Saturday June 1

We are meeting at peckham park pool at 8:15! If you want to work out at the gym we will be back around 9:30.

 

Pool

16 x 25 meter sprints

even sprints- 10 push ups

odd sprints- 15 sit ups



Friday May 31

 

** as a reminder we will be meeting at the peckham park pool at 8:15 Saturday morning. If you are not interested in the swim wod then we will be back at the gym around 9:30 until noon for open gym.

 

Overhead squat

work up to medium-heavy 5

followed by

15 reps at a fast pace -very light weight

ring dips
3 sets of 15 reps (weighted if possible)

 

"Little Black Curly Hair"

5 rounds for time

10 handstand push ups

15 toes to bar



Thursday May 30

 

OHS day 3

work up to a medium weight and do 15 slow and controlled reps

 

"Smelly Cat"

4 rounds for time:
15 DB deadlift into lunge step (each leg)(heavy)

15 box jumps (24/20)

200 meter run

 

Evan crushing Murph on Monday!

 

 

 



Wednesday May 29

 

OHS Day 2

work up to heavy set of 5

followed by

back off set

**reps on 2nd set should be full range of motion but as fast as possible

Skill work:

practice butterfly or kipping pull up

"Rowbots"
15 rounds
100 meter row
1 minute rest between rounds
*your score is your SLOWEST 100 meter row*
 



Tuesday May 28

Great turnout for Memorial Day Murph! I'm proud of everyone who was not scared to show up!
Today we will be transitioning into a completely different phase of training than we are used to so far at CFA. Just come in ready to work hard and you will be excited about your results!

OHS DAY 1

work up to a heavy set of 5
then

back off set of 5, pause at bottom for at least 2 count

 

Dynamic sit ups with a band

3 sets of 25 reps
http://youtu.be/eQmIEa4z-oU

"Digalanious Material"
10 minute AMRAP
3 shoulder to overhead (135/95)
7 burpees

 

 



** We will only be open from 8-11AM for Memorial Day Murph**
MEMORIAL DAY

"MURPH"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. 

Friday May 24

 

"San Antonio"

3 rounds for time

400 meter run

10 bench press (60% 1RM)

500 meter row



"r3peat"

the following will be 5x3 minute AMRAPs with a 2 minute rest between rounds.

You may begin at any station.

 

1.) 10 meter shuttle runs

 

2.) 10 deadlifts (185/105)

+ 5 burpee pull ups

 

3.) row for calories

 

4.) 5 front squats (same as deadlift)

10 barbell jump overs

 

5.) wall balls (20/14)

**men to 12' women to 10' (instead of 10'/9')

 

 

 

Our poster boy back at it! Jonny-D at prom. Thanks for photo Rhonda.

Wednesday May 22

 

"Greek Triumphant"

13-10-7

DB thrusters (110/70)*total weight

straight bar dips

reverse burpees

 

 



Tuesday May 21

 

Clean and jerk

1-1-1-1-1-1

 

"The Nix"

5 rounds for time:

200 meter run

30 push ups

4 rope climbs

 



Monday May 20

 ** As a reminder we will not have any PM classes this Friday and no Saturday classes because we will be at regionals cheering on our local CrossFit gyms. We will still have our 5,6, & 7 AM classes Friday morning like normal. We will be open Memorial Day (Monday) from 8-11AM for CrossFit hero WOD "Murph". If you have any questions please ask!

 

Back squat

5x75%, 3x85% , ME x 95%

 

KB squat jumps

3 sets of 8

 *complete 3 box jumps after each set*

 

"Turnt Up"

for time:

50 slam ball lunges (50/35)

500 meter row

Saturday May 18

**As a reminder, we are meeting at the Katy Jr High track at 0800 AM to workout. If you want to goto the gym we will return at 0930. See you there!

 

In teams of 2 you will complete the following in order:

- 2x400 meter slam ball carry (50/35)

- 4x400 meter runs

*each partner must complete 15 KBSwings while the other is running (53/35)*

100 meter wheelbarrel walk

2x400 meter KB farmers carry (one arm)

 

The pool visit a few weeks ago was a success! We will be going back soon.

