3-30 & 3-31

3-30 Testing this week folks, get in here. M-bench, Wed-Squat,Th-deadlift,Fri-strict press.

Monday is going to rock! Get ready to test this week and get ready for Wendler training!
WarmUp
Run or Row 400m
5:00 DU work
1 Lap Lunge+PassThru
1 Lap Spideman
1) 20:00 find your 1RM BenchPress
2) 4 Rounds ForTime
5 MuscleUp (or 10 C2B)
10 DB Burpee 35/20#
50 DoubleUnder
$) push up challengers do 2 more today
Cool
RestWalk 200m / Roll / Stretch

 

3-31- Huge congrats to all of those who hit a new PR yesterday- you guys are awesome!

Tuesday:
WarmUp
Run 600m
Couch
3 Rounds
6 OHS
6 PassThru
WarmUp Snatch
1) EMOM10 HangSnatch + Snatch + OHS
2) Every 90 seconds, for 18 minutes (4 sets of each):
1: RomanianDeadlift x 6 reps
2: SupineRow x 8 reps
3: PushUp x 8 reps
Cool

$ Do 2 more push ups today, split them up if you need to through out the day if you have to. Get them done!

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3-29 WOD

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Sunday Funday:

2:00pm CrossFit 101

2:00pm – no Oly Open Gym

3:00pm 15.5 Followed by Clean eating potluck and toast.

 

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3-27 WOD

Fun Friday!
WarmUp
Row 60 cal
4-PositionBarHang
1 Lap Spiderman
3 Rounds (w/ barbell)
5 FrontSquat
5 PushPress
EMOM6
1: Row 6 cal
2: 6 Thruster 45/35#
Workout 15.5
27-21-15-9
Row (cal)
Thruster 95/65# : 65/45#
** Score == Time
Cool
RestWalk 400m / Stretch / Roll

3-26 WOD

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Warm up: run or row 400 M

1 length lunge twist

1 length knee ups/ back butt kickers

Mobility: bandy ham/ quick hip

Take 10 min to work on DU or work on goals or gymnastic movement of your choice. Check in with your coach if you have questions here.

Then
A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Ring Row x 8-10 reps
Minute 2 – Push-Ups x 10-12 reps
Minute 3 – Russian twist 20-25 reps
B.
For time:
Row 50 Calorie
50 wall ball sit ups feet touching wall
sprint to 1st gate

roll/ barbell smash/bridge hold 3 x :30

3-24 & 3-25

CFSWP T-shirt orders are going in tomorrow folks! Let me know if you want to pre-order yours by noon Wednesday!
Pre-order your size for $20, purchase at the gym and cross your fingers we have your size left for $25.wink emoticon
Make it a great day alll!

3-25 Happy Birthday Sean! 😉

We are giving out a few VIP and advance screening movie passes and promotional items tomorrow for the movie FURIOUS 7. Be sure to get in here, you do not want to miss this. We will have these prizes available for best time/performance and for outstanding effort.;D

Wednesday: Mobility/ WOD = SEE board.
Filthy Fifty!

‪#‎CFSWP‬ ‪#‎FitnessFun‬

 

3-24

Tuesday:
WarmUp
Run 600m
Couch
3 Rounds
6 OHS
6 PassThru
WarmUp Snatch
1) 5×3 HiHangSnatch
2) 21-15-9
OHS 135/95#
TTB
Cool
RestWalk 400m / Roll / Stretch

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3-23 WOD

CF Burn at 9am
WarmUp
Run or Row 600m
3 Rounds
:10 HSH
7 PushUp
14 Lunge+Twist
1) 4 Sets
PushPress x 3
Rest :90
StrictPullUp x 5-8 reps
Rest :90
2) 21-15-9
Thruster 95/65#
BurpeeOverBar
Cool
RestWalk 200m / Roll / Stretch
$$ Push up challengers add 2 more today.
Keep up the great work all!
Potluck after 15.5 this Sunday. All invited…Join us.

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3-19 & 3-20 WOD

15.4 CF Burn at 9am

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Friday:
WarmUp
Row 600m
4-PositionBarHang
1 Len Inchworm
1 Len Spiderman
3 Rounds
9 PushUp
12 Lunge
WarmUp Clean
EMOM9
1: 3 HSPU
2: 3 Clean
Workout 15.4
RX
AMRAP8
3 HSPU
3 Clean 185/125#
6 HSPU
3 Clean
9 HSPU
3 Clean
12 HSPU
6 Clean
15 HSPU
6 Clean
18 HSPU
6 Clean
21 HSPU
9 Clean
… add 3 reps to the HSPU each round
3 reps to the Clean every 3 rounds
Scaled
AMRAP8
10 PushPress 95/65#
10 Clean 115/75#
** Score == reps
Tiebreak: Time should be marked after every third set of cleans.
For Scaled options there is no tiebreak.
http://games.crossfit.com
Cool
RestWalk 400m / Stretch / Roll
CF Burn at 9am

WarmUp – Wear long socks!
Run 600m
3 Rounds
:10 HSH
6 TTB
6 PullUp
*Invictus
1) Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: RopeClimb x 2 ascents
Minutes 3-4 & 9-10: L-SitHold x :45 accumulated time
Minutes 5-6 & 11-12: HandstandWalk x 10 meters (scale: partner assist or Handstand Wall Runs)
2) AMRAP15
Run 600 Meters
15 StrictPullUp
15 KBS 32/24 kg
$$) Push up challengers do your number divided by two + 32 today.
Cool or 3 min DU
RestWalk 400m / Roll / StretchThursday

Be prepared to show your CFSWP spirit in April and get your CFSWP gear. Taking CFSWP t-shirt, long sock and hoodie pre-orders now.
Ladies and mens versions are available. Email me if you are unsure about which size to order. Ordering dark gray only at this time.
T-shirts : $20.00 pre-ordered, at the box $25, Hoodies $45 pre-order, $50 at the box. Socks $18 pre-order, $22 at the box.
Need at least 20 people to pre-order socks and hoodies to get them. Ping Shannon and she will send you a secure purchase request.
shannon@cfswp.com

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3-18 WOD

WarmUp
Row 600m
BandyHam+QuickHip
3 Rounds
8 KipSwing
8 Bootstrap
8 Cossack
WarmUp FrontSquat

1) EMOM7 FrontSquat x 2 pause + 1 regular

2) 5 Sets
6 C+J (TnG bothersome)
10 BurpeeOverBar (AFAP)
Sprint to first gate
RestWalk back

Cool

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