Friday 8/1/14

1.

3 rft

5 Power Cleans(200/120)

30 DU

15 Knees to Elbows

2.

1000m row

Thursday 7/31/14

1.

5x5

Back Squats

2.

3 rounds

50 weighted oh walking lunges 

(45/25)

50 plate ground to oh

200 meter waiters carry

Wednesday 7/30/14

1.

5x8

bent over rows(as heavy as possible)

2.

5 rft

10 burpees 

2 rope climbs

Tuesday 7/29/14

1.

5 sets of the following complex

1 Squat Clean

1 Squat clean (below the knee)

1 Squat clean (from pockets)

*Each “set” is 3 squat cleans*

2.

teams of 2 “leapfrog style”

12 min amrap

6 burpees

7 push ups

8 10 cal row

Monday 7/28/14

Monday Mash Up. #2

AMRAP 6 Min

5 Clean and Jerks 135/95

5 Burpee Box Jumps 24″

 

Rest 6 MIn

 

AMRAP 5 Min

20 Double Unders

5 Power Snatch 95/65

 

REST 5 Min

 

AMRAP 4

7 HSPU

4 Front Squats 135/95

 

Rest 4 Min

 

AMRAP 3 Min

10 Wall Balls 20/14

10 Pull Ups

 

Rest 3 Min

 

AMRAP 2 Min

15 Air Squats

5 Deads 185/115

Friday 7/25/14

1.

50 Burpees

Rest 3 Min

40 hang power cleans (135/95) 

Rest 3 Min

30 wall ball shots

Rest 3 Min

20 Burpees

Thursday 7/24/14

1.(10 minn.)

Strict Press

3-3-3-3-3

 

2.(10 min.)

Back Squat 

3-3-3-3-3

 

3.

2 Rounds

40 Thrusters 45/25

Run 400

Wednesday 7/23/14

*if you are competing in the Greenville Games, today should be performed at 75%. 

1.

“Helen”

3 rounds

400 meter run

21 kb swings

12 pull ups

2.

7 min emom

20 push ups(hand release)

Tuesday 7/22/14

1.  Teams of 2 Complete:

50-40-30-20-10 of:

Wall Balls, 30/20

Power Snatch, 95/65

(1 athlete works at a time)

- rest no more than 8 minutes-

2.

6 rope climbs for time

(this is an idividual peice.)

Everyone after the WOD Monday!

Monday 7/21/14

This is what mondays are going to look like at cfp for the foreseeable future. The wods are inspired by norcal crossfit’s monday mash ups…….enjoy. 

"Lay each brick as perfectly as abrick can be laid." 

“Monday Mash Up”

3 Rounds

35 med ball Sit Ups

5 Clean and Jerks 185/115

(10 Min time cap)

 

At 15:00

2 Rounds

50 Air Squats

40′ Handstand Walk(or 80 head/shoulder taps)

30 Pull Ups

20 Burpees

10 one arm kb/db snatch

(15 Min Time Cap)

 

At 35:00

For Time

80 Double Unders

40 Toes To Bar

20 Front Squats 185/115

The purpose of the 5 min rest is INTENSITY.  You should hit EACH part with 100% effort, leaving nothing left over.  The 5 min rest give you plenty of time to “recover” (for the most part) and hit the next part with the same attitude.  You will not get as much out of these workouts if you game it.  Go for broke on each one….even if it effects the last one.

NEVER BACK DOWN

Friday 7/18/14

1.

50 meter handstand walk for time (or 75 head touches on a wall)

2.

“Tiger Blood”

3RFT:

10 Clean and Jerks, 135/95

400m Run

3.

5x3 ohs (no rack)

as heavy as possible

Thursday 7/17/14

1.

1000 meter row

-rest 2 mins-

2.

4 rounds

10 hspu

10 floor wipers(65/95)

Wednesday 7/16/14

1.

Squat Clean

5x3

2.

30 Kettlebell (or Dumbbell swings)

30 Sit-ups

25 Kettlebell or Dumbbell swings

25 Sit-ups

20 Kettlebell Swings

20 Sit-ups

15 Kettlebell Swings 

15 Sit-ups

10 Kettlebell Swings

10 Sit-ups

5 Kettlebell Swings

5 Sit-ups

Tuesday 7/15/14

1.

4 rounds each for time

200 meter sprint

1 min rest

2.

10 min emom

even=5 burpees

odd=15 jumping squats (15/45)

Monday 7/14/14

1.

“Heartbreak Kid”

3 RFT:

10 Front Squats, 185/135

20 C2B pull ups

50 DU

-Rest 5 miutes-

2.

1000 meter row for time

Friday 7/11/14

1.

5 min amrap

bodyweight  back squats 

-rest 2 mins-

2.

5 min amrap bodyweight deadlifts

-rest 2 mins

3.

5 min amrap half bodyweight push press

Thursday 7/10/14

1.

Teams of 3 complete:

50 Front Squats, 155/105

75 Box Jumps, 24/20

100 Pull ups

75 Box Jumps, 24/20

50 Front Squats, 155/105

One athlete works at a time.  

2.

5 rope climbs for time

Wednesday 7/9/14

1.

Sumo Deadlift

5x2

2.

3 rounds:

100 Double Unders

30 Hang Cleans (95/65)

Got Mobility?!

Tuesday 7/8/14

1.

Tabats these

air squats

Push ups

Pull ups

KB swings (35/53)

*lowest number is score for each movemeint*

2.

not for time

30 turkish get ups (alternating)

Monday 7/7/14

1.Front Squats

5x2

2.

12 min amrap

20 ft bearcrawl

5 pull ups

20 ft backwards bearcrawl

5 burpees

Thursday 7/3/14

1.

10 rounds

3 Power Snatch (135/95)

100m Sprint

Rest 1 min

2.

not for time

100 goblet squats(35/53)

Wednesday 7/2/14

1.

15 mins to establish 1rm thruster (from the ground)

2.

25 Cal Row

75 abmat sit ups

100 double unders

3.

10 min emom

odds 7 t2b, 

Evens 10 wall balls

Coming to CFP next week