02282014

Main – CFK Seniors

Warm Up
Movement Review
WOD – Double Gold In Sochi (20 Min Time Cap)

Getting Warmer (No Measure)

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

Double Gold in Sochi (Time)

20 – Shuttle Runs (with line touch)
14 – Calorie Row (legless)
32 – Squats
31 – Burpees
29 – Push Ups
27 – Burpees
24 – Pull Ups
22 – Burpees
21 – Sit Ups
19 – Burpees
18 – Pistols (per leg)
16 – Burpees
15 – Toes to Bar
13 – Burpees
12 – Knees to Elbows
10 – Burpees
09 – Deficit HSPU’s (45lbs plates)
08 – Burpees
06 – Ring Dips
05 – Burpees
03 – Muscle Ups
02 – Burpees
01 – Back Roll

Posted in Workouts

02282014

Main – CrossFit

Get Warm (No Measure)

3 Rounds
5 Dive Bomer Push Ups
10 Pause Squats
15 Lunge and Twist
20 Jumping Jacks

CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Posted in Workouts

02272014

Main – CrossFit

Jog, Stretch & Row (No Measure)

Easy Jog – 10 Laps
20 Front Leg Swings
20 Back Leg Swings
20 Side Leg Swings
Pike Stretch – 1 Min
Pancake Split – 1 Min
Middle Split – 1 Min
Sink Mobilization
Triple Bully
500 Meter Row – Easy Pace

CrossFit HQ – 021414 (AMRAP – Reps)

Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of “rest.” During the first rest period, perform max reps of 95-lb. thruster; the second rest period, 95-lb. power snatch; the third rest period, 95-lb. squat cleans.

Add all reps to calories for each row

Posted in Workouts

02262014

Main – CrossFit

Getting Warmer (No Measure)

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

Double Gold in Sochi (Time)

20 – Shuttle Runs (with line touch)
14 – Calorie Row (legless)
32 – Squats
31 – Burpees
29 – Push Ups
27 – Burpees
24 – Pull Ups
22 – Burpees
21 – Sit Ups
19 – Burpees
18 – Pistols (per leg)
16 – Burpees
15 – Toes to Bar
13 – Burpees
12 – Knees to Elbows
10 – Burpees
09 – Deficit HSPU’s (45lbs plates)
08 – Burpees
06 – Ring Dips
05 – Burpees
03 – Muscle Ups
02 – Burpees
01 – Back Roll

Posted in Workouts

02252014

Main – Mobility

Posted in Workouts

02252014

Main – CFK Seniors

Warm Up
WOD – CrossFit HQ
Skill Work – HSPU

CrossFit HQ – 022514 (AMRAP – Reps)

Fore!

In front of a clock set for 12 minutes:
4 minutes of clean and jerks (135/85)
4 minutes of rowing (calories)
4 minutes of burpees

Posted in Workouts

02252014

Main – CrossFit

Jog, Stretch & Row (No Measure)

Easy Jog – 10 Laps
20 Front Leg Swings
20 Back Leg Swings
20 Side Leg Swings
Pike Stretch – 1 Min
Pancake Split – 1 Min
Middle Split – 1 Min
Sink Mobilization
Triple Bully
500 Meter Row – Easy Pace

CrossFit HQ – 022514 (AMRAP – Reps)

Fore!

In front of a clock set for 12 minutes:
4 minutes of clean and jerks (135/85)
4 minutes of rowing (calories)
4 minutes of burpees

Posted in Workouts

02242014

Main – CrossFit

Warm Up – 10 Min Athlete’s Choice
Gold In Sochi – 45 Minute Time Cap

Gold In Sochi (Time)

2014 Meter Row
87 Squats
77 Pull Ups
76 Push Ups
61 Sit Ups
44 Burpees
41 Alternating Pistols
37 Wall Balls (20/14)
31 Toes to Bar
27 Box Jumps (24/20)
26 Double Unders
24 Alternating KB Snatch
22 Good Mornings
20 Knee to Elbows
19 Lateral Jumps over Barbell
16 Deadlifts (95/65)
15 Cleans (95/65)
14 Back Squats (95/65)
12 Front Squats (95/65)
10 Front Lunge Steps (95/65)
9 Shoulder to Overhead (95/65)
8 Handstand Push Ups
6 KB Swings
5 Ring Dips
2 Muscle Ups
1 Front Roll

Posted in Workouts

02242014

Main – CrossFit

Jog, Stretch & Row (No Measure)

Easy Jog – 10 Laps
20 Front Leg Swings
20 Back Leg Swings
20 Side Leg Swings
Pike Stretch – 1 Min
Pancake Split – 1 Min
Middle Split – 1 Min
Sink Mobilization
Triple Bully
500 Meter Row – Easy Pace

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Posted in Workouts

02222014

Main – CrossFit

Athlete Choice

Posted in Workouts
January 2016 Tuesday's and Thursday's 5:30pm class bring a friend. Sign up at the box. Thursday's CrossFit kids program.
Crossfit teens! ''...''
Even the greatest was once a beginner. Don't be afraid to take that first step. #startcrossfit
11.4.15 SQUATS!!! ''...''
@CycsNation #assaultairbikemarathon Max keeping up his cardio after a recent hockey injury @AssaultAirBike ''...''
RT @RogueFitness: Watch the women take on the 2015 Reebok @crossfitgames​ tonight on ESPN2 and WatchESPN starting at 8pm EST! ''...''
See you all for turkey burn Monday 4-7. Open gym. #thanksgiving2015 #crossfitlife ''...''
Thank you to all the OTC athletes that stepped out of their comfort zone and took part in their first… ''...''