Daily WOD

Competition Program 9/8/15 Tuesday

Competition Team Lift

Snatch
10 rounds, on the :90 start interval of:
1 power snatch + 1 hang squat snatch
Start at 75% and go up

Back Squat
10 x 3 reps, on the 2:00 start interval
Start at 70% and go up as you can

Competition Team Skills
50 strict hand stand pushups
Set the height of the HSPUs so that you can do sets of 3-5 per kick-up.

Supplemental Workout

8 x 500 meter row, on the 4:00 start

CrossFit Workout 9/5/15 Saturday

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)
Set up.

Workout (start this at 30 past the hour)

8 stations
1 minute each station
2 minutes of rest
Repeat 3 times.

Stations:
Wall ball shot
Pullup
Box jump
KB swing
V-ups
Jumping lunges
Hand release pushups
Rower, calories

Competition Team Lift

Snatch
Max for the day.

Competition Team Skills
20 minutes of goat work

Supplemental Workout

5k row

Competition Program 9/5/15 Saturday

Competition Team Lift

Snatch
Max for the day.

Competition Team Skills
20 minutes of goat work

Supplemental Workout

5k row

CrossFit Workout 9/4/15 Friday

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:
30 double-unders
15 ball slams, 20 lbs
150 meter run

Workout (start this at 40 past the hour)

4 rounds for time of:
15 tall box jumps, 8-12″ taller than normal height
400 meter run

No bounding on the box jumps.  The tallest boxes used are 36″ boxes for the men, 32″ boxes for the ladies.  Even if you can bound that height, DON’T.

 Competition Team Lift

Clean and Jerk
10 sets, on the 2:00 start interval of:
1 clean and 1 jerk
start at 75% and go up as you can

Competition Team Skills
5 rounds of:
15 GHD situps
500 meter row

Supplemental Workout

8 x 20o meter sprints, on the 4 minute start

Done at the track, in track spikes if you own them.

Competition Program 9/4/15 Friday

Competition Team Lift

Clean and Jerk
10 sets, on the 2:00 start interval of:
1 clean and 1 jerk
start at 75% and go up as you can

Competition Team Skills
5 rounds of:
15 GHD situps
500 meter row

Supplemental Workout

8 x 20o meter sprints, on the 4 minute start

Done at the track, in track spikes if you own them.

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