10/9 and 10/18 WOD

Wednesday:

WarmUp
Run or Row 400m
1 Lap Spiderman
2 Rounds
10 SupineRow
10 WallSquat
WarmUp BackSquat

Testing!
1) Take 20:00 to find your 1RM BackSquat

2) 21-18-15-9
KBS 32/24 kg
TTB
boxover

 

Tuesday:

1. Gymnasty EMOM 2. Annie

Monday Testing

  1. Push Press 5, 5, 3 1 wave
  2. Soji’s Brthday WOD
  3. 5 rounds: 6 cleans, 9 burpee over bar, 200M

 

Sat. See board

Friday:

  1. EMOM 8 x 3 Deadlift
  2. 5 Rounds for Time of:7 Deadlifts 70% of 1.5 burpee pullups

    1 length bear crawl

     

Thursday:

The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Wednesday:

1) EMOM8 x 3 BS

2) 4 Rounds
3 MuscleUp (scale: 6 C2B, 6 RingDip)
6 PowerClean 135/95#
12 lunges

 

Tueday:

  1. Gymnastic skill 15 min- see board
  2. 10 minutes of:
    3 burpee box jump-overs
    3 deadlifts
    6 burpee box jump-overs
    6 deadlifts
    9 burpee box jump-overs
    9 deadlifts
    Etc.

Men use 24-in. box and deadlift 225 lb.
Women use 20-in. box and deadlift 155 lb.

 

Monday

1.Emom8 x 3 PushPress

2. Jackie

 

Last week of cycle testing next week!

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8/3 WOD

WarmUp
Row 500m
BandyHam+QuickHip
3 Rounds
10 RingRow
10 HollowRock
:30 Plank
WarmUp BackSquat

1) BackSquat 5×3; Rest 2:00

2) 4 Rounds ForTime
3 WallWalk
10 RenegadeRow 40/25#
Row 500m

10/2 & 10/3 WOD

10/3

WarmUp
Row 500m
3 Rounds
:10 HSH
10 OHS+PassThru (pvc)

1) AMRAP4
10 OHS 95/65#
20 DoubleUnder
Rest 4 min

2) AMRAP4
10 FrontRackedAltLunge 95/65#, 5/Leg
10 PullUp
Rest 4 min

3) AMRAP4
10 boxjump 24/20″, 5/Leg
10 RingDip
Rest 4 min

4) AMRAP4
Row for meters

Cool
SmashQuads/Glutes
Roll

 

Monday 10/2

5×3 PushPress

5 Rounds
200m FarmerCarry
20 PushUp hands on DB
10 DB PushJerk

9/25 WOD – 9/27 WOD

9/27

1.5×5 backsquat

2.
Kev

With a partner, complete as many rounds as possible in 26 minutes of: No partner do half. Scale as needed.

6 deadlifts, 315 lb., each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
55-ft. partner barbell carry, 315 lb.

Post rounds completed to comments.

Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces.

Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees.

He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.

 

9/26 WOD

1.EMOM 8 x 3 squat clean

For time:
50 wall-ball shots
15 cleans, 135 lb.
50 wall-ball shots
10 cleans, 185 lb.
50 wall-ball shots
5 cleans, 225 lb.

 

9/25

5X5 push press

For time:
50-cal. row
50 toes-to-bars
(Mainsite wod)

AND

Save the date!!! We are giving you lots of time to schedule this super fun event in now while you can..so come and join in one of the most awesome CFSWP events of the year.

Halloween Wod! Party!

Join us for our annual Halloween WOD, followed by a clean eating Potluck and toast (bring your favorite drink and dish).

Prizes for best dressed

*Bring a New friend into any Sat 11:30am class in October and you both will be entered in the drawing.Only Sat please in Oct.

Each time you bring in a new friend to CFSWP on Sat at 11:30am in Oct, your names will be entered.

* Families welcome to cheer you on

Q: If I just started can I participate?

A: YES!!! We want all available athletes to come join in on the fun. Come meet the rest of your community!

Q: What is the cost to participate?
A: Free WOD!

Q: Can I bring a friend?
A: ABSOLUTELY! He/she can participate or just come and cheer you on. Please RSVP.

Q: Should I wear a costume that I can WOD in?
A: Heck yeah! We’ll have a prize for the best dressed

9/22 – 9/23

Week 2: Every Day Warrior WOD

“FIGHT”

Prior to 4:00, complete:

3 Rounds of:
10 Thrusters 75/45lb
20 Double Unders
Prior to 8:00, complete:

3 Rounds of:
8 Thrusters 95/65lb
25 Double Unders
Prior to 12:00, complete:

3 Rounds of:
6 Thrusters 115/85
30 Double Unders
Prior to 16:00, complete:

3 Rounds of:
4 Thrusters 135/95lb
35 Double Unders

Prior to 20:00, complete:
3 Rounds of:
2 Thrusters 155/105lb
40 Double Unders
WEIGHTS
RX:

Male – 75,95,115,135,155
Female – 45,65,85,95,105

Scaled:
Male – 45,65,85,95,105
Female – 35,45,65,75,85
***Singles instead of Double Unders

Oly at 5pm and EDWC

6pm Wine and Yoga with Drew, 21 and older free for members. CFSWP members only for this event.

 

9/23

CF 9:00am

10am Clean eatng kick off

11:30am CF 101

 

9/20 WOD

WarmUp
Run or Row 400m or 2 min DU
1 Lap Spiderman plus quick hip
2 Rounds
8 PassThru/around world
8 wallsquat


WarmUp
1) 5×6 BackSquat


2) AMRAP15
5 BurpeePullUp
21 KBS 32/24 kg
20 boxjumps


Cool
Group

9/19 WOD

1) AMRAP6
10 KBS 24/16 kg
10 WallBall 20/14#
10 HR PushUp


Rest 5:00


2) AMRAP6
10 HangPowerClean 75/45#
10 FrontRackedLunge 75/45#
30 DU


Rest 5:00


3) AMRAP6
3 ManMaker 35/20#
12 TTB
100m Shuttle Run
Cool
Group