07312014

Main – Fundamentals

Post to athlete performance

Posted in Workouts

07312014

Main – CFK Juniors

Warm Up
Skill – Squat
WOD #2
Skill – Power Clean

(No Measure)

3 laps
50m back step/side step/butt kick/bear crawl/dot drill

Metcon (Time)

30-21-10
Box Jump
Squat

Posted in Workouts

07312014

Main – CrossFit

Warm Up
Strength – Push Jerk – 15 Minutes to est. a heavy triple
Weights are taken from the rack
Metcon – EMOM 20

Our Town Warm Up (No Measure)

3 Rounds
10 Air Squats
10 Burpee Long Jumps
10 Wall Balls (12,10)
10 Sit Ups
10 Good Mornings

Push Jerk (Establish A Heavy Triple – 15 Mins)

Metcon (AMRAP – Rounds)

EMOM 20 – (135/95)
Power Clean
Left Leg Lunge
Right Leg Lunge
Push Press

Posted in Workouts

07302014

Main – CrossFit

Warm Up – Fischer Warm Up
Metcon – Pull Up Biathlon

Fischer Warm Up (No Measure)

3 Rounds
500 Meter Row
10 KB Swings
10 Burpees

Metcon (Time)

Men’s Pull Up Biathlon

400-Meter Run
36 Pull Ups
400-Meter Run
30 Pull Ups
400-Meter
24 Pull Ups

Each time the athlete breaks a set of pull ups they must run a 200-meter lap.

If the athlete is completing banded pull ups – they must run a 200-meter lap after 10 successive pull ups.

Women’s Pull Up Biathlon

400-Meter Run
18 Pull Ups
400-Meter Run
15 Pull Ups
400-Meter
12 Pull Ups

Each time the athlete breaks a set of pull ups they must run a 200-meter lap.

If the athlete is completing banded pull ups – they must run a 200-meter lap after 8 successive pull ups.

Posted in Workouts

07292014

Main – CrossFit

(No Measure)

Run 1 Lap
Row 500 Meters
10 Front Lunges (per side)
10 Side Lunges (per side)
20 Squats
10 Leg Swings (front/side/back)
10 Jumping Jacks

Then…
5 Minutes – Athletes Choice

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP
Row 300 Meters
Run 200 Meters

Posted in Workouts

07242014

Main – CrossFit

For Time
Warm Up – 10 Mins
Metcon – The Rozy 60’s

Metcon (Time)

60 Burpees
60 Walking Lunge (alternating)
60 Sit Ups
60 Push Ups (Hand Release)
60 Jumping Squats

Posted in Workouts

07232014

Main – CrossFit

Warm Up – 10 Min Max
Skill – Deadlift – 10 Min to Est. Working Weight
Metcon – 20 Min Time Cap (Reps are added as seconds to posted time)

Warm-up (No Measure)

2 Laps – Easy Jog

2 Rounds
Inch Worm x 10
Walking Lunges x 10/leg
Jumping Jacks x 10
Squats x 10
Alternating Pistols x 10/leg
Good Mornings x 10

Baby Got Back (Time)

10 Deadlifts (275/155)

30 Burpees (Over the Bar)
30 Box Jump Overs (24/20)
Run 200 Meters

20 Burpees (Over the Bar)
20 Box Jump Over (30/24)
Run 200 Meters

10 Burpees (Over the Bar)
10 Box Jump Overs (24/20)
Run 200 Meters

10 Deadlifts (275/155)

Posted in Workouts

07222014

Main – CrossFit

Warm Up – 10 Minutes
Metcon – 150’s

Cash Out – 150 Abmat Sit Ups (for quality)

You can do 150 reps of anything!!!

Base Line Warm Up (No Measure)

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

Metcon (Time)

50-40-30-20-10
Calorie Row
Pull Ups

Posted in Workouts

07212014

Main – CrossFit

Warm Up
EMOM 20 – Select weights that make you work hard

Warm-up (No Measure)

Easy Jog – 1 Lap

20 Front Leg Swings
20 Back Leg Swings
20 Side Leg Swings
20 Shoulder Dislocates

2 Rounds
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Squats

500 Meter Row – Easy Pace

Metcon (Weight)

EMOM – 20 Min
1 Deadlift
1 Hang Clean
3 Front Squats

Posted in Workouts

07182014

Main – CrossFit

Who Feels Like A Chipper

Warm-up (No Measure)

2 Rounds
30 Sec – Swan Dives/Reverse Dives
30 Sec – Dive Bomber Push Ups
30 Sec – Front Lunges
30 Sec – Side Lunges
30 Sec – Squats
30 Sec – Knee Holds
30 Sec – Inch Worm
30 Sec – Duck Walk
30 Sec – Shoulder Dislocates
30 Sec – Sit Ups

Metcon (Time)

200 Meter Run
25 Walking Lunges (Alternating)
25 Toes to Bar
200 Meter Run
25 Box Jumps Overs (24/20)
25 Handstand Push Ups
200 Meter Run
100 Squats
200 Meter Run
25 Sit Ups
25 Burpees (Touch the Rig)
200 Meter Run
25 Push Ups
25 Pull Ups
200 Meter Run

Posted in Workouts
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