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Programming 2.19 – 2.23

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Monday 2.19

FIT & COMP

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Alternating Reverse Single Leg Deadlift x 20 reps
Station 2 – Tempo Push-Ups x 12-20 reps @ 1111
Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0

*you may add weight to the pull ups if you can hold the rep range and tempo.

B.
2 Sets for times – 7 Minute Cap each round
Assault Bike 40/35 Calories
20 Toes to Bar or Hanging Knee Raises
40 Walking Lunges with Kettlebell/DB Farmer’s Carry Style
rest 7 minutes between sets

Score: A, 1. weight 2. reps 3. reps. B, rounds scored separately.

Notes:
A.
Station 1: keep it clean
Station 2: you can do incline if you can’t keep to the tempo
Station 3: Bands are allowed, as are ring rows.

B.
Coaches Notes: we have 8 bikes, if you have too many for 8 on, with 8 for the rest transition (16 people total) the competitive athletes for the open will Row a 750/600 on the rower instead of the bike.

Suggested weights for Open competitors for walking lunges 55/35 (IN EACH HAND)

Tuesday 2.20

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FIT

A.

25 minutes to finish
4-5 Sets
Strict Shoulder Press x 6-8 reps @ 2011, build
Rest 45 seconds
Side Plank Hold x accumulate 45 seconds each side
Rest 45 seconds

B.
Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – 9 L-Seated DB Presses
Minute 2 – 8-15 Burpees
Minute 3 – 15-21 Sit Ups

Adjust the volume accordingly to keep it manageable.

COMP

A.

25 Minutes to finish
4 Sets
Strict Shoulder Press x 3 reps @ 88-92% of 1-RM

Immediately followed by…

3 Sets
Push Press x Max Reps @ same weight as today’s Shoulder Presses

*Try to rest around 90s – 120s between presses and 60-90s after each set of push presses.

B.
Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – 6-9 Kipping Handstand Push-Ups *up to 3 mats allowed
Minute 2 – 9-12 Chest-to-Bar Pull-Ups/Kipping Pull Ups
Minute 3 – 12-15 Burpees

Adjust the volume accordingly to keep it manageable

Score: A, FIT-heaviest weight. COMP – total # of push presses. B, Don’t score, just do – and move through with quality and intent.

Notes:

*Both parties plan your press sets out before coming in.

FIT:
Elevate the side planks if you cannot hold for 45s, the kids bars work nice for this, as do plyo boxes.

Wednesday 2.21

FIT

A.
3 Sets – 20 minute cap
Front Foot Elevated Split Squat x 8-10 reps each leg @ 3011, build
Rest 30 seconds after each leg
Medicine Ball Hamstring Curls x 15-20 reps @ 2111
Rest 60 Seconds
Strict Pull-Ups/Ring Rows x 6-8 reps @ 2111
Rest 60 seconds

B.
For time – 12 minute cap
40 Wall Ball Shots
20 Box Jump-Up and Step Downs
30 Wall Ball Shots
15 Box Jump-Up and Step Downs
20 Wall Ball Shots
10 Box Jump-Up and Step Downs

COMP

A.
20 minutes to finish
3 sets
Back Squat x 4 reps, all heavy.
Rest 3 minutes

Increase the weight you used last time by around 5%

B.
For time – 12 minute cap
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders

Score: A, FIT – weight for FFESS. COMP – Back Squat weight. B, time or reps in cap.

Notes:

FIT:
A.Use a 45# plate for your front foot – if this is difficult, perform lunges in place.
B. Step ups will be allowed in place of Box Jumps

COMP:
A. All sets heavy
B. Keep yourself honest on the wall balls.

 

Thursday 2.22

CROSSFIT OPEN BEGINS TONIGHT!

FIT

A.
3-4 Sets – 20 minute cap, start light/moderate and build on all.
Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Rest 60 seconds
Single-Arm Dumbbell Press x 8 reps each @ 2111
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds

B.
For max reps/calories:
2 Minutes of Assault Bike (for calories)
2 Minutes of Russian Kettlebell Swings
2 Minutes of Push-Ups
2 Minutes of Rowing

COMP

A.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + 2 Overhead Squats

Build over the course of the 10 sets to today’s heavy.

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches (115-135)(75-95)
10 Burpee Box Jump-Overs (24″/20″)

Score: A, score it in your own journals. B, reps.

Notes:

Comp is responsible for their own timekeeping, as usual.

Friday 2.23

FIT

A.

