Strength
15 Minutes to Establish a 1RM Front Squat
WOD
4 rounds of:
Row 500m
Rest 1:1
(These should be all out efforts, as hard as you can possible go each round.)
Basics
For time:
Row 1500m
Open Gym
9-1030
Recommend for advanced athletes but not mandatory:
20 Minutes to Establish a 1RM Snatch
20 Minutes to Establish a 1RM Clean & Jerk
In case you were wondering what a plate push is…
Strength
Advanced: 5×5 Tempo Pull-Ups
Beginner: 5xME Chin Over Bar Hold
(Tempo pull-ups will be fast up and then 3 second count on the way down.)
WOD
For time:
15 Toes-2-Bar
20 Overhead Squats 95/65
30m Plate Push 70/45
10 Toes-2 Bar
15 Overhead Squats
20m Plate Push
5 Toes-2-Bar
10 Overhead Squats
10m Plate Push
Basics
In teams of 2 complete:
60m Plate Push
15 Jump Squats
40m Plate Push
10 Jump Squats
20m Plate Push
5 Jump Squats
(For the plate pushes partners will alternate pushing the plate 10m at a time until prescribed distance is completed. For jump squats both athletes will perform the prescribed number of reps at the same time.)
Pretty sweet pick from CrossFit.com, had to share. Happy Friday!!!
Open Gym
*Come in and use this time as you please. If you are one of those types that likes to be told what to do, we’ll give you a WOD to knock out. If you are feeling creative, find one on your own and get it done. You can also use this time to work on a strength set, do some Oly lifting, perfect a gymnastics skill, or practice for 13.4.
Basics
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Medball clean & press
3 Knees-2-Elbow/ Chest
6 Medball clean & press
6 Knees-2-Elbow/ Chest
9 Medball clean & press
9 Knees-2-Elbow/ Chest
…continue the pattern until the time is up.
*For the medball clean & press you will start with the medball on the ground, do a full medball squat clean and then press the ball overhead.
Open Gym
*Use this time to work on a movement/ technique you’ve been wanting to improve, hit a strength set, do a benchmark, mobilize from the rough week, or just come in and hangout with cool people! Whatever you need, we’re here for ya!
or, if you can convince another cool person to complete a team WOD with you, try this on for size:
In teams of 2, complete the following WODs:
WOD #1:
1:00 Max Effort Double-unders
1:00 Max Effort Toes-2-bar
*Only 1 athlete per team, per Max Effort. Score is total reps done.
Affiliate Cup Stadium WOD from the 2009 CrossFit Regionals
Complete the following for time:
30 Wallballs (20lbs/14lbs) each, then all four athletes complete all four of:
Row 300m
30 Box jumps (24″)
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
Then 30 Deadlifts (225lbs/135lbs) each
Pre-K
Skill:
Practice thrusters (unloaded)
WOD:
5 min AMRAP of:
Log rolls (length of mat)
Balance Beam x 1
Thrusters (unloaded)
Game:
Dodgeball
Kids
Skill:
Practice thrusters (dumb bells)
WOD:
7 min AMRAP of:
Somersaults (length of mat)
7 Parallette tuck (7 sec)
7 Thrusters (dumb bells)
Game:
Pin soccer
Teens (Weightlifting)
Skill
Practice thrusters
Strength
5-4-3-2-2-2
Thrusters
*Work hard on technique and beautiful movement and you will be allowed to complete a 2-rep max lift!
Study Session: SAT Question of the Day
Mathematics > Standard Multiple Choice
Read the following SAT test question and then click on a button to select your answer.
What is the area of the triangle in the figure above?
The 2013 CrossFit Open
As you all know by now, the Open starts next week. You’ve all been patient enough, so here’s what you can expect from the Open this year:
1. We will be open every Sat for everybody competing in the Open to perform the WOD assigned that week.
2. WODs will be posted every Wed night for that upcoming Sat.
3. We will need help judging, completing the online judging course offered by CrossFit, found here, is recommended but not required. Please give your certificates to Chris or Ryan once completed.
4. All levels of CrossFitters are encouraged to participate in the Open. We will allow scaled versions of the WODs and have a full Rx and Scaled leaderboard at the box.
5. It is a fun way to share in a competitive experience with your fellow CFFers and test yourself for 5 weeks!
6. More detailed info to come…
Strength
Every minute on the minute for 12 minutes, complete:
Snatch, heaviest possible (odd minutes)
7 Chest-2-Bar pull-ups (even minutes)
*Perform muscle or power snatches if your squat snatch still needs work. This is a strength day, not a technique day.
