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“Choir Practice” – Sunday 5-20

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Warm-up

Partner Up
P1- 25/20 Cal Bike or Row
P2- Cycle through
10 Bandy Presses
10 Hand Release Push-Up
10 Jumping Lunges

Strength

Push-press

5-5-5-5

 

WOD

Tabata- 20s Work:10s Rest x8

Rest 1 Minute

  1. Goblet Lunges (2,1.5)
  2. Push-ups
  3. Sit-ups
  4. Assault Bike or Row

 

Report your lowest number of reps achieved for each of the movements.

 

Level 2- (1.5/1)

Level 1- (1/0.75)

 

“Harry” – Friday 5/18

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Good luck to the CFK crew competing at CrossFit Takeoff in Kingston tonight! Head over and cheer them on…comp starts at 7:00!!!

 

Warm-up

Partner Up and Grab One Box!

:40 Work/:20 Rest & Rotate

P1- Row

P2- Plank Hold

Switch

P1- Wallballs

P2- Wall sit

Switch

P1- Good  Mornings

P2- Handstand Walk Semi Circle Around The Box

Switch

*Scale to Handstand Pike Hold on Box

 

Skill

Handstand Push Ups

Handstand Walk

Partner WOD

120 Wallballs

100/80 Calorie Row

80 Deadlifts (225,155)

60 Handstand Push-ups

-Partition reps between partners as desired. 

EMOM: 3 Synchronized Burpees

Level 2 – (185,125), 30 Handstand Push-ups

Level 1 – (135,95), 60 Push-ups

ADV (30/20), Stict HSPUs

Bike sub = 80/60 cals

 

Extra Work

Back Squat

5-5-5-5-5- straight Sets

Take time to warm-up to a weight that is challenging for all 5 sets

CrossFit Benchmark WOD: “Helen” – Wednesday 5-16

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Warm-up

Run 200m

5 Windmills per side

5 Arm Bars per side

Run 200m

10 Overhead Kettlebell Lunges per side

Run 200m

20 Russian Swings

 

 

Benchmark WOD

“Helen”

3 Rounds

400m Run

21 Kettlebell swings (1.5,1)

12 Pull-ups

 

Level 2- (1,0.75)

Level 1 – (0.75,0.5)

 

WOD 2 or Extra Work

12 Minute EMOM

  1. 200M RUN
  2. 15 sit-ups
  3. 100m Run with Kettlebell(1.5,1)
  4. 12 Toes to Bar

 

Level 2- 150m run

Level 1- 100m Run

ADV- GHD,  15 Toes to Bar

 

Extra Work

3 Rounds

21  Hang Power Cleans (155,105)

15 Thrusters

9 Snatches

 

Rest 3 Minutes

 

Report 3 separate times

 

Scale as necessary

CFK Seminar & Gear Order

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CFK!

A few of you who are not so active on social media have asked me to forward the link to our upcoming seminar with Mike Bledsoe. Here it is:
For those Spartan, Sealfit, and overall mindset/performance enthusiasts…this is for you. It’s a unique opportunity to learn from a national name in this space; I highly recommend attending.
Let me know if you have any questions.
ALSO!!! Today is the LAST DAY to submit your gear order. Follow this link:
The gear order will be placed tomorrow, and all orders will be processed via your automated payment method with us.
Thanks!!!
-Mike

“The ‘Nard Dog” – Tuesday 5-15

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Warm-up

Partner Up!

P1- Row 40/35 Calories

P2- Squat Therapy

Switch

 

Strength

Front Squat

3-3-3-3-3

*After each set, complete 5 weighted crossover step ups on each leg. 

WOD 

3 Rounds 

40/35 Calorie Row 

20 Squat Cleans (115,75)

Level 2 – (95,55)

Level 1-  (55,35), 15 Squat Cleans

 

Extra Work

With a partner

100 HSPUS

100 Pistols

ADV – Strict HSPUS, weighted pistols

*scale as necessary

“Delivery RX’d” – Monday 5/14 -OLY 4pm

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Congrats to Coach Jimmy and his amazing athlete wife Christine!  Gianna Elizabeth joined the world fast and furious style on May 11th!