4 Sets
5 minutes to complete
20/15 Calories of Rowing
10 Thrusters
20 V-Ups/Sit Ups
20/15 Calories of Assault Bike
rest 5 minutes between sets

COMP

4 Sets
5 Minutes to complete
20/15 Calories of Rowing
15 Thrusters (95/65 lbs)
15 Toes to Bar
20/15 Calories of Assault Bike
rest 5 minutes between sets

Score: Times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 3:35, 3:42, 3:58, 4:05 = 15:20)

Notes:

Keep a running clock.
You’ll run this in waves. As soon as one group hops off the rower, the next crew can jump in and wait until the next minute rounds up. From there, athletes are responsible for figuring their timekeeping on where they start and stop.

Saturday 2.24

FIT & COMP

Teams of 2 – 20 minute amrap, alternate movements

8 Toes to Bar

10 DB/KB Clean and Jerks

14/12 Bike Calories

Score: Total Reps

Notes: Person 1 performs the toes to bar…person 2 peforms the KB/DB Clean and Jerks, Person 1 performs the biking…etc, alternate movements to get as many rounds/reps as possible in 20 minutes

Sunday 2.25

Notes Up Front:
This is a prep piece for people who are performing the wod tomorrow.

If you are not performing the wod tomorrow, come in and you will be performing something a little different!

A.

15 Minutes @ conversational pace

Bike 10 cals
5 Arms Only Inchworms
Overhead DB/KB Hold 20s Each Arm
Row 10 Cals
5 Legs Only Inchworms
Overhead DB/KB Hold 20s Each Arm

B.

3 Sets
5 Each Arm Childs Pose
5 Each Arm Moose Antlers
10 Scap Pulls

C.
8-10 minutes or 4-5 sets to work up to a speedy/slightly heavy single
Hang Power Clean and Push Press/Jerk

D.
4 Sets
2-3 Toes to Bar
3-4 DB Clean and Jerks Each Arm
6 Calorie Row
rest 2-3 minutes

E.
If you are doing the wod tomorrow…Set up everything, start a timer…then walk away

If you are NOT doing the wod tomorrow…

Perform
30 Hang Power Clean and Jerks
30 Burpees Over the Bar
30 Calorie Row

for time

Programming 2.12 – 2.18

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Monday 2.12

FIT

Every 5 minutes, for 30 minutes (6 sets) for times:
15 Ring Rows
15 Sit Ups
15 Incline Push-Ups
15 Wall Ball Shots/Goblet Squats

COMP

Every 5 minutes, for 30 minutes (6 sets) for times:
5/10 Strict Pull-Ups
10/15 Toes to Bar
15/20 Push-Ups
20/25 Wall Ball Shots (20/14 lbs to 10′)

Score: your times for each set.

Notes: Try to be consistent with your round times from the beginning.

Comp: There are two numbers, because I’d like to get two different types of people into comp today when it comes to volume. Choose the volume set you can finish consistently – 5/10/15/20, or 10/15/20/25

Tuesday 2.13

FIT

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Romanian Deadlift x 8 reps @ 4011, Build
Station 2 – Reverse Snow Angels x 15-20 reps @ 3131
Station 3 – Glute Bridges x 15-20 reps @ 10X0

B.
For time – 9 minute cap
40 Russian Kettlebell Swings
20 Burpees/NPBP
30 Russian Kettlebell Swings
15 Burpees/NPBP
20 Russian Kettlebell Swings
10 Burpees/NPBP

COMP

A.
20 Minutes to finish 4-6 Sets of
Deadlift x 3 reps @ 75% of 1-RM Deadlift
(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)
Rest 3 minutes

B.

For time
21.15.9 – 9 Minute Cap
Hang Power Clean (115/75 lbs)
Bar-Facing Burpees Over the Barbell

Wednesday 2.14

FIT

A.
5 Sets – 3 Minutes to perform
Bike 2 Minutes for Calories
Strict Press x Max Reps in remaining time
Rest 3 minutes between sets.

COMP

A.
5 Sets – 3 minutes to perform
Row 500 Meters
Strict Handstand Push-Ups x Max Reps, up to 3 mats allowed
Rest 3 minutes between sets.

Score: Fit, calories + presses. Comp, hspu reps.

Notes:

Fit: Pick a weight you can perform at least 15-20 unbroken presses in the first round.

Comp: Be consistent on your row times and hspu reps.

If we need to mix and match to alternate well in class with bikes and rowers…do so.

