09302014

Coach Matt and Amy – CFK Seniors

Warm Up
Skill – Strict Toes 2 Bar
WOD

Temperature Rising (No Measure)

2 Laps – Easy Jog
2 Laps – Side Steps
2 Laps – Cross Overs
2 Laps – High Knees
Ladder work

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

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP
10 Toes 2 Bar
15 Burpee
40 DU’s

Posted in Workouts

09302014

Coach Matt and Amy – CrossFit

Warm Up – Athlete’s Choice
WOD – Wait For It

I promise it will be constantly varied, functional movements at high intensity

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Metcon (Time)

25 – Clean and Jerk (135/95)
50 – Pull Ups
100 – Squats
100 – Push Ups HR
100 – Squats
100 – Push Ups HR
100 – Squats
50 – Pull Ups
25 – Clean and Jerk (135/95)

Posted in Workouts

09292014

Main – CFK Seniors

Warm Up
Skill – Front Squat/Press
WOD

1/2 Cindy (No Measure)

5 Pull Ups
10 Push Ups
15 Squats

Metcon (Time)

15-12-9
Front Squat (65/35)
Push Press (65/35)
Box Jump (24/20)

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09292014

Main – CrossFit

Warm Up
Team Work – Sled Pulls as a team
Strength – Establish a new PR on your clean
Metcon – Up-Ladder (cleans & pistols)

Row then HPC, GHD, FS (No Measure)

500 meter row

Then three rounds of:
Hang power clean x 8
GHD x 8
Front squats x 8

Metcon (No Measure)

200 Meter/athlete Team Sled Pull

Power Clean (20 Minutes to Establish a single rep PR)

Metcon (AMRAP – Reps)

7 Min AMRAP
Up Ladder 2,4,6,8,10,12,14
Clean (155/105)
Pistols

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09272014

Main – CrossFit

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09262015

Main – CFK Seniors

Running Base Line (No Measure)

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

Varsity/Jr. V “FRAN” (Time)

21-15-9
Thruster (65/35)
Pull Up

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09262014

Main – CrossFit

Warm Up – Athlete’s Choice
Skill Development – The Thruster
WOD – Fran
Cool Down

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Fran (Time)

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

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09252014

Main – CFK Seniors

Warm Up
Skill – Overhead Squat
WOD
Mobility

(No Measure)

3 rounds:
10 PVC pass-throughs
10 overhead walking lunges w/PVC
10 one-leg side-to-side hops over PVC
5-point squat drill

Metcon (AMRAP – Rounds and Reps)

Varsity:
10:00 AMRAP
20 double-unders
10 overhead squats, 55#/45#
5 handstand push-ups

Novice:
10:00 AMRAP
18 double-unders
9 overhead squats, 35#/25#
3 handstand push-ups

Posted in Workouts

09252014

Main – CrossFit

Burpees, Back Ext, HS and Pull Ups (No Measure)

2 Rounds:
Burpees x 15
Back Extensions x 15
1 Minute Handstand Hold
Pull Ups x 10

Metcon (AMRAP – Reps)

One Time Through For Max Reps

2 Min Max Power Cleans (155/105)
2 Min Max Burpee Box Jump Overs 20″
2 Min Max Power Cleans (135/95)
2 Min Max Burpee Over the Bar
2 Min Max Power Cleans (115/75)
2 Min Max Burpees

Posted in Workouts

09242014

Main – CrossFit

Row then HPC, GHD, FS (No Measure)

500 meter row

Then three rounds of:
Hang power clean x 8
GHD x 8
Front squats x 8

Metcon (AMRAP – Reps)

Round 1:
Run 1 Lap
Max Handstand Push Ups

Round 2:
Run 2 Laps
Max Pull Ups

Round 3:
Run 3 Laps
Max Hand Release Push Ups

Round 4:
Run 4 Laps
Max Double-Unders
——-
Each round will last 4:00 Minutes. The next round will start immediately after the first one finishes. No extra rest time between rounds.
1 Lap = 1 Rep

Posted in Workouts
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