12312013

Main – CFK Seniors

Warm Up
Skill Work – Bodyweight Review
WOD
Skill Work – Dot Drill Challenge
Cool Down

1/2 Year Ender (Time)

25 Pull Ups
20 Push Ups
15 Sit Ups
10 Squats

Rest 3 min

10 Squats
15 Sit Ups
20 Push Ups
25 Pull Ups

Posted in Workouts

12312013

Main – CrossFit

Base Line Warm Up (No Measure)

2 Rounds
500 M Row
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Air Squats

Year Ender (Time)

50 Pull Ups
40 Push Ups
30 Sit Ups
20 Squats

Rest 3 Mins

20 Squats
30 Sit Ups
40 Push Ups
50 Pull Ups

Posted in Workouts

12302013

Main – CFK Seniors

Warm Up
Skill Work – Push Jerk
WOD
Skill Work – Plank
Cool Down

WOD 84 (Time)

3 Rounds
15 Side to Side Hops
15 Push Jerks (35)

Posted in Workouts

12302013

Main – CrossFit

Select a scaled weight that allows you to finish each working set under 5 minutes.

Getting Warmer (No Measure)

3 Rounds
500 Meter Row
5 Jumping Med Ball Overhead Throws
10 Pause Squats
15 Jumping Jacks
20 Walking Lunges
1 Sun Salutation

1/2 Grace for Rounds (Time)

30 Cleans (135/85)
– Rest 10 minutes –
30 Cleans (115/65)
– Rest 10 minutes –
30 Cleans (95/55)

Posted in Workouts

12282013

Main – CrossFit

Open Gym
Catch up on a WOD or complete skill work.
Post weights, time, etc. to athlete performance.

Getting Warmer (No Measure)

3 Rounds
500 Meter Row
10 Pause Squats
15 Jumping Jacks
20 Walking Lunges
1 Sun Salutation

Back Squat (3×10)

Pulling Burpees (Pull Ups and Burpees) (Time)

5 Rounds
20 Pull Ups
20 Burpess

Posted in Workouts

12272013

Main – CrossFit

Fischer Warm Up (No Measure)

3 Rounds
500 Meter Row
10 KB Swings
10 Burpees

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Posted in Workouts

12242013

Main – CrossFit

Fischer Warm Up (No Measure)

3 Rounds
500 Meter Row
10 KB Swings
10 Burpees

Linda (Time)

10-9-8-7-6-5-4-3-2-1:
Clean, 3/4 Body Weight
Bench Press, Body Weight
Deadlift ,1.5 Body Weight

Posted in Workouts

12232013

Main – CrossFit

10 Minutes Max (No Measure)

2 Rounds
30 Sec – Swan Dives/Reverse Dives
30 Sec – Dive Bomber Push Ups
30 Sec – Alternating Front Lunges
30 Sec – Alternating Side Lunges
30 Sec – Squats
30 Sec – Burpees
30 Sec – Inch Worm
30 Sec – Duck Walk
30 Sec – High Knees
30 Sec – Walking Front Leg Kicks

CrossFit Games Open 12.1 (AMRAP – Rounds and Reps)

7-Minute AMRAP of:
Burpees to a 6″ target

Posted in Workouts

12212013

Main – CrossFit

Open Gym – Athletes Choice
Post Time/Weight to Extra Performance

Posted in Workouts

12202013

Main – CrossFit

The WOD is completed just like the song
1
2,1
3,2,1
4,3,2,1
5,4,3,2,1
6,5,4,3,2,1
7,6,5,4,3,2,1
8,7,6,5,4,3,2,1
9,8,7,6,5,4,3,2,1
10,9,8,7,6,5,4,3,2,1
11,10,9,8,7,6,5,4,3,2,1
12,11,10,9,8,7,6,5,4,3,2,1

Before You Lift (No Measure)

3 Rounds of
30 Seconds Jumping Jacks
30 Seconds Mountain Climbers
30 Seconds Squats

then:

1 Minute Squat Hold
30 Second Left Lunge on Heal
1 Minute Squat Hold
30 Second Right Lunge on Heal

12 Days of Christmas (Time)

1 – Power Clean (125,75)
2 – Hand Stand Push Ups
3 – Thrusters (125,75)
4 – Double Unders
5 – Over the Shoulder Medicine Ball
6 – Box Jumps (30,24)
7 – Shoulder to Overhead (125,75)
8 – Hand Release Burpees
9 – Kettle Bell Swings (53,35)
10 – Deadlifts (125,75)
11 – Toes to Bar
12 – Wall Ball (20,14)

Posted in Workouts
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