 

 

 

 



Friday May 17

 

"JACKIE"

1000 meter row

50 thrusters (45lbs)

30 pull ups



Thursday May 16

 

Bench press
8 sets of 2 reps @ 60%
reps should be very fast
1-2 minutes rest between rounds

"Stink Bomb"

In 10 minutes complete as many reps as possible of the following:

1 minute of wall balls (20/14)

2 minutes of burpees

 4 minutes of 5 push ups & 10 sit ups

2 minutes of burpees

1 minute of wall balls (20/14)



Wednesday May 15

 

"Regionals WOD"

(team weight standards)

21-15-9

Deadlifts (275/185) or 65% 1RM (whichever is LESS)

Box jumps (30/24)

 

recover then:

1000 meter row (not for time)



Tuesday May 14

 

Back squat

70%x3,80%x3,max effort set @90%

 

KB Squat jumps

2 sets of 5 reps (53/35)

*immediately following squat jumps do 10 jump and touch with both hands to a 12-20 inch target

 

"Iznasty"

4 rounds for time:

7 hang squat cleans (135/95)

7 power jerks (135/95)

 

cool down

run 800 meters at leisurely pace

 

 

 



Monday May 13

**AM classes please pardon the mess we will be moving the pull up rig early in the morning**

 

4x100 meter build ups

full recovery between sets

 

followed by:

"Sprinkles"

12 min AMRAP

20 Double unders

10 HR push ups

10 OHS (95/65)

 

Our poster child Jonny D. 6 pack abs by summer.



Saturday May 11

 

"Great Divide"

15 Min AMRAP

10 slam balls (50/35)

10 front squats (65% 1RM)

100 meter row

 

 



Friday May 10

 

Today to celebrate fellow annihilator and coach Chris Painter's birthday...

 

"Lumberjack 20"

20 Deadlifts (275lbs/185lbs)
Run 400m
20 KB swings (2pood/1.5 pood)

400 m run
20 Overhead Squats (115lbs/75lbs)

400 m run
20 burpees

400 m run
20 Chest to Bar Pull Ups

 400 m run
20 Box Jumps (24inch/20 inch)

400 m run
20 DB Squat Cleans (45#/30#)

400 m run

 



Thursday May 9

Strength

Close grip bench press

5-65%, 5-75%, 5-85%

 

1 min max sled push

 

followed by:

"Little Leg"

5 rounds for time:

5 power cleans @75% 1RM

10 barbell burpees

 



Wednesday May 8

 

Hang power snatch
5 sets of 2 reps
followed by:

"Curly Q"

4 min AMRAP

200 meter run

15 push press (95/65)

 

rest 2 minutes

 

4 min AMRAP

row 100 meters

15 push ups

 

rest 2 minutes

 

4 min AMRAP

15 pull ups

15 sit ups

 

 



Tuesday May 7

 

Mobility work

followed by:

 

"Oopty Oop"

12 minute AMRAP

5 handstand push ups

6 sumo deadlift high pulls (95/65)

30 double unders



Monday May 6

Back squat

5-65%, 5-75%, 5-85%

CrossFit Benchmark! 

"Karen"

150 walls balls for time (20/14)

 

Kids having fun at grand opening party!



Sunday Cinco de Mayo

 

Rest day

or

open gym 1-4

Saturday May 4

Quatro de Mayo Grand Opening Party!

As a reminder there are no morning classes today! We will open at 10 and our party will start around 11. Feel free to bring your friends and family and your favorite side dish to show off.

 

Workout of the day: OPTIONAL

 





Friday May 3

Bench Press

Find 1RM

(close grip is preferred)

 

"Strollburger"

complete 3 rounds of the following:

15 box jumps

400 meter run

20 KBSwings (53/35)

400 meter run





Thursday May 2

 

So many new personal bests yesterday on the CrossFit Total! Hard work pays off! Let's keep up the good work.

 

"Fancy Pants"

12-10-8-6-4-2

Hang power clean (155/105)

Burpees

Ring dips