoulder taps (Reps)
Row (Calories)

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.