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“The Warrior” – Saturday 9-22

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CFK! As noted in the latest State of the Union response, we are clearing the rear parking lot next week to make more room for parking spaces.

Until that time, please still try to utilize/maximize the back lot. The tires and table have been moved. Until the space is completely cleared, we can still fit a few more cars back there.

Please avoid parking in the 1 Bay Rd. lot that is on the other side of bay rd (across from the Deli).

Thank You!!

 

Warm-up

Agility Warm Up

 

 

Partner WOD!!

AMRAP 25

400m Run

20 Hang Power Cleans (135,95)

20 Front Squats

20 Burpee Box Jumps

*Partners complete run together; partition reps any way

Level 2 – (115,75)

Level 1 – (95,45), 400M

ADV- (165,110)

“Spelunker” – Friday 9-21

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Warm-up

Dynamic Warmup – Hips & Shoulders

 

Strength

Front Squat

5-4-3-2-1

 

WOD (15 Minutes)

7 Minute AMRAP

5 Shoulder to Overhead (135,95)

7 Toes to Bar

9 Wallballs

 

Rest 3 Minutes

 

5 Minute AMRAP

3 Shoulder to Overhead (165,115)

5 Toes to Bar

7 Wallballs

 

Level 2- (115,75), (135,95)

Level 1 – (95,55), (105,65)

ADV- (165,115), (205,135)

 

Coaches Note:Short AMRAPs here.  Reps are low so STOH weight should be a challenging but at a weight you can get unbroken just about every time you pick it up.

 

Extra Work

3 rounds of

Bike 10/8 cals

Rest 1:1

Bike 20/15 calls

Rest 1:1

Bike 30/25 cals

Rest 1:1

“Krusty” & Oly – Thursday 9-20

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Warm-up

2 Rounds

1:00 Work/:20 Rest & Rotate

  1. Row/Burpees
  2. Bear Crawls
  3. Box Step-ups

1st round row, 2nd round burpees

 

Accessory

3 Rounds

10 DB bent-over rows

10 Weighted Step-ups

10 Russain Twists with dumbbell

*You can switch up the weight for each exercise if needed.

 

WOD

Intervals

4 Rounds for Reps

1:00 Work:20s Rest & Rotate

-Single Arm DB Snatches (50,35)

-Row

-Ring Dips

-Box jump

-Burpees

 

Score=total Reps

 

Level 2- 35,25

Level 1 – KB Swings, Push-ups

ADV – 70/50; 30/27

 

Olympic Lifting Class **6:00PM Class Only**

Warm up
All in jerk stance
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10  sotts press

Clean
1 pull + 1 full clean+ 1 squat+ 1 jerk
60%x 3
70%x 3
80%x 3
85%x 3

Strength
5-5-5-5-5
3 sec pause squats @75%
5 sumo deadlifts
5 weighted hip thrusts

Snatch
1 squat snatch+ 1 power snatch
65%-70%-75%-80%-85%

“Freestylin'” – Wednesday 9-19

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Warm-up

400m Run

Then:

  • High knees
  • Butt kicks
  • Walking 1st half of world’s greatest (elbow to instep, straighten legs for hamstring stretch)
  • Reverse lunges with overhead stretch
  • Sideways plank walk- add push-up if desired.

 

Mobility

Shoulder Girdle

 

Accessory

2 Rounds

50 ft Monster Walks

50ft Banded Side Steps- Right Side

50ft Banded Side Steps- Left Side

 

Then- 20 bandy pull aparts

 

WOD

In 17 mins

Run 1 mile

Then in remaining time complete an ascending AMRAP:

3 Thrusters (95, 65)

3 Burpee Lateral Jumps

3 Pull Ups

6 Thrusters

6 Burpee Lateral Jumps

6 Pull Ups

9 Thursters

9 Burpee Lateral Jumps

9 Pull ups, etc…

Level 2- (75,55)

Level 1 – (65,35)

 

Coaches Note:

Push yourself on the mile to see what you can do and then whatever you have left, start slow and keep moving for the AMRAP.

