A1. Tall Clean - 3 reps x 6 sets, rest 2:0
A2. Rope Climb - 1 ascent x 6 sets, rest 2:00
*note:work technically using your feet and try to climb with as few pulls as possible each time.
Coach’s notes: Post loads for A1 and number of pulls for rope climb to comments.
Effective immediately, all members will [...]
As many rounds in 15 minutes:
30 ft Long Jump
20 KB Swings - 2.0/1.0 pood
10 KB Squat - 2.0/1.o pood
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Coach’s notes: Post rounds and reps complete to comments.
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Effective immediately, all members will now have access to the OPEN GYM times which run from 10:30am to 3:30pm, Monday to Friday (excluding holidays) as part of their regular [...]
3 rounds for time:
Row 500 m
20 Wallballs - 20#/14#
20 Pull-ups
Rest 2:00
Coach’s notes: Post time to complete each round and total working time to comments.
A. Snatch/OHS/BTN Split Jerk - 1.2.3 x 7 sets, rest 3-4 minutes
Coach’s notes: Post loads per set to comments. BTN = Behind the Neck
Reebok CrossFit Games Open WOD 12.1
Complete as many reps as possible in 7 minutes of:
Burpees
Coach’s notes: This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
CFC is hosting the [...]
2000 m Row
Coach’s notes: Post time to complete to comments.
Compare to November 23, 2011
CFC is hosting the upcoming Reebok CrossFit Games 2012 Open competition workouts today! Workouts are scalable and are for CrossFitters of all ages and abilities. To take part in this amazing event you must register before 5pm PT on February 26. We hope [...]
A. 1:00 AMRAP SDLHP - 95#/65#
Rest 1:00
B. 2:00 AMRAP Push ups
Rest 2:00
C. 3:00 AMRAP Sit ups
Rest 3:00
D. 4:00 AMRAP Single Arm Alternating DB Snatch (Squat) - 40#/25#
Rest as long as you’d like
Coach’s notes: Post reps for each set and total reps to comments.
Compare to January 26, 2012
CFC is hosting the upcoming Reebok CrossFit Games 2012 [...]
As many rounds in 10 minutes:
10 Bar Facing Burpees
10 Squat Cleans - 135#/95#
Coach’s notes: Post rounds and reps complete to comments.
CFC is hosting the upcoming Reebok CrossFit Games 2012 Open competition workouts this Saturday, February, 25. Workouts are scalable and are for CrossFitters of all ages and abilities. To take part in this amazing event [...]
Snatch - 1, 1, 1, 1, 1, 1, 1
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Coach’s notes: Post load for all sets to comments.
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Compare to August 27, 2011
A. Tabata Intervals of:
1. Toes to Bar
2. Back (Hip) Extension
3. Standing Barbell Shoulder Press - 45#//30#
4. KB Swings -2.0/1.0 pood
Coach’s notes: Post reps for each exercise and totals to comments.
Reminder that today is Family Day so the holiday schedule will be in effect. The 9:30 am and 6:00 pm adult classes will be available for [...]
A1. Long Jump - 3 reps x 6 sets, rest 90 seconds
Note: Measure distance for all 3 jumps
A2. Ring Inverts - 10-15 reps x 6 sets, rest 90 seconds
B. As many sets in 5 minutes of:
30 Double Unders
Coach’s notes: Post best distance in A1, reps per set for A2 and number of sets complete in [...]
5 rounds for time(s):
Row 500 m
12 Deadlift - 275#/185#
24 Box Jumps - 24″/18″
Rest 3:00
Coach’s notes: Post times and total working time to comments.
Important Reminder - Coffee with Coach is happening today at 2:00pm at CFC. In this month’s edition of Coffee with Coach, Brett will be discussing our ”Resolutions for Reality.” He’ll also be talking about the importance of Defining your Purpose. Join [...]
20 rounds for time:
5 Burpees
10 Sit-ups
15 Squats
Coach’s notes: Post time to complete to comments.
Important Reminder - Coffee with Coach is happening this Saturday February 18, 2012 at 2:00pm at CFC. In this month’s edition of Coffee with Coach, Brett will be discussing our ”Resolutions for Reality.” He’ll also be talking about the importance of Defining your Purpose. Join us in this important discussion. [...]
AMRAP in 7 minutes:
9 Power Snatch - 95#/53#
9 Toes to Bar
6 Power Snatch – 115/63
6 T to B
3 Power Snatch – 135/73
3 T to B
Coach’s notes: This was the first WOD from Crossfit Ramsay’s recent Western Classic competition. Post reps completed to comments.