Thursday 2.15

FIT

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Alternating Reverse Single Leg DL x 16-20 reps
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Side Plank x Max or 45 seconds each side

B.
10 Minute Amrap
15 Double Unders/30 Singles
6 Strict Pull-Ups/Ring Rows
12 Alternating Single-Arm Dumbbell/KB Snatches

COMP

A.
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean

*Clean lift offs are to the knee

B.
10 Minute Amrap
50 Double Unders
6 Ground to Overhead (155/105 lbs)
12 Chest-to-Bar Pull-Ups

Score: A, weight(s) B, time or rounds + reps in cap.

Notes:

Fit A: Choose a weight that you’ll have no problem getting the work done in the 2 minutes. this could be simply bodyweight for some on TGU learning the movement patterns – same goes for Death march.

Friday 2.16

FIT

A.

25 Minutes to finish
Three sets of:
Back Squat x 6-8 reps @ 32X1, build
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 21X0, build
Rest 60 seconds
60s Dead Bug
Rest 60 seconds

B.
For time – 9 minute cap
30/20 Calories of Assault Bike
30 Goblet Squats
30 Alternating Reverse Lunges with KB/DB Farmer’s Carry

COMP

A.

25 Minutes to finish
Four sets of:
Back Squat x 6 reps
Rest 3 minutes

Choose the same weights you used last time. If you missed that squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.

B.
For time – 9 minute cap
30/20 Calories of Assault Bike
30 Front Squats (135-155/85-105 lbs)
30 Alternating Front-Racked Reverse Lunges (135-155/85-105 lbs)

Score: A, weight. B,time/weight

Notes:

Fit: Choose a weight that flows well in part B.

Saturday 2.17

FIT

In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings
20 x 10 Yard runs
75 Barbell Thrusters
20 x 10 Yard runs
50 Strict Pull-Ups/Ring Rows
20 x 10 Yard runs
75 Barbell Thrusters
20 x 10 Yard runs
100 Kettlebell Swings

*Both athletes perform the run at the same time.

COMP

In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
20 x 10 Yard runs
100 Barbell Thrusters (20/15 kg)
20 x 10 Yard runs
100 Pull-Ups
20 x 10 Yard runs
100 Barbell Thrusters
20 x 10 Yard runs
100 Kettlebell Swings

*Both athletes perform the run at the same time.

Sunday 2.18

A.

Warm Up

Balloon work
Side Plank Clamshells
Shoulder Taps

B.

10 Minute Amrap
30 Doubles/30 Singles
50 Yard Heavy double KB or Barbell Walk

Score: don’t score it

Programming 2.5 – 2.11

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Monday 2.5

FIT

A.
For time:
Row 1000 Meters

Rest until relatively recovered, and then…

B.
Two sets of:
Bulgarian Split Squats x 20 reps each leg @ 1010
Rest 60 seconds after each leg
Single-Arm Dumbbell Row x 8 reps @ 2110
Rest 60 seconds after each arm

COMP

A.
“Fran” 10 Minute Cap
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups

Rest until relatively recovered, and then…

B.
Two sets of:
Bulgarian Split Squats x 20 reps each leg @ 1010
Rest 60 seconds after each leg
Single-Arm Dumbbell Row x 8 reps @ 2110
Rest 60 seconds after each arm

Score: A, time. B don’t score it on the board…but write up your scaling/weight in your own journal.

Long Ass Note for the Day: 

A: I don’t get into long explanations too much here on the blog, but I may get some questions about this one today – The reason for the difference here is that, when performing Fran it should look at cyclical as possible – or at least ideally when this is being prescribed as a Lactate Endurance piece as it is today, even though for Lactate Endurance I am giving people a generous time cap. When we have many novice athletes within our ranks who cannot cycle the movements fast enough or with enough contractile force to get the response – a better approach to get a closer stimulus for that athlete is to make it more cyclical to ensure the energy system training response. 

I’d prefer those doing Fran do not absolutely kill themselves, this is training – not testing today. I know this advice will be ignored but to give you some notes about this lactate piece for both Fit and Comp

*I’m looking to develop Power with Oxygen Debt
*Working on breathing and for comp – transitional pieces
*For this – the effort today would be past the point of aerobic sustainability – maybe being able to hold on for another minute or two if that
*85% effort RELATIVE TO THE TIME USED (85% effort/speed for a 30 second run, is much different than 85% effort/speed for a 30 minute run)
*I’d prefer when you finish, that the effort doesn’t mean collapsing on the ground.

Coaches Notes: Make sure the heart rate is up high either by bike/row intervals or thruster + pull up mini sets prior.

B.

Scaling Options for BSS
-Lowering the back foot until its on the ground and performing in place
-Placing pads under the knee to limit the range of motion
-Performing them next to the pull up rig and hold on to a post for balance/rep support.

