We are going to keep it short and sweet today. Yesterdays WOD took a toll on some of you…but man, you guys rocked it!
W/U - Agility ladder, dot drill, ball toe taps
TECH - Free standing handstands (grab a partner for assistance), kartwheels, and levers on the rings
WOD –
“Grace”
30 reps for time of the CLEAN & JERK
CFR Community Shin Dig tonight! 6pm FREE class with your friends and family…then the BBQ will be lit and we will cook us up some burgers. Please bring an appy or salad.
We haven’t taken a WOD off the main site for some time….today is that day. Once I looked at the workout, I knew it would be a challenge for many of us. I have adjusted the rope climbs from the .com site…and you can scale where needed.
“Tommy V”
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 6 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 3 ascents
Today’s workout is going to be based on partner work. Everything you do today with be with a partner. So saddle up and get ready to win this mini competition. Winners get a pat on the ass!
W/U -
Full distance of the box (each partner complete one round)
Partner side to side ball throw
Partner wheel barrel
Partner Firemans carry walk
TECH -
You and your partner will have 15-20 minutes to do each of the following:
** Free standing handstands (assit your partner where needed) – if they can do the handstand without difficulty, they must practice free standing handstand pushups.
** Static unassisted Pullups (partner assisted if needed)…if done well, partner must be weighted
** Bar climb overs. This will be more instruction for your partner than to assist physically. Encourage and direct them over the pull up bar station.
WOD-
With the same partner, complete for time (best partner group time wins!) complete the following:
2 rounds
20 (10ea) med ball cleans to throw (one ball)
200m med ball run (exchange the ball between partners by having one follow and pass with the other holding ball out to the side – idea is to sprint)
20 Med ball over unders. Stand back to back, place med ball overhead to pass to partner, they then put under to pass. Change direction after 10.
200m med ball over head run. Drop it to your partner every 10 paces, partner is to pick it up, put over head and run 10 paces, repeat.
20 (10 each) Med ball situps
Today’s Efforts:
W/U -
Agility Ladder X 6
KB Bear Crawl (one length)
TECH -
A1. 7 SLDL (on box)
A2. 11 Push Press
4 Rounds (rest 60 seconds between each round)
WOD -
Core-centric Deck of Cards (1/2 deck)
Aces= 1, K/Q/J = 10, all other face value
Hearts = flutter kicks, Diamonds = situps, Clubs = Mountain climbers, Spades = Supermans
First one to complete the 1/2 deck wins!
We have started a FaceBook Blog on NetWorkedBlogs through FB. You can now follow us there BLOG
Wow! It sure has been a long time since we have been able to publish on a computer. Our computer is still down, but I am able to get on here for a few minutes at a time (just enough to post some stuff up)…
This coming Friday we are putting on a CFR Community Shin Dig. Bring your friends and family out at 6pm for a FREE workout and then we will pull out the BBQ and get our groove on. For more information, go to Our events for more details.
Now, on to the more important information – today’s WOD
W/U – 1 mile run
TECH – Front squat ladder 1, 4, 7, 10, 13, 16, 13, 10, 7, 4, 1
WOD -
“Tyler”
Five rounds for time of:
7 Muscle-ups
95/55 pound Sumo-deadlift high-pull, 21 reps
Sorry guys and gals! We have been down on the computer with a virus, and it looks as though we won’t be posting as much on here as we would like. But make sure to get out to the gym for the WOD!
Today’s WOD:
W/U – 10 wall balls, 2 minutes skipping
TECH/STRENGTH – Bottoms of squat, Burgener Warmup, Clean and Jerk
WOD -
“Grace”
For time. 30 reps Clean and Jerk.
W/U - Coach’s choice
TECH -
A1. Pullup (static) – Tempo= 2:2:1; 8**
A2. Step Up (weighted) - Temp=2:0:1; 10
A3. KBS; 12
rest 90 seconds
B1. Push Press – Tempo= 1:1:2; 7, 5, 3
B2. Tire flip; 15
rest 60 seconds
WOD -
for time:
24 jumping squats
24 jumping lunges
12 jackknife
12 mountain climbers
6 reverse lunges
6 piroutte squat
** TEMPO: Tempo refers to the speed of contraction and is the term used to describe the speed (how fast or how slow) at which a repetition is completed. The tempo for nearly any type of resistance-training exercise can be broken down into three phases. Using the example of a 301 tempo, the first number refers to the eccentric or yielding portion of the rep, the second number refers to the pause, if any, in the stretched position and the third number refers to the concentric or overcoming portion of the rep (contraction).
W/U – Dynamic Mobility
TECH - Warm up the deadlift, squat and shoulder press
WOD -
“CrossFit Total”
Back Squat, 1 rep
Front Press, 1 rep
Deadlift, 1 rep
Post total to comments.
The CrossFit Total is the sum of the best 3 attempts of the Back Squat, Front Press and Deadlift, the three most effective lifts in existence for developing and testing functional strength.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one rep max (1RM).
W/U – Sled – push, pull 50 feet X 3
TECH – Pistols (scale where needed)
WOD – Courtesy of OPT in Calgary:
3 sets:
12 touch and go heavy SDLHP
Row 2 minutes @ 80% effort
rest 2 min
5 min rest
3 sets:
12 heavy KBS
Run 2 minutes @ 80% effort
rest 2 min
5 min rest
3 rounds fast, not for time;
20 push ups
20 box jumps
20 sit ups