Warm Up

4 x  :20 on/:10 Off

Burpees

Rest 30 seconds

4 x  :20 on/:10 Off

Box Jumps w/ Step Down

Rest 30 seconds

4 x  :20 on/:10 Off

Burpee Box Jumps

Strength

  1. Strict Press

2-2-2-2

  1. Push-press

2-2-1-1

WOD

30 Box Jumps (24/20)

30 Burpees

30 Weighted Step-ups (1.5,1)

30 Burpee Box Jumps

 

Level 2- (1,0.75), 20 Reps

Level 1 – (0.75,0.5), 15 Reps

Extra Work

15-12-9

Muscle Ups

Single Arm Overhead Squats (50/35)Scaled: 12-9-6 or 9-6-3 Reps and scale dumbbell weight accordingly

ADV: 21-15-9 (80/55)

OLY *4pm Only*

Warm-up
All with red band
10 strict press
10 push press
10 power jerk
10 split jerk
10 sotts press

Shoulder stretch
2 rnds
With empty bar
10 squat
10 jump squat

Snatch
4 rounds
1 deadlift +1 pull + from knee then mid thigh then pockets
Work on positions with bar and red band on rig

1 power snatch + 1 low hang power snatch+ 1 high hang squat snatch

65%x3
70%x3
75%x2
70%x2
65%x3

Strength
5x 1 back jerk + 1 OHS
On dashes
5 duck walks with bar
3x high BJ

“Mother Crusher” – Sunday 5-12

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Happy Mothers Day!

Warm-up

Run 400m

Then EMOM 6

Odd- 50 Double Unders

Even 1- 15 Kettlebell Swings

Even 2- 20 Jumping Lunges

Even 3- Plank Hold

 

WOD

“Mother Crusher”

800m Run

50 Kettlebell Swings (1.5,1)

400m Run

50 Double Unders

200m Run

50 Sit-ups

100m Walking Lunges

50 Sit-ups

200m Run

50 Double Unders

400m Run

50 Kettlebell Swings

800m Run

 

Level 2- (1.5/1)

Level 1- (1/0.75)

 

“Phatburger” & Prehab – Saturday 5-12

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Warm-up

90s / 30s Rest & Rotate

  1. Burpees
  2. Inchworms w/ 2 Push Ups
  3. 100m KB run
  4. Row for Calories

 

Skill

Stone over Shoulder

 

WOD (30 minutes)

3 Rounds

90s work:30s Rotate

  1. Burpees
  2. DB Push-up to Overhead (50,35)
  3. 200m KB Run (53/35)
  4. Row For Cals
  5. Stone Over the Shoulder (135/95)

 

Level 2- (35,25)

Level 1- Run with a medball (20/14)

 

Extra Work

2 rounds of:

  10 snatches, 175 / 125 lb.

  12 burpees

Then, 2 rounds of:

  10 snatches, 115 / 75 lb.

  12 burpees

Prehab Class **7:30**

LQ:

  • Warmup:
    • Jog 400m
    • Leg swings A/P, Lateral 2×10 ea
    • Moon up x 20
    • 3 way lunges x 5 ea position
    • Frogger one length with hop
    • Third world squat 2 mins
    • Bear crawl with KB drag fwd/bkwd
  • Play:
    • Band aid tag
  • Mobility:
    • Banded lateral distraction pidgeon 2mins ea side
    • Banded lateral distraction hip capsule stretch 2 min ea side
    • Lacrosse ball quad smash and floss 2 mins ea
    • Lacrosse ball piriformis hell 2 mins ea
  • Stability: Tabata ea with 1 min rest between
    • Ice skaters
    • Pistol (Axel’s progression)
    • Side plank with hip ABD
    • Banded march