DB Row
– You can bend over in place to do these…or  you can use a bench/box to hinge – coaches choice

Tuesday 2.6

FIT

A.
Every 2 minutes, for 18 minutes – 3 Sets each, BUILD
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Dumbbell Death March IN PLACE x 20 steps @ 2011
Station 3 – Box Handstand Hold or Nose to Wall Handstand Hold x 60 seconds or accumulate one max set.

B.
3 Sets
3 Minute Amrap
50-75 Singles or 35 Doubles
30 Russian Kettlebell Swings
15 Barbell Strict Presses
rest 3 minutes between sets

start the amrap where you left off after the rest

COMP

A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every minute on the minute, for 6 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

B.
3 Sets
3 Minute Amrap
60 Double Unders
30 Russian Kettlebell Swings 70/55
15 Strict Handstand Push-Ups (up to 3 mats allowed)
rest 3 minutes between sets

start the amrap where you left off after the rest

Score: A: Fit: Weights, Comp:Heaviest Snatch. B, Total reps.

Notes:

A. Fit, some of you will have these numbers from last week – build on them. Comp, you are responsible for coming in prepared with your % and numbers you want to hit. This is a training session, if you are a novice, this format is not the best for you to learn Snatches – there is a time and place for that, but this is primarily training the loads, so I would suggest keeping to Fit for the strength.

For the handstand holds – if neither of those are an option – perform a plank on hands as long as you can.

B. Start where you left off on reps – because of the 3/3 nature of this, you can share a station with a partner and alternate rounds.

Wednesday 2.7

FIT

 

Every 8 minutes, for 4 sets (6 minute cap each set)
Run 400 Yards (20xTen yard down and backs)
15 Burpees/No Push Up Burpees
20 Reverse Lunges in Place (use db/kb weight if so inclined)

COMP

Every 8 minutes, for 4 sets
Run 400 Yards (20xTen yard down and backs)
15 Burpee Box Jump-Overs 24/20
20 Alternating Single-Arm Dumbbell / KB Snatches 55/35

Score: The time for each round individually

Notes: Scale the rounds so that you finish with consistent times each round.

Thursday 2.8

FIT & COMP

A.
25 Minutes to complete the sets below

4-5 Sets, BUILD over the course of the sets to your heaviest set.
Bench Press x 4-6 reps @ 20X1

Followed by…

2 Sets
Bench Press x Max Reps @ 90% of today’s heaviest set

B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – 20/15 Calories of Assault Bike
Minute 2 – 12-15 Toes to Bar/Hanging Leg Raises
Minute 3 – 7-10 Burpees or NPBP
Minute 4 – 10-12 Ring Dips/Bench Dips
Minute 5 – Rest

Score: A, heaviest set that you built to. B, don’t score it – just do it with quality and intent.

Notes:
A, take 4-5 sets to build to your heaviest, then move on to the max rep sets, plan your time out so that you finish and can rest a couple minutes between your max rep sets.

B. If you cannot get the set amount of work in during the minute time. Try to get a consistent amount of work in each time.

Friday 2.9

FIT

A.
3 Sets for  time – 9 minute cap
30 Kettlebell Swings
20 Walking Lunges (use weight if you can)

Rest until relatively recovered, and then…

B.
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
Dumbbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

COMP

A.
3 Sets for time – 9 minute cap
10 Power Cleans 135/95
50 Double-Unders

Rest until relatively recovered, and then…

B.
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
Barbell/Dumbbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Score: A, time or reps in cap. B, no score – move with quality.

SATURDAY 2.10 - CLOSED FOR MOVEMENT AND ASSESSMENT SEMINAR

Want to learn more? we have a couple spots left leading up to the seminar! Click here to register – as a member you can use the discount code “move25″for 25% off!

SUNDAY 2.11 - CLOSED FOR MOVEMENT AND ASSESSMENT SEMINAR

Programming 1.29 – 2.4

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Monday 1.29

FIT

A.
20 Minute Amrap for quality, build through the sets if possible.
Goblet Squat x 6 reps @ 3011
Rest 45 seconds/transition
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds/transition
DB/KB Death March x 20 steps @ 2011
Rest 45 seconds/transition

B.
For time – 8 minute cap
30 Russian Kettlebell Swings
15 Strict Presses
20 Russian Kettlebell Swings
10 Strict Presses
10 Russian Kettlebell Swings
5 Strict Presses

Go as heavy as possible on the kettlebell swings and strict presses – its okay if they are broken up.

COMP

A.
20 minutes to finish the below work
Every Minute on the Minute, for 