Daily WOD

CrossFit Workout 9/3/15 Thursday

Labor Day Schedule Change
We will only be open for 2 hours on Labor Day (Monday Sept 7th)

We will be open for the 9 AM CrossFit and the 10 AM weight lift.
All other workout times on Monday are cancelled.
We will resume normal hours on Tuesday.

General Warm-up
550 meter run

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:
15 russian KB swings, heavy
a set of strict pullups
150 meter run

Workout (start this at 40 past the hour)

21-18-15-12-9-6-3 reps for time of:
pushups
double-unders
V-ups
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 9/2/15 Wednesday

Please remember, tomorrow (September 2nd) there will be a nutrition lecture at 6 PM at FRCF.  Karen Rylander will be doing her Go Primal Kick Start initial meeting.  All are welcome.  You don’t want to miss this.

General Warm-up
550 meter run

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 thruster, up to workout weight
pullup warmup after each set

Workout (start this at 40 past the hour)

Workout 9:

5 rounds for time of:

10 pullups, chin over
10 thrusters, 125 lbs (85 lbs)

Competition Team Lift

Deadlift
5 x 2 reps, on the 3:00 start interval of:
start at 80% and go up from there  Make big jumps.  Your last double should be near your max.

Competition Team Skills
30  bar muscle-ups for time

Supplemental Workout

60 minute bike.  Enjoy the beautiful Colorado weather.

 

Competition Program 9/2/15 Wednesday

Competition Team Lift

Deadlift
5 x 2 reps, on the 3:00 start interval of:
start at 80% and go up from there  Make big jumps.  Your last double should be near your max.

Competition Team Skills
30  bar muscle-ups for time

Supplemental Workout

60 minute bike.  Enjoy the beautiful Colorado weather.

CrossFit Workout 9/1/15 Tuesday

General Warm-up
550 meter run

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 deadlift, up to workout weight
30 double-unders and 5 power snatches after each set

Workout (start this at 40 past the hour)

Workout 4:

3-2-1 go……
Row 750 meters

At 6 minutes……
9-6-3 of

deadlift 255/165
burpee over the bar

At 12 minutes……
9-6-3 of
snatch  115/85
burpee box jumps

Competition Team Lift

Squat Clean
10 x 2 reps, on the 2:00 start interval of:
2 squat cleans + 2 front squats
start at 75% of your squat clean and go up from there.  Touch and go on the squat cleans.

Competition Team Skills
50 strict hand stand pushups

Supplemental Workout

Easy 3 k row
walk and stretch for 5 minutes
Easy 2 k row
Walk and stretch for 5 minutes
Easy 1 k row

Competition Program 9/1/15 Tuesday

Competition Team Lift

Squat Clean
10 x 2 reps, on the 2:00 start interval of:
2 squat cleans + 2 front squats
start at 75% of your squat clean and go up from there.  Touch and go on the squat cleans.

Competition Team Skills
50 strict hand stand pushups

Supplemental Workout

Easy 3 k row
walk and stretch for 5 minutes
Easy 2 k row
Walk and stretch for 5 minutes
Easy 1 k row

Competition Program 8/31/15 Monday

Competition Team Lift

Squat Snatch
10 x 2 reps, on the 2:00 start interval
Start at 75% and go up as you can.

Push Press
6 x 2 reps, on the 2:00 start interval
Start at 65% and go up to 75%.  If you have been doing the 6 x 2 program for the past 6 weeks, don’t go heavier than that.

Competition Team Skills
20 minutes of goat work

Supplemental Workout

30 minute hungry run

CrossFit Workout 8/31/15 Monday

General Warm-up
550 meter run

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)
Take 20 minutes and warm-up your barbell complex and whatever pullup-ee things you are going to do in the 10 minute work set.

Workout (start this at 45 past the hour)

In 10 min

Max bear complex
2 rounds of:
1 front squat + 1 back squat + 1 OHS
3 attempts at max set of:
Pullups (1 point each)
C2B Pullups (2 points each)
Bar muscle ups (3 points each)
Ring MUs (6 points each)
Scored by adding points to weight lifted.
Touch and go going into the second rep.

Competition Team Lift

Squat Snatch
10 x 2 reps, on the 2:00 start interval
Start at 75% and go up as you can.

Push Press
6 x 2 reps, on the 2:00 start interval
Start at 65% and go up to 75%.  If you have been doing the 6 x 2 program for the past 6 weeks, don’t go heavier than that.

Competition Team Skills
20 minutes of goat work

Supplemental Workout

30 minute hungry run

CrossFit Workout 8/27/15 Thursday

General Warm-up
550 meter run

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 overhead squat, start counting at 50% of your max OHS and go up to a heavier weight than you are going to use in the workout.
Pull-up warm-up after each set.

Workout (start this at 45 past the hour)

4 rounds for time of:
5 overhead squats, heavier than normal
10 pullups
20 walking lunges
30 V-ups
400 meter run

What I mean by “heavier than normal”:  If you normally OHS 95/65, please go up to either 115/75 or 135/95.  The set of 5 needs to be done in one set, but it should be a heavy set.  If you normally do this kind of workout with 135/95, please do 165/115.

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.

Competition Program 8/27/15 Thursday

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 8/26/15 Wednesday

General Warm-up
550 meter run

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 20 minutes of:
150 meter row
12 burpees
30 double-unders
12 strict dips
150 meter run

Workout (start this at 45 past the hour)

Complete as many rounds as possible in 10 minutes of:
10 box jumps, tall box
40 air squats

You should be jumping 8″s higher than your normal box jump.  No bounding.
If you can do pistols, please do 20 total pistols each round instead of the air squats.

Competition Team Lift

Overhead Squats
6 x 2 reps, on the :90 start interval
80% of your overhead squat max.

Snatch Grip Push Press
6 x 2 reps, on the 3:00 start interval
80% of your max SGPP

Snatch Balance
6 x 2 reps, on the 3:00 Start interval
80% of your max snatch balance

Competition Team Skills
10 x 50 meter sled pushes, :90 start interval
Men’s weight, sled + 4 x 45
Women’s weight, sled + 2 x 45 + 2 x 25

Supplemental Workout

10 rounds of:
2 minute walk
1 minute SPRINT