WOD
Complete 3 rounds, each for individual time:
Run 400m/ Row 500m
25 squats
10 Alternating Single-arm kettle bell snatch (55/ 35#)
Rest 1:1, or to the nearest 0:30 at least
*Each round is a max effort and an individual workout. Push yourself in each round!!!
Basics
Complete 3 rounds for time of:
30 Mountain climbers
20 steps walking lunge
10 kettle bell swing
Pre-K
3 Rounds
3 Shuttle sprints
3 Rope jumping pull-ups
3 Deadlifts (“Angry Gorillas”)
3 Burpees
Game: Duck Duck Goose
Kids
3 Rounds
50m row
1 beginner rope climb
5 Deadlifts (KB 10-20)
5 Push-ups
Game: 4 Corner Dodgeball
Come this Sat to a super fun and free event! CFF will have a kids obstacle course but there are also many other fun activities! Take advantage of this neat event (CFK Sat will not be at the box, it will be at this event so if you want your son/ daughter to do CFK this weekend, come. All ages welcome)!!!
Mobility
Spend 20 minutes mobilizing
*Take advantage of this time and recover from the week. If you have no areas causing you trouble, use this time to work on your mobility goat!
mo·bil·i·ty [moh-bil-i-tee] goat [goht]: an inadequate or defective quality related to mobility, as in “I cannot touch my toes”.
WOD
Complete the following for time:
Row 1k
100′ handstand walk
Run 1k
*If you cannot walk on your hands use one of the following progressions:
1. Practice weight transfer in a plank or pike, A) lifting hands 1″ B) touching chest C) touching hips (one weight transfer = 3 ft)
2. Pike on a 45# weight and walk in a circle around the weight (1 step of the hands = 3 ft)
3. Cartwheel up to the wall and weight transfer with hands (1 step = 3ft)
4. Lateral walk walks (1 step = 3ft)
5. Start out 1-2 mats away from the wall, walk on hands until your feet hit wall, do this for 100′ equivalent or scale as needed
Basics
Choose one of the two options below:
1. 100 Burpees for time
2. Row 2k for time
*Compare to 7/18/12
**We can do the rows in 2 heats if necessary but we won’t have time for 3 heats.
No classes today! Your coaches and fellow athletes are in Casper today to compete in the Wyoming Affiliate Cup, make sure you wish them all good luck today!
CFF Team Tryouts
WOD 1
4 Minute AMRAP of:
10 Power Snatches 75/55
10 Toes-2-Bars
Rest 1 Minute
2 Minute Max Effort Double Unders
Rest 1 Minute
4 Minute AMRAP of:
10 Wall Balls 20/14
10 Kettlebell Swings 55/35
WOD 2
Clean Ladder
Men 185-195-205-215-225-235-245-255-265-275
Women 100-110-120-130-135-140-145-150-155-160
Athlete will start at the lowest weight bar, upon command to lift athlete will have 30 seconds to complete a successful lift, if athlete is unable to complete the lift they may get partial points by completing deadlifts within the 30 second time limit.
WOD 3
Men
10 Minutes to Complete:
5 Muscle-Ups
Row 250m
25 Handstand Push-Ups
Row 250m
5 Muscle-Ups
Then with remaining time complete max effort:
Burpee Box Jumps 24”
Women
10 Minutes to Complete:
10 Pull-Ups
Row 250m
25 Push-Ups
Row 250m
10 Pull-Ups
Then with remaining time complete max effort:
Burpee Box Jumps 20”
Scaled
WOD 1
4 Minute AMRAP of:
10 Push Press 75/45
10 Sit-Ups
Rest 1 Minute
2 Minutes Max Effort Single Unders
Rest 1 Minute
4 Minute AMRAP of:
10 Wall Balls 14/10
10 Kettlebell Swings 45/25
WOD 2
Clean Ladder
Men 115-125-135-145-155-165-175-185-195-205
Women 70-75-80-85-90-95-100-105-110-115
WOD 3
Men
10 Minutes to Complete:
10 Pull-Ups
15 Box Jumps 20
Row 250m
50 Squats
Row 250m
15 Box Jumps 20
10 Pull-Ups
Then with remaining time complete max effort:
Burpees
Women
10 Minutes to Complete:
10 Ring Rows
15 Box Jumps 16
Row 250m
50 Squats
Row 250m
15 Box Jumps 16
10 Ring Rows
Then with remaining time complete max effort:
Burpees
Strength
15 minutes to establish a 1RM Split Jerk
WOD
3 rounds for time of:
12 Burpee Over-the-Box Jumps 24/20
9 Ring Dips
6 Deadlifts 275/205
Basics
4 rounds for time of:
12 Box Jumps
9 Dips
6 Deadlifts
