4-15 WOD

Wednesday:

WarmUp
Row 600m
1 Lap Spideman 
3 Rounds (with pvc)
10 PassThru
10 OHS
WarmUp BackSquat

1) BackSquat
** Base the percentages from 90% of your 1RM
Set 1 70% x 3 reps
Set 2 80% x 3 reps
Set 3 90% x 3 reps++ (AMRAP)

2) ForTime
Run 600m
3 Rounds
15 KBS 24/16 kg
15 BoxJump 24/20″
Run 600m

Cool
RestWalk 400m / Roll / Stretch

CFimg-try-crossfit

4-14 WOD

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WarmUp
Run 400M
2 Rounds
1 len KneeHigh
1 len ButtKicker
:30 HSH
15 HollowRock
2 Rounds (w/ Barbell)
6 Clean
6 FrontSquat
6 PushJerk

1) EMOM6 (try 55-60% 1RM C+J)
1 Clean
2 FrontSquat
2 PushJerk
Rest 4:00

2) AMRAP6
6 HSPU
6 OHS 95/65#
Rest 4:00

3) AMRAP6
8 Thruster 95/65#
8 BurpeesOverTheBar

Cool
RestWalk 200m / Roll / Stretch

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4-13 WOD

WarmUp
Run or Row 400m
1 Lap Inchworm
2 Rounds
8 PushUp
8 SupineRow
10 WallSquat

1) BenchPress
** Base the percentages from 90% of your 1RM
Set 1 70% x 3 reps
Set 2 80% x 3 reps
Set 3 90% x 3 reps++ (AMRAP)

2) 4 Rounds ForTime
10 PushPress 95/65#
25m OH Carry 95/65#
10 HangPowerClean 95/65#
25m FrontRack Carry 95/65#

Cool
RestWalk 200m / Roll / Stretch

*9am CF Burn

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4-11 & 4-12 WOD

4/11 Sat 9:00am CF Burn/Endurance with Coach Patrick

4/12 Funday Sunday:

1:00pm KidFit

2:00pm Olympic Lifting

2:00pm CrossFit 101 – Members are always welcome to bring a new friend to sample this class for free.

3:00pm Team/Open gym

4-9 WOD

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  WarmUp
    Run or Row 400m
    1 Lap Spideman
    2 Rounds
      10 WallSquat
      10 SupineRow
    WarmUp Press
  1) Press
       ** Base the percentages from 90% of your 1RM
       Set 1  65% x 5 reps
       Set 2  75% x 5 reps
       Set 3  85% x 5 reps++ (AMRAP)
  2) AMRAP12
       12 DeadLift 95/65#
        9 HangPowerClean 95/65#
        6 PushPress 95/65#
       Run 200m
  Cool
    RestWalk 400m / Roll / Stretch

4-8 WOD

Wednesday:
WarmUp
Run or Row 400m
1 Lap Spideman
2 Rounds
10 WallSquat
10 SupineRow
WarmUp BackSquat
1) BackSquat
** Base the percentages from 90% of your 1RM
Set 1 65% x 5 reps
Set 2 75% x 5 reps
Set 3 85% x 5 reps++ (AMRAP)
2) AMRAP1 (PushUp challenge Retest)
3) BaseLine (retest)

The Baseline WOD – Perform for time:
500m row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
$$$
3 rounds
5 HSPU
20 hollow rocks
50 DU
15 wall balls
Cool
RestWalk 400m / Roll / Stretch

J&M PicMonkey Collage

4-7 WOD

Tue.

WarmUp
Row 600m
Couch
3 Rounds
6 PassThru
6 OHS
6 PressingSnatchBalance
WarmUp Snatch
1) EMOM8 Snatch x 2 reps
2) 3 Rounds ForTime
Run 600m
24 KB Snatch
Cool
RestWalk 200m / Roll / Stretch

Oly PicMonkey Collage

4-5 & 4-6

CLOSED EASTER SUNDAY! HAVE FUN WITH THE FAMILY! SEE YOU MONDAY!

Get ready to retest your baseline and pushups on Wednesday!

Monday

4-6 WOD

WarmUp
Run or Row 400m
1 Lap Spiderman
2 Rounds
8 PushUp
8 SupineRow
12 Lunge
1) BenchPress- cycle begins!
** Base the percentages from 90% of your 1RM
Set 1 65% x 5 reps
Set 2 75% x 5 reps
Set 3 85% x 5 reps++ (AMRAP)
2) 5 Rounds ForTime
5 BarMuscleUp (or 5 C2B)
10 Burpee
15 BoxJump 24/20″
Cool
RestWalk 200m / Roll / Stretch
*Show some CFSWP spirit and wear long socks today! smile emoticon
Track your progress!

4-4 WOD

We are closed this Easter Sunday- have a great day with your family and see you next week.

9:00am CF w/ coach Patrick!

Warmup:
400m Run/Row
1 Len inchworm
1 Len Spider-Man
4 Rds:
:30 HS hold
5 dead lift
5 box jumps
5 RDs
Run 400m
10 HSPU
15 Dead lift 185/135
20 Box jump 24/20
25 ab mat sit-ups

Cool/Roll

4-3 WOD

Friday
WarmUp:
Row 600m
BandyHam
3 Rounds
6 Inchworm+PushUp (in place)
8 SupineRow
12 Lunge
15 PushUps
1) Find your 1RM DeadLift
** Technique, don’t drop them

2) Take 15 min to find your 1RM Strict Press

3) ForTime
Row 500m
30 KBS 32/24 kg
20 Burpee
30 KBS 32/24 kg
Row 500m
Cool
RestWalk 400m / Roll / Stretch