Warmup
As Needed or CrossFit Warmup

WOD
5 Rounds for time of:
Run 400 meters
20 Box Jumps, 24″ /20″
20 Burpees

***For the Box Jumps, you must jump up and open your hips at the top.  You can do this by either standing up, or jumping up and opening them in the air.  You must jump onto the box, however, you can step down.  For the Burpees, you must go from standing to pushup position.  At the bottom, part of your torso must touch the ground.  At the top, you must jump up and clap your hands over your head.  The team results will be posted by the end of the week.  We can only have three teams, so do the math.  To pick the teams we will be looking at the weight lifted, times of the two WODs, and range of motion. 

Warmup
As Needed

WOD
Squat Clean and Jerk, 1 Rep Max
***There will be a 10 time limit to reach your 1 Rep Max***
Then…
For time:
225lb/135lb Deadlift, 25 Reps
50 Pull-ups (CTB for males)
225lb/135lb Deadlift, 25 Reps
***CTB=Chest to Bar
The male requirement for the pullups in this workout is CTB.  The female requirement is chin over bar.  For the deadlifts, you must lower the bar in a controlled movement.  Dropping the bar at the top of the rep=no rep.  Good Luck to all who are trying out for the CFNE Throwdown Teams!

Rest Day/Make up Day/Skill Development

***Just a reminder that Monday and Tuesday’s WODs will be used to determine the CFNE Throwdown.***

Warmup
CrossFit Warmup

WOD
5 Rounds for time of:
1.5 Pood Kettlebell Swings, 35reps
25 GHD Sit-ups or 75 Ab Mat
25 Back Extensions
25 Knees to Elbows

Finish
50 Med Ball Cleans
***Stand close to a wall to prevent curling and concentrate on form***

Warmup
As needed for Contest

WOD
“Cindy”
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Full Range on motion in all exercises INCLUDING PUSHUPS!!!!

***Attention***
We are planning on starting an all Female class Monday, Wednesday, and Friday at 6:45pm.  We will keep you posted.  Also, the “tryouts” for the CFNE Throwdown will be on this coming Monday and Tuesday.  The WOD’s will be very similar to the contest.  Monday will be strength and Metcon, and Tuesday will be Metcon. 

A great article was found by Mike Higgin’s on the CrossFit Football Website. Check it out at
10 Reasons Heavy Weights Don’t Bulk Up Females

Warmup
Row 1K

WOD
“Kelly”
5 rounds for time of:
Run 400 Meters
30 Box Jumps, 24″
30 Wall Ball Shots, 20lb

Finish
50 Knees to Elbows

10 Reasons Heavy Weights Don’t Bulk Up Females

Warmup
100 Double Unders

WOD
Back Squat 5-5-5
Then…
For time:
21-18-15-12-9-6-3
Hang power clean
Situps
Back extensions

Finish
Overhead Squat 3×10

WOD TO BE ANNOUNCED!!!

Depending on the turnout, tomorrow’s WOD will be a team competition.

Warmup
3 rounds of:
Samson Stretch
10 Overhead Squats
10 Sit ups
10 Back Ext
10 Pushups
10 Dips

WOD
“Nicole”
AMRAP in 20 minutes of:
Run 400 meters
Max Rep Pull-ups

Finish
3 Rounds of:
Max hold L-Sits

Rest Day/Make up Day/Skill Development

***The gym will be open today as scheduled.  However, do to the parade there will be no parking or access on Shrewsbury St.  All those attending will have to come in through Belmont St. and park on one of the side streets.  Thank you and sorry for the incovenience.  Have a beautiful day!

Warmup
3 rounds:
Run 400 meters
Samson Stretch

WOD
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips

Finish
3 rounds of:
Max rep Handstand Pushups

Warmup
Max reps in 2 minutes of:
Box Jumps, 20″

WOD
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Finish
With 75lbs:
Max Rep Shoulder Press
Max Rep Push Press
Max Rep Push Jerk

Do not set the bar down until you have completed all 3 exercises.

Warmup
3rounds of:
10 Burpee Pull-ups
Samson Stretch

WOD
Choose either:
Strength: Deadlift 5-5-5
or
Endurance: Row 2K for time
Then…
5 rounds for time of:
50 Ab Mat Sit-ups, unanchored
25 Good Mornings, 45lb barbell

Finish
Power Snatch 3×10

Warmup
Row 1K
Samson Stretch

WOD
Overhead Squat 3-3-3-3-3
Then…
5 rounds for time of:
75lb Thrusters, 21reps
21 Double Unders

Finish
50 Med Ball Cleans, 20lb

Warmup
3 Rounds of:
10 Push-ups
10 Pull-ups
10 Box Jumps
10 KB Swings
Samson Stretch

WOD
Run 5K

Finish
Stretch your 5K into a 10K