Warmup
3 Rounds of:
10 Pushups
10 Pullups
10 Air Squats
Samson Stretch
WOD
1st
Shoulder Press 5-3-1(or more)
Set1=75%
Set2=85%
Set3=95%
2nd
3 Rounds for time of:
30 Box Jumps, 24″/20″
25 Pushups
20 Knees to Elbows
15 Push Press, 115lb/85lb
Rest Day/Make up Day/Skill Development
As you may have noticed, the CFCM web page has undergone a major face lift. With these changes, we have added some new pages, such as nutrition (meals of the day recipes) and coming events. We want this to be a members page. If you have a good nutrition site , recipes, or even events you want to participate in, please let us know.
Also you may start seeing a few advertisements on our site as well. Please know that we are not just letting anyone advertise. We are going to be only allowing companies to advertise on our site that give our members benefits. Over the next few weeks, we hope to be adding some “MAJOR” companies to our list. There are a lot of changes taking place in the Cross-fit world, and our goal is to capitalize on as many as we can.
Warmup
Run 1mile
WOD
“Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW
WOD 1
All 3 levels
1500m row
WOD 2
3-2-1 then 1 mile run
Squat-clean-pushpress
(each lift 3x, then 2x, then 1x for a total of 18 reps)
big dawgs
250/160, 175/90, 175/90
porch
225/135, 135/65, 135/65
pups
185/105, 95/55, 95/55
WOD 3
AMRAP
9 plate situps, 6 box jump overs, 3 thrusters
big dawgs
45lb/25lb plate, 20″/16″box, 95/65 thrusters
porch
35/20 plate, 16″/10″ box, 75lb/45 thrusters
pups
25/10, 10″/6″, 55lbs/35lbs
If you are going to participate, please register at the gym. On the white board where the wods are posted, there are spots for you to put your name, under the appropriate level.
Warmup
Jump rope 5min or 150 Double Unders
WOD
1st
Squat 3-3-3(or more)
Set1-70%
Set2=80%
Set3=90%
2nd
3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups
Warmup
CrossFit Warmup
WOD
1st
Bench 3-3-3(or more)
Set 1=70%
Set2=80%
Set3=90%
2nd
Close Grip Bench 10-10-10-10-10
Ring Dips max Reps X5
On Saturday January 15, we will be hosting the CFCM Winter Bash. Our own inhouse throwdown. Open to ALL members of ALL fitness levels. There will be 3 events, broken down into 3 levels. You will pick the level that you will compete in. Just realize that the level you pick is the level you stay for the duration of this event. The WODS have been announced at the gym, where you can also sign up for your level. There will be 2 task priority timed wods and an AMARP….
This will be a great opportunity to put your skills to the test in an individual competition…..
With that remaining time, you will be given WOD 3, which will be a time priority event. In other words, the faster you finish WODs 1 & 2, the more time you’ll get for your final WOD (AMRAP).
This is important, because your final score will be the number of REPS you complete in the AMRAP. WODs 1 & 2 will only count towards, the person who completes them the fastest will be allotted more time to accumulate reps on WOD3.
What this means is that you MUST complete WODs 1 & 2 if you want to compete in the 3rd.
There will also be 3 levels of competition (pups, porch, big dogs) Scaling will be allowed in the porch level only. You CAN choose your level based on your ability.
If you are going to do the big dogs level, please be sure you can do these Wods as RX’d.
Warmup
As needed for Team WOD
Team WOD
For time:
21-15-9
95lb/65lb Thrusters
Pullups
1. Each athlete must perform the number of reps above (2-15-9)
2. Teams must complete a 400meter run together between each round
3. The barbell must never touch the ground throughout the entire workout. If you have to shed weight one athlete must hold the bar. The bar will come with you during the run. The bar can be as light at you want for the run (ie shed weight to just bar).
4. If the barbell touches the ground…..Penalty=10 Burpees each athlete!!
Warmup
Row 1K
WOD
1st
Deadlift 3-3-3(or more)
Set1=70%
Set2=80%
Set3=90%
2nd
2 Rounds for time of:
200 Double Unders
50 135lb/95lb Deadlifts
50 Wall balls, 20lb/16lb
1 mile Run
Warmup
Run 1 mile
WOD
1st
Shoulder Press 3-3-3(or more)
Set1=70%
Set2=80%
Set3=90%
2nd
“Jack”
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
REST DAY/MAKEUP DAY/SKILL DEVELOPMENT
GYM CLOSED!!!
HAPPY NEW YEAR!!!
***Attention Members***
There will be no evening classes tonight (4-8pm) and the Gym will be Closed Tom (1/1/11)…Happy New Year!!
Warmup
Row 2K
WOD
1st
Squat 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%
2nd
Front Squat 5-5-5-5
Wide Leg Squat 10-10-10-10
***Attention Members***
The gym will be closed for evening classes (4-8pm) on Friday 12/31 and Closed for all classes on Sat 1/1/11! Sorry for the inconvienence..
Warmup
CrossFit Warmup
WOD
1st
Bench 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%
2nd
“Beat the Trainers WOD”
5 Rounds for time of:
315lb/225lb Deadlift, 7 reps
21 Double Unders
