Month: April 2016

THURSDAY, APRIL 21ST 2016

10 MINUTES TO WORK TO TODAY’S HEAVY DOUBLE (2 REPS) APRIL 28TH WILL BE “BRING A FRIEND DAY” AT CFF. BE THINKING OF SOMEONE TO BRING!!!   12 MINUTES OF: MINUTE 1 : 10 HSPU MINUTE 2: 20 WALLBALLS (14/20) HSPU MODIFICATIONS: FROM BOX…

WEDNESDAY, APRIL 20TH 2016

STRENGTH/SKILL WORK: POWERSNATCH (5X2)  MUST BE TOUCH N GO REPS (2) @ 85%   Jump rope company will be here Tuesday, April 26th starting at 4:30  WOD: 21-15-9-6-3 REPS OF: POWERSNATCH BOX JUMPS (20/24) *65/95 RX+ 95/135 *BOX JUMPS REGULAR MUST OPEN HIPS ON…

TUESDAY, APRIL 19TH 2016

SKILL WORK: (15 MINUTES) WORK THE DOUBLE UNDER. RXD GO: 5-10 15-20-25-30-35-40-45-50 *IF YOU HAVE A BREAK ON THAT SET MUST START THAT SET OVER. *SINGLES TRIPLE NUMBER WOD 4 ROUNDS FOR TIME OF: ROW 300 METERS OR RUN 200 (ONLY RUN IF ROWER…

MONDAY, APRIL 18TH 2016

STRENGTH/SKILL: EMOM FOR 8 MINUTES COMPLETE: 2 POWERCLEANS + 2 FRONT SQUATS @ 65% OF 1RM WOD: Seven rounds for time of: 7 Power Cleans (95/135) (115/165) 7 Toes to Bar 7 Burpees over the Barbell (rx must jump the barbell with both feet…

SATURDAY, APRIL 16TH 2016

TEAMS OF 3 COMPLETE: 150 SITUPS 80 HANG POWERCLEAN (65/95) (95/135) 60 FRONT SQUATS 40 STO 20 THRUSTERS 9 ROPE CLIMBS *1 PERSON WORKING AT A TIME. **AT THE TOP OF EVERY MINUTE ALL MEMBERS MUST PERFORM 5 BURPEES. (SCALE=3)

FRIDAY, APRIL 15TH 2016

RUN 5k! cher·ry–pick verb \ˈcher-ē-ˌpik\ First Known Use of CHERRY-PICK: 1965 Cherry-pick in CrossFit defined: Selecting which days to attend CrossFit based on the workout or waiting until the workout is published to determine whether or not one will attend class are the acts…

THURSDAY, APRIL 14TH 2016

12 MINUTES AMRAP: 3 CTB PULLUPS 3 THRUSTERS 65/95 6 CTB PULLUPS 6 THRUSTERS AND 9,12, 15 AND SO ON. SCALES: CTB-PULLUPS-BANDS-RING ROWS THRUSTERS: WEIGHT LOAD CASHOUT 3 ROUNDS OF: 10 BANDED PULL-APARTS 10 DB FLAT BENCH (AHAP) 2 SLED PULLS