“Kelly“

Five rounds for time of:
Run 400 meters
30 Box jump
30 Wall ball shots

Durability: 

Plank holds for 90 sec

Endurance:  ROM drills – 8 laps 10 squats after each lap

Work Capacity:  For time:  21-15 – 9 -15 -21 Push Press, Wall Ball, Push-up

Stamina: Chipper:  15 x DL @ 90% 3RM, 30 x SDHP (70#), Sand Bag Run down and back gym

Durability:  1000m row

“The greatest pleasure in life is in doing what people say you cannot do.”
- Walter Bagehot

Baseline:   3 rounds:  20 Wall Balls (20#), run 400M

Work Capacity:  Five rounds for time

• 15 x KB swing (55#)
• 15 x Power clean (95#)
• 15 x Box Jumps

Strength:  Work to 1RM Front Squat (FS)  NOON ONLY!!!

Stamina:  3 rounds:  3 x FS (85% 1RM), 10 x weighted step-ups (2 x 35# DB to Box), Run down and back gym

Durability: 10 x 100ft. sprint (:15 rest).  Plank holds 3 x 1 minute varied positions.

HAPPY VALENTINES DAY!!

C2 Rowing Class – Crossfit Griffin

GOAL OF THE WORKOUT: To introduce variety to a steady state distance piece by
imbedding intervals of higher intensity work. 
Warm Up: 5 – 7 minutes
Workout:
Work Distance: 6000 m
Intensity Level: 400 meters – Medium, 100 meters High
Target SPM: 26 during 400 meters, 28 during 100 meters
Cool Down: 5 – 7 minutes

CROSSFIT CLASS 10am

 KIDS PERFORMANCE TRAINING

Tabata 3 rnds.
Kb swings
Thrusters
Box Jumps
Wall balls

Durability 2x 30 sec plank hold,30 sec pike position hold.
3 min jump rope or 3 more times thru the obstacle course.

 

Endurance:  ROM drills – 1 mile run

Warmup:  30 squats-20 rollovers – 30 oh squats

“nancy”

5 rounds for time:

15  OH Squats 95#
400m run

Durability:  3 rounds

Weighted Situps  x 10
Wall Squats x 10

10 RFT

8 pull ups

6 barbell push ups

4 bb bent row (wide or snatch grip) (Keep the mid-line tight and always full ROM- chest to bar x full extension) 135/115/95 RX options for men; 95/65/45 RX options for women

Durability:

Stretch & cool down.

O-Lifting

Warm Up series – 2 clean long pull + 2 front squat + 2 clean Sots press x 3 sets

Clean & Jerk 70% (2+1) x 5

Clean Pull 85% x 3 x 3

Snatch Balance 4 x 1

Endurance:  ROM drills – 8 laps

Warmup:  Kettle Bell drills

Kettle Bell WOD:

:20:10×8

Kettle Bell Swings

Ring Dips

Knees to Elbows

Durability:  3 rounds

10 deck squats
10 windmills (r/l)
10 wall squats

Endurance:  ROM drills – 5 easy laps

Baseline: AFAP 15 – 10 – 5 Wall Ball, Burpees

Stamina:  5 rounds, not timed:  3 x DL @ 90% 3RM, 15 x GHD sit-ups, 6 x Sprint Starts (start in gym in a sprint position; run as fast as possible to end of gym; jog back) x 6

Work Capacity:  For time 6….1

• Man Makers
• Row (x 100M)

Durability:  Stretch and cool down

Equipment:  Wall Ball, GHD, Dumb Bells, Rower.  For WC:  do 6 Man-makers, then row 600M, then do 5 man mankers, and row 500, then 4 and 400M, etc. until you are doing 1MM and 100M row.  MM and row should be as fast as possible with good form.  Common mistake on the man-maker is not performing an actual squat clean with the DB, rather just standing up, or doing some weird clean with zero hip opening.  Watch your form on these and you will get much more out of the exercise.  Time means nothing if you sprint through a WOD with crappy form and lame range of motion.  We are only competing against our own self-imposed limitations.  Set the ego aside and get busy.