WOD & Blog
ANNOUNCEMENTS
– This Saturday, December 3rd @ 11am we will be hosting a Bring-A-Friend/Free Intro Workout. So let’s pack the gym full of people interested in trying CrossFit.
Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Power Clean & Jerk
Warm up as needed (3 sets x 3-5 reps) before working to establish a rep record maximum for each of the following unbroken power clean & jerk sets.
Power Clean & Jerk x 9-6-3
Notes: Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Post loads to comments.
“Copacetic”
Complete as many rounds/reps as possible in 12:00 of
30 x Double-unders
15 x Thrusters (95/65lbs)
30 x Double-unders
15 x KB Swings (24/16kg)
Post scores to comments.
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ANNOUNCEMENTS
– This Saturday, December 3rd @ 11am we will be hosting a Bring-A-Friend/Free Intro Workout. So let’s pack the gym full of people interested in trying CrossFit.
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of “Cindy”
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus: Front Squat (Week 10)
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads use 3-rep Front Squat established on 09.19.2016.
5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)
3 x 3 reps (5-10lbs more than last week)
Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Tabata Something Else”
Tabata x Pull-up
Tabata x Push-up
Tabata x Abmat Sit-up
Tabata x Squat
Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.
Post scores to comments.
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TOUGH RUCK 2017: LEARN MORE HERE!
ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday: Normal AM Classes, Noon, 5:30pm (ONLY PM CLASS)
Thursday: Closed
Friday: Hero WOD. Heats starting at 10am & 11am only.
Saturday: Regular Open Gym from 9-11am
Warm-up Drills
I. Coach’s Choice
II. Mobility
“JACK”
Complete as many Rounds/Reps as possible in 20:00 of
10 x Push Press (115/75lbs)
10 x KB Swings (24/16kg)
10 x Box Jumps (24/20”)
Notes: Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Post scores to comments.
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TOUGH RUCK 2017: LEARN MORE HERE!
ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday: Normal AM Classes, Noon, 5:30pm (ONLY PM CLASS)
Thursday: Closed
Friday: Hero WOD. Heats starting at 10am & 11am only.
Saturday: Regular Open Gym from 9-11am
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus #1: Power Snatch Doubles EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00.
2 x Power Snatch TnG
Notes: Athletes should plan to increase weight every 2-3 sets.
Compare to scores from 02.09.2016.
Post loads to comments.
Impact/Focus #2: Back Squat (Week 9)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 09.07.2016.
5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)
5-5-5 @ 5 to 10lbs heavier than previous Back Squat training
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
Repetition Percentage Calculator.
Post scores to comments.
“KC2-PREP”
For time
Row 500m
50 x Wallball (20/14lbs)
Row 350m
35 x Wallball (20/14lbs)
Post scores to comments.
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ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday: Normal AM Classes, Noon, 5:30pm (ONLY PM CLASS)
Thursday: Closed
Friday: Hero WOD. Heats starting at 10am & 11am only.
Saturday: Regular Open Gym from 9-11am
Warm-up Drills
I. Run (Indoor Laps)
II. 2 rounds of
5 x Deadlift (45lbs)
5 x Barbell Row
5 x Hang Power Clean (@ Knee)
5 x Press
III. Mobility
Impact/Focus: Hang Power Cleans
Warm up as needed (3 sets x 5 reps) before completing the following workload. Increase weight with each set as form allows.
Hang Power Clean 3-3-3-3-3
Post loads to comments.
“Plymouth Rock”
Complete 3 rounds for time of
20 x Pull-ups
20 x Burpee Box Jumps (24/20)
20 x GHD Sit-ups
Post times to comments.
Skill Development
CFNE Bulletproof Shoulders Regimen
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday: Normal AM Classes, Noon, 5:30pm (ONLY PM CLASS)
Thursday: Closed
Friday: Hero WOD. Heats starting at 10am & 11am only.
Saturday: Regular Open Gym from 9-11am
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Front Squat (Week 9)
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads use 3-rep Front Squat established on 09.19.2016.
5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)
3 x 3 reps (5-10lbs more than last week)
Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Bridges”
Complete 30-20-10 reps for time of
Overhead Squat (95/65)
Row (Calories)
Post times to comments.
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Warm-up Drills
I. Row 500m
II. 2-3 rounds of
7 x Hindu Push-ups
7 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility
Impact/Focus: Back Squat (Week 8)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 09.07.2016.
5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)
5-5-5 @ 5 to 10lbs heavier than previous Back Squat training
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
Repetition Percentage Calculator.
Post scores to comments.
“The Abyss”
Complete for time
10-9-8-7-6-5-4-3-2-1 reps x Push Press (75/55)
1-2-3-4-5-6-7-8-9-10 reps x Box Step-ups (50/35)
Post times to comments.
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Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Handstand Hold
5 x Pull-ups
10 x KB Swings (24/16)
III. Mobility
Impact/Focus: Handstand Training
Against a 15:00 clock, athletes will be working on various handstand skills. This includes but is not limited to the following:
Handstand Hold
Shoulder Shrugs
Shoulder Taps
Handstand Walks
Notes: Athletes will be guided through developing various aspects of the Handstand Skill set with a focus on competency kicking into the Handstand position, balance development drills, inverted movement capacity, and shoulder stability and awareness drills to outline a few examples.
Post scores to comments.
“Pied Piper”
Complete as many rounds/reps as possible in 12:00 of
30 x Double unders
10 x Deadlift (155/105)
15 x Pull-ups
Post rounds/reps completed to comments.
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Thank you to everyone who made this Veteran’s Day a rewarding and powerful experience.
Warm-up Drills
I. Coach’s Choice
II. Dynamic Warm-up
50m Run
High Knees
Butt Kicks
Lateral Shuffle
Karaoke
Leg Swings
50m Build-up Sprints (2-3)
III. Mobility
Impact/Focus: Pause Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for full Snatch.
Snatch 1-1-1-1-1-1 (@80% 1RM) w/ :02 Pause @ Knee
Notes: For percentage assignments refer to 10.26.2016 linked HERE.
Post loads to comments.
“Seagrams Sevens”
7 Minute AMRAP of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
Post scores to comments.
Post-WOD Accessory Training
3-4 Rounds for quality of
20 x GHD Sit-ups
15 x Hip Extensions
20 x 1-arm Dumbbell Row (10L/10R)
Notes: Quality movement will be emphasized for proficiency development, select Dumbbell loads that are challenging yet do not compromise strict execution. Increase weights across sets as necessary.
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Congratulations to Derk for completing his Level 1 CrossFit Trainer Seminar this past weekend. Still representing CFNH in D.C.!
Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Power Clean
Warm up as needed (3 sets x 5 reps) before working to establish a maximum for the following workload of unbroken power cleans.
Power Clean x 9-6-3
Notes: Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Post loads to comments.
“Dissociative Fugue”
Complete for time
Row 500m
Then…
3 rounds of
15 x Thrusters (95/65)
15 x Slamball (40/20)
Then…
Row 500
Post time to comments.
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