 

Extra Work

With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

-CrossFit.com

“Broad Squad” – Tuesday 9-18

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Warm-up

1 Minute Double Unders

1 Minute Hollow Hold

1 Minute Double Unders

1 Minute Plank Hold

1 Minute Double Unders

 

 

 

Strength

EMOM12

Snatch

Minute 1: High Hang

Minute 2: Mid Hang

Minute 3: Floor

75%-80%-85%-90%- /Climb in weight after completing the floor lift.

 

WOD (12 minutes)

“Annie”

50-40-30-20-10

Double Unders

Sit-ups

 

Level 2- ½ Double Unders

Level 1- ½ Sit-ups/x2 singles

ADV – Double the dubs, ½ the situps as GHDs

 

Optional WOD 2

“Cannonball”

21-18-15-12-9-6-3

Unbroken kettlebell Swings (70/53)

Coaches Note – 84 total kb swings here. Grip will be a major factor. Shake out between sets and push yourself to pick up the kb before you want to but be sure to hold on bc only unbroken sets count.

 

Extra Work

4 rounds for time of:

25-cal. row

25 burpees

“Hook It” & Oly – Monday 9-17

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Warm-up

2 Rounds

Row 250m

50’ Squat Broad Jumps

5 Moon the Sky

 

 

Mobility

Quad Rolling

Couch Stretch

 

Strength

  1. Strict Press

3-3-3-3

  1. Push-press

    1-1-1-1

 

WOD

750m Row or 600m Run

21 Hang Squat Cleans (115,75)

500m Row or 400m Run

15 Hang Squat Cleans

250m Row or 200m Run

9 Hang Squat Cleans

 

Level 2 -95,65

Level 1 – 75,45 15-12-9

 

Coaches Note:

In the Hang Squat Clean, keep your feet in land position if possible, focus on the shrug and pulling yourself under of the barbell.  Think down, not up.  Pick a weight you can cycle and use that hook grip!

 

Extra Work

100 squats

15-ft. rope climb, 4 ascents

75 squats

15-ft. rope climb, 3 ascents

50 squats

15-ft. rope climb, 2 ascents

25 squats

15-ft. rope climb, 1 ascent

-CrossFit.com

“Raggae Shark” – Saturday 9-15

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Warm-up – Partner Up!!

Run 300m

Come back inside – grab box & barbell

2 Rounds

10 Alternating Step ups

10 Push Ups w/ Feet on box

10 Bulgarian Split Squats per side

 

 

Mobility/Stretching 

 

Partner WOD

3 Rounds

30 Power Cleans (135,95)

30 Box Jump Overs

20 Shoulder to Overhead

20 Box Jump Overs

10 Clean and Jerks

10 Box Jump overs

*One partner works at a time, partition reps however you want

Level 2,(115,80)

Level 1 (75,55)

 

CrossFit Hero WOD: “Rankel” -Friday 9-14

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U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

 

Hero WOD

“Rankel”

20 Minute AMRAP

6 Deadlifts (225/155)

7 Burpee pull-ups

10 Kettlebell swings (2,1.5)

200m sprint

 

Level 2 – (185,115); (1.5,1)

Level 1 – (135,75); (1, 0.75)

“Freshie Problems” & Oly – Thursday 9-13

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Warm-up

E2MOM for 6 Mins

  1. Run 300m
  2. 30 Hollow Rocks

 

Skill

Strict Toes to Bar

Around the Worlds

 

Accessory

10-8-6-4-2

Strict Single Leg Toes to Bar (Alt.)

Supermans

 

 

WOD

20 Minute AMRAP

400m Run

10 Toes to Bar

15 Push-ups

20 Sit-ups

 

ADV – Ring Push Ups & GHDs

 

Olympic Lifting Class **6:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Practice keeping bar close to body with band
2 rnds
10 squat
10 jump squat
10  sotts press

Snatch
3 snatch off blocks mid hang
65%
70%
75%
80%
75%
70%

Strength
5×4 Back squat 75% double bounce at bottom
1 tempo squat(3-2-1) 1 double bounce
1 tempo squat(3-2-1) 1 double bounce
5 weighted back extentions
5 rows
Clean
1 clean pull+1 clean +1 jerk off blocks
65%
75%
80%
85%