03312014

Main – CFK Seniors

Coach’s Warm Up (No Measure)

25 x Jumping Jacks (arms behind you)
10 x Jumping Jacks (forward and back)
4 x Long Lunge (with twist)
6 x Single Leg Lateral Lunge (onto heal)
10 x Bent Over Swing
4 x Hamstring Stretch w 5 x Push Up
Arm Circles
6 x Palms to Sky w Twist

CrossFit Games Open 14.5 (Time)

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

Posted in Workouts

03312014

Main – CrossFit

Complete the warm up and settle into a nice pace for 5,000 Meters.

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

5k Row (Time)

Max Effort 5k Row

Posted in Workouts

03282014

Main – CFK Seniors

Warm Up
Skill Practice – Rope Climb
Metcon – Scarecrow Jr.

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

Scarecrow Jr. (Time)

10 Rounds
250 Meter Row
10 Push Ups
Rest 30 Seconds Between Rounds

Posted in Workouts

03282014

Main – CrossFit

Warm Up – 15 Minute Time Cap
Make sure you are warm & loose
Spend the remaining time after the Base Line to complete some thrusters/burpees and determine you weight for the Metcon
Metcon – 30 Minute Time Cap
Have Fun

Base Line Warm Up (No Measure)

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

CrossFit Games Open 14.5 (Time)

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

Posted in Workouts

03272014

Main – CrossFit

Begin with a 15 Minute Running Clock
Cindy 0-5
Rest 5 Minutes
Mary 10-15

Standards:
Push Ups – Hand Release with full extension
Squats – Full Depth – Full Extension
HSPU – Head touches the ground – Heals are in contact with the wall at full extension
Pistols – Full Depth – Full Extensions

Get Warm (No Measure)

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

Cindy & Mary (AMRAP – Rounds and Reps)

5 Minute AMRAP – Cindy
5 Pull Ups
10 Push Ups
15 Squats

Rest 5 Mins

5 Minute AMRAP – Mary
5 HSPU
10 Alternating Pistols
15 Pull Ups

Posted in Workouts

03262014

Main – CrossFit

Warm Up
Metcon – Scarecrow
Rest 5 MIns
Extra Strength Work – 10 EMOM – Cleans & MU’s

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

Scarecrow (Time)

10 Rounds
250 Meter Row
15 Push Ups
Rest 30 Seconds Between Rounds

Power Cleans & Muscle Ups (10 Min – On the Minute)

OTM 10 Min
3 Power Cleans
1 Muscle Up

Posted in Workouts

03252014

Main – CFK Seniors

Warm Up
Skill Work – Handstand Push Up
WOD – Fran

1/2 Cindy (No Measure)

5 Pull Ups
10 Push Ups
15 Squats

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Posted in Workouts

03252014

Main – CrossFit

Post Max Lift
Record all lifts in Comments

1/2 Cindy (No Measure)

5 Pull Ups
10 Push Ups
15 Squats

Push Jerk (5-5-3-3-3-1-1-1-1-1)

Posted in Workouts

03242014

Main – CrossFit

10 Min – Gymnastics Warm Up
10 Min – Rope Climb Progression
WOD – Bane

Warm-up (No Measure)

Gymnastics Warm-up
Follow the Coach

Bane (Time)

10-9-8-7-6-5-4-3-2-1
Deadlifts (185/135)
Burpee Over The Bar

Posted in Workouts

03222014

Main – CrossFit

Gymnastics WOD – Special Edition

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… ''...''