Monthly Archives: March 2015
Monday, March 30, 2015
Run 400m
Run 800m
Run 1600m
Coach’s notes: Choose your own rest between sets, but complete all 3 distances within 30 minutes. Post time for each distance to comments.
Compare to August 28, 2013
Saturday, April 18 at 3:30pm – 5:30pm
$25 Members | $50 Non-members | Class size limited to 30
Coach’s notes:
Choose your own rest between sets, but complete all 3 distances within 30 minutes. Post time for each distance to comments.
WOD LeaderboardSaturday, March 28, 2015
Opens Workout 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters
M 95 lb. F 65 lb.
Scaled
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 65 lb.
Women use 45 lb.
Coach’s notes: Post time to complete to comments.
Important Reminder – Open Gym is cancelled today due to the CrossFit Opens. Come out from 1:30-3:30 to watch and cheer on your fellow Crew members competing in the 2015 Opens!
Friday, March 27, 2015
Complete all sets for time(s):
Run 400m
30 Push-ups with Hand Release
Rest 2:00
Run 400 m
30 Box Jumps – 24”/20”
Rest 2:00
Run 400m
30 GHD Sit-ups
Rest 2:00
Run 400m
30 Sumo Deadlift High Pull (SDLHP) – 95#/65#
Rest 2:00
Run 400m
30 Body Weight Back Squats – from floor
Coach’s notes: Post time for each set and total work time to comments.
It’s time to take your Olympic lifting to the next level.
CFC TARGETED TRAINING: OLYMPIC LIFTING • Spring 2015
Sundays: Apr 12 – Jun 28 // 1pm – 2:30pm
Coaches: Chris Lemky + Jason Burke
Members: $275 • Non-members: $375 • Class Max: 12
Thursday, March 26, 2015
A1. Box Jumps – 5 reps X 5 sets, rest 2:00
Note: Increase height per set if set completed unbroken.
A2. Overhead Squat (from floor) – 3 reps X 5 sets, rest 2:00
A3. Muscle-ups – 7 reps X 5 sets, rest 2:00
Coach’s notes: Post results for all sets to comments.
Calling all CFC Crew!! We have a special event we would like you all to be a part of. On Wednesday, April 1, from 7 to 9 am we will have Jill Belland from Breakfast Television doing a segment on the benefits of partner wodding. They will be live on location at CFC and we will be holding a special class time at 8 am that day to accommodate filming. Don’t worry, you needn’t speak on camera, we all know Coach Brett can do enough of that on his own. Just pick a class time, pick a partner or we’ll pick one for you (lol) and have a fun WOD.
Wednesday, March 25, 2015
Power Snatch – 2, 2, 2, 2, 2, 2, 2
Compare to October 1, 2014
Coach’s notes: Post load for each set to comments.
CFC TARGETED TRAINING: NUTRITION • Spring 2015
Thursdays: April 2 + 16 + 30, May 14 + 28, June 11
Two sessions: 7pm – 8 pm OR 8pm – 9pm
Coach Bill Tillipaugh
Members: $200 • Non-members: $275 • Class Max: 10
Tuesday, March 24, 2015
Thruster – 2, 2, 2, 1, 1, 1, 1, 1, 1
Coach’s notes: Post loads for all set to comments.
It’s time to take your Olympic lifting to the next level.
CFC TARGETED TRAINING: OLYMPIC LIFTING • Spring 2015
Sundays: Apr 12 – Jun 28 // 1pm – 2:30pm
Coaches: Chris Lemky + Jason Burke
Members: $275 • Non-members: $375 • Class Max: 12
Monday, March 23, 2014
3 Rounds for time:
100 foot Single Leg Jump – Right Leg
2 Rope Climbs – Legless
100 foot Single Leg Jump – Left Leg
2 Rope Climbs – Legless
Coach’s notes: Post time to complete to comments.
CFC TARGETED TRAINING: NUTRITION • Spring 2015
Thursdays: April 2 + 16 + 30, May 14 + 28, June 11
Two sessions: 7pm – 8 pm OR 8pm – 9pm
Coach Bill Tillipaugh
Members: $200 • Non-members: $275 • Class Max: 10
Sunday, March 22, 2015
1 round for time:
30 Calorie Row
30 Ring Dips
30 Deadlift – 185#/125#
30 Chest to Bar Pull ups
30 Burpees to 6″ above reach
30 KB Swings – 2.0/1.5 pood
30 Wallballs – 20#/14#
30 Calorie Row
Coach’s notes: Post time to complete to comments.
It’s time to take your Olympic lifting to the next level.
CFC TARGETED TRAINING: OLYMPIC LIFTING • Spring 2015
Sundays: Apr 12 – Jun 28 // 1pm – 2:30pm
Coaches: Chris Lemky + Jason Burke
Members: $275 • Non-members: $375 • Class Max: 12
Saturday, March 21, 2015
8-minute AMRAP:
3 handstand push-ups
3 cleans – 185#/125#
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern
Scaled:
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses – 95#/65#
10 cleans – 15#/75#
Coach’s notes: Post reps completed to comments.
Important Reminder – there will be no Open Gym today due to the Open Competition. Come out between 2:00-4:00pm to cheer on the competitors!