Home Blog Weekly WOD WODs for Week of 9/4/17

WODs for Week of 9/4/17

9/4/17

 

 

 

 

 

 

 

 

CLOSED FOR LABOR DAY 

 

At-Home Workout:

Warm up – Cerberus (1-2-3-4-3-2-1-2-3-4 of Burpees, Lunge Lunge, Jack) , Active stretches, 1 min/side Pigeon

WOD –  For time:
Run 400 meters (.25 mi), Rest 1 minute
Run 800 meters (.5 mi), Rest 2 minutes
Run 1,200 meters (.75 mi), Rest 3 minutes
Run 1,600 meters (1 mi) 

 

9/5/17

Strength:

2 rounds x 15, 12 reps (add wt/difficulty each round and reduce reps)

  1. Ring dips
  2. Ring pushups
  3. DB fly (supine on bench)

WOD:

Inverse Tabata shoulder press, Rx 135/95, Fitness 115/75, Beginner 85/55
Inverse Tabata front squat, Rx 225/135, Fitness 205/115, Beginner 135/95
Inverse Tabata deadlift, Rx 325/205, fitness 285/165, beginner 225/135

The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises and change weights. Use racks as needed.

Post total number of reps and wt for each exercise

 

9/6/17

Strength:

3 rounds x 15, 12, 10 reps (add wt/difficulty each round and reduce reps)

  1. Bent over row (DB or BB)
  2. Straight arm pulls (DL stance, press down with straight arms while holding band handles)
  3. DB Pullover (Supine on bench or ball)

WOD:

10min EMOM
20 Double Unders
1 Hang Snatch
1 Snatch (from ground)

Note: Your double unders / singles, should not take more than 20 seconds to complete. So please scale appropriately

(do both barbell movements without putting the bar down and you can choose either a power or full snatch)

Fitness/Performance/Competition: Pick an appropriate weight. You should be able to do it in the 1st and 10th round with excellent form.

 

STRIKING CLASS at 6pm!  

Come try something new!  Open to all our CrossFit members!

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

 

 

 

 

 

9/7/17

Strength:

3 rounds not for time, 12 reps each:

  1. Hip presses (wtd or not, use fitness ball),
  2. GHD reverse hyper (wtd, or not, or use fitness ball on a tire)
  3. Hamstring curls on ball (supine on floor)

WOD:

3 RFT:
Overhead walk, 50m 135/95
Walking lunge (back rack position), 50m 135/95
Farmer carry, 100m ~ approx 95/65

 

9/8/17

 

Strength:

3 rounds x 15,12,10 reps, each rounder heavier/harder

  1. DB Bicep curl w/ elbow lift
  2. Reverse forearm curls (DB), kneeling w forearms on box
  3. Behind the back forearm curls (DB)

WOD:

” Nicole”

AMRAP 20

Run 400,

Pullups till failure

Score = total pullups

 

 

 

 

 

 

 

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

Here is the concept:  People arrive.  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 Thanksgiving and then Dec 1 starts OPEN Training on Fridays. No more OPEN GYM at this time. 

 

9/9/17

HAPPY 6th ANNIVERSARY to CFP!

Six years ago, Truth Fitness Project, LLC aka CrossFit Puyallup opened its doors for the first WOD on Saturday, Sept. 10th, 2011.  We were located in a small raquetball court in a huge gym on Puyallup’s South Hill by the mall.  We invited everyone we saw! Our first member to join was, believe it or not, our former coach, Dianna Suarez.  Since then, we have grown from 1 member to over 150! We moved our gym to downtown Puyallup and grew from 800 sf to over 3600 sf!  We are immeasurably grateful for the athletes, coaches, families and other businesses around us that have helped us grow and have supported our mission through the years. This year, we plan to grow our gym even more in hopes of reaching more people according to our vision. Today’s workout is the same workout we had on our first day!  

Skill:

Review WOD and perform practice reps

WOD:

“ODWOD” (Opening Day Workout Of the Day)

For Time:

9-10-11

Box Jumps

Pushups

Walking Lunges (ea leg)

Situps

Thrusters (BB or DB)

Run 400m

 

 

Listed below are 6 “Cardio” or “Met Con” workout options that can be done at the gym during regular classes.  We are including these options to encourage athletes to increase their cardiovascular capacity. We recommend completing 2 or more of these “cardio” workouts per week outside of regular WOD classes.

Pick one, they all take about 30-40 mins.  With warm up and cool down, each one should be able to completed during a 1 hour WOD class. Complete a dynamic warm up of 5-10 mins of R,R,R, or R (on your own or with the class) before each cardio option and walk 200+ M after the workout to cool down!

OPTION 1:

AMRAP 40
Row 500 meters  Strong pace!
100 double-unders

OPTION 2:

4 rft
Lunge 100 meters   Fast, steady pace!
Run 300 meters

OPTION 3:

Lunge 200m  Fast, steady pace!
complete 3 rnds Tabata on bike, 1min rest between rnds*
Lunge 200m  Fast, steady pace!

* ride as hard as you can for 20 secs and stop completely for 10 secs.  Use red BRAKE on bike to stop!

OPTION 4:

Row 1000M    Strong and hard!
Complete 3 rnds Tabata on bike, 1min rest bw rnds
Row 1000M     Strong and hard!

OPTION 5:

AMRAP 30

Row 500 M as hard as possible!

Run 800 M

OPTION 6:

Run to the Base of the Summit

Strong, powerful Walk to the Top and back x 2

Run back to the gym

~Approx 40 mins

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