Daily WOD

CrossFit Workout 1/8/16 Friday

General Warm-up

1000 meter row

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5 x 3 of jerks, up to your workout weight
pullup warmup after each set.

Workout (start this at 40 past the hour)

For time:
15 jerks, 185 lbs/135 lbs/95 lbs/65 lbs
45 pull-ups
12 jerks, same
36 pull-ups
9 jerks, same
27 pull-ups

Use either a push jerk or a split jerk.  Whichever is better for you.

Competition Team Lift
Deadlift
5 x 5 of deadlift, starting at 75%.  Add weight every set
Competition Team Skills

Alternating EMOM for 20 minutes of:
10 PERFECT hand release pushups
10 pistols, total
Take your time on the pushups and make each one perfect.
Supplemental Workout

8 x 500 meter row, on the 3:30 start interval

Make each one faster than the last.

CrossFit Workout 1/7/16 Thursday

General Warm-up

1000 meter row

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

Alternating EMOM for 15 minutes of:
10 two-handed KB clean and press
8 burpees
6 ring dips

Workout (start this at 40 past the hour)

As many rounds in 20 minutes of:
20 push-ups
20 wall ball shots, 20 lbs (14 lbs)
20 kettlebell swings, 24 kg (16 kg)
20 walking lunges

Competition Team Lift

Please make up a team lift from this week.

Competition Team Skills
Please make up a team skills workout from this week.
Supplemental Workout

Please make up a supplemental workout from this week.

CrossFit Workout 1/6/16 Wednesday

General Warm-up

1000 meter row

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5 x 5 deadlift, up to 275 lbs (185 lbs)
5 box jumps after each set (non bounding)

Coaches, set up a box jump progression under the center row of rings.  Start at 12” and go up to 48”.
Athletes, start at your normal box jump height and go up from there.

Workout (start this at 40 past the hour)

3 rounds for time of:
500 meter row
25 V-ups
25 romanian deadlifts, 95 lbs (65 lbs)

No one goes up.
Competition Team Lift
Clean and Jerk and Jerk
12 rounds, on the :90 start interval of:
1 power clean + 1 push jerk + 1 split jerkStart at 75% of your max power clean and go up from there.

Competition Team Skills

Alternating EMOM for 20 minutes of:
8 burpees
12 wall ball shots, 20 lbs (14 lbs)
Supplemental Workout

Easy 60 minutes on the bike, get off every 5 minutes and stretch for 1 minute.

 

ZA Training 1/6/16 Wednesday

EMOM for 15 minutes of:
15 calories on the air dyne
25 pushups
25 air squats
10 ring rows, elevated feet until horizontal
1 round of the Yo Homie drill

Email Skip if you don’t know what the Yo Homie drill is.  So that is 15 pistol shots, across the 3 rounds of the workout.

Every shot outside the A zone is a 150 meter sprint, performed on the 1 minute start interval.  Do this after the workout is completed.

CrossFit Workout 1/5/16 Tuesday

General Warm-up

1000 meter row

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

Alternating EMOM for 12 minutes of:
a set of ring dips
12 kettlebell clean and presses- start light, working up in weight
4 standing broad jumps, starting easy and putting more and more effort into each round.

Workout (start this at 40 past the hour)

20-18-16-14-12-10-8-6-4-2 reps for time of:
Kettlebell snatches, 24 kg (16 kg) total
pushups
double-unders

The catch on the double-unders is that they have to be unbroken.  So if you miss up on the 18th rep on the round of 20, you get to start that set completely over again.

This has a 15 minute time cap.

Competition Team Lift

Squat Snatch
12 rounds, on the :90 start interval of:
1 power snatch + 1 hang squat snatch + 1 snatch balance

Start at 75% of your max power snatch and go up from there.

Competition Team Skills

Alternating EMOM for 20 minutes of:
deadhang pullups
Kipping hand stand push-ups
Choose a rep number for each exercise that you can do for the entire 20 minutes.
Supplemental Workout

8 x 750 meter rows, on the 5 minute start interval.
Make each one faster than the last.