Clean – 1, 1, 1, 1, 1, 1, 1, rest as needed.
Coach’s notes: Post loads for all sets to comments.
Important Reminder - Coffee with Coach is happening this Saturday February 18, 2012 at 2:00pm at CFC. In this month’s edition of Coffee with Coach, Brett will be discussing our ”Resolutions for Reality.” He’ll also be talking about the importance of Defining [...]
5 rounds for time:
15 Pull-ups
15 Box Jumps -24″/18″
15 Knees to Elbows
15 DB Thrusters - 45#/30#/hand
Coach’s notes: Post time to complete to comments.
Important Reminder - Coffee with Coach is happening this Saturday February 18, 2012 at 2:00pm at CFC. In this month’s edition of Coffee with Coach, Brett will be discussing our ”Resolutions for Reality.” He’ll also be talking about the importance of Defining [...]
All sets for time:
A. 50 - 2 Foot Vertical Jumps - 24″/18″ over 2 hand reach
B. 50 Push-ups
C. 50 Triple Unders
D. 50 SDLHP - 95#/65#
E. 50 Power Snatch - 85#/55#
Coach’s notes: Post time to complete each set. Rest as needed between sets, just get them all done.
Important Reminder - Coffee with Coach is happening this [...]
A. Push Jerk - 2 reps x 5 sets, rest 2-3 minutes
Compare to November 27, 2011
B. Split Jerk - 1 rep x 5 sets, rest 2-3 minutes
Compare to May 3, 2011
Coach’s notes: Post loads for all sets to comment
Important Reminder - Coffee with Coach is happening this Saturday February 18, 2012 at 2:00pm at CFC. In [...]
7 rounds for time(s):
Row 400 m
15 DB Squat Cleans - 40#/30#/hand
Rest 2:00
Coach’s notes: Post time per round and total working time to comments.
As many rounds in 20 minutes:
5 Deadlift – 275#/185#
10 Clap Push-ups - 10/7
15 Pull-ups
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Coach’s notes: Post rounds and reps complete to comments.
In 15 minutes:
A. Practice Handstand Progressions and Variations
B. 3 rounds for time:
20 ft Handstand Walk
30 Back (hip) Extensions
40 Jumping Pull-ups
50 Walking Lunges
Coach’s notes: Post time to complete B to comments.
A. 2 Rounds for reps:
Row 2:00 (cals)
Box Jumps 2:00 – 24”/20”
Rest 2:00
B. AMRAP Front Squat (from floor) in 5 minutes:
Guys – Body Weight
Gals – 80% BW
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Coach’s notes: Post reps for A and B to comments.
A1. Bench Press – 3-4 reps X 5 sets @ 30X2, rest 2:00
Compare to January 12, 2012
A2. Bar Muscle- Ups – 5-8 reps X 5 sets, rest 2:00
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Coach’s notes: Post load for all sets in A1 and reps per set in A2 to comments.
A. Deadlift - work to a heavy double in 10 minutes
B. 5 Rounds for time:
25 Knees to Elbows
75 Double Unders
Coach’s notes: Post load for A and time for B to comments.
3 rounds for reps:
1:00 Box Jumps - 20″ for all
1:00 Sit ups
1:00 Wallballs - 20#14#
1:00 KB Sumo Deadlift High Pull - 1.5/1.0 pood
1:00 Rest
Coach’s notes: Divide into teams of 4. One person will start at each exercise. Perform as many reps as you can in 60s at your given exercise. Rotate [...]
As many rounds in 20 minutes:
5 SDLHP - 95#/65#
10 Medicine Ball Cleans - 20#/14#
15 Sit-ups
Coach’s notes: Post rounds and reps complete to comments.
A. Clean/Hang Clean - 1.1 x 6 sets, rest 2-3 minutes
B. AMRAP in 10 minutes:
7 Push Jerk (from floor) - 135#/95#
7 Ring Dips
Coach’s notes: Post loads for A and rounds and reps for B to comments.
21, 15, 9 rep rounds for time:
Back Squat - 225#/155#
Pull-up
Coach’ s notes: Post time to complete to comments.
5 rounds for time:
500m Row
10 Deadlift - 205#/135#
20 Wallballs - 20#/14#
Coach’s notes: Post time to complete to comments.