ZA Training 1/5/16 Tuesday

10-9-8-7-6-5-4-3-2-1 reps for time of:
extended range push-ups
2 pistol shots from the holster
walking lunges, each leg
2 pistol shots from the holster

The shots after the push-up are from your knees.  All shots are at a 5m target.

Shots outside the A zone are a 150 meter sprint on the rower, performed on the :90 start interval after your workout is complete.  And doesn’t count for your time.

ZA Training 1/4/16 Monday

10 rounds for time of:
hand release pushups
bent over rows, 135 lbs (95 lbs)
150 meter run
1 bow shot, 20 meters

After each exercise, two pistol shots from the holster at 5 meters.  That’s 4 double-taps per round.

Each miss, bow or pistol is a 200 meter row, performed after the workout.  The rowing it done with the clock still running.  A miss is anything outside the A zone on a standard IPSC target.

CrossFit Workout 1/4/16 Monday

General Warm-up

1000 meter row

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

Alternating EMOM for 12 minutes of:
Pullup warmup
12 kettlebell swings, 24 kg (16 kg)
150 meter row

Workout (start this at 40 past the hour)

For time:
50 calories on the rower
40 wall ball shots, 20 lbs (14 lbs)
30 toes to bar
20 burpees
10 muscle-ups or 30 pullups

This has a 18 minute time cap.

Competition Team Lift

15 rounds, on the :90 start interval of:
4 back squats

Start at the same weight that you did the last 20 EMOM last week.  Go up from there.

Competition Team Skills
Alternating EMOM for 20 minutes of:
5 ring dips
10 overhead lunges, 95 lbs (65 lbs)
Supplemental Workout

Easy 45 minute run.

CrossFit Workout 1/2/16 Saturday

General Warm-up

1000 meter row

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5 x 3 of power snatches, heavier than your workout weight.
20 light KB snatches after each set
30 double-unders after each set

Workout (start this at 35 past the hour)

Partner Workout
This is done as a team of two.
Person #1 rows a 750 meter row
Person #2 snatches as many kettlebell snatches as possible in that time.
Switch

At the 10 minute mark………..

One person holds 135 lbs/95 lbs at the top of a deadlift.
Other person snatches 95 lbs/65 lbs.
No work can be performed unless the barbell is off the ground.

This is an amrap in 10 minutes.

If you can deadlift more than 400 lbs (300 lbs) please hold 225 lbs/155 lbs.
If you can snatch more than 200 lbs (135 lbs) please snatch 135 lbs/95 lbs.

Competition Team Lift

Take 20 minutes and max out a lift.

Competition Team Skills
Spend 20 minutes working on your worst CrossFit Skill.
Supplemental Workout

5k easy row

CrossFit Workout 12/31/15 Thursday

Our entire 2015 Holiday/New Year Schedule is posted on the FRCF website. http://frontrangecrossfit.com/holiday-schedules/

Please remember that we will be open on Thursday, December 31st at:
6 AM CrossFit
8 AM Boot Camp
9 AM CrossFit
10 AM Weight Room
Noon CrossFit
1 AM Open gym

All evening Thursday workout times are cancelled.
All classes on New Year’s  Day (Friday) are cancelled.

All Saturday classes will happen as scheduled.

General Warm-up

1000 meter row

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5 x 3 of power snatches, heavier than your workout weight.
pullup warmup after each set
30 double-unders after each set

Workout (start this at 40 past the hour)

As many rounds in 20 minutes of:
5 power snatches, 135 lbs/95 lbs/65 lbs/45 lbs
10 pullups
20 walking lunges
40 double-unders

Competition Team Lift

Please make up a team lift from this week.

Competition Team Skills
Please make up a team skills workout from this week.
Supplemental Workout

Please make up a supplemental workout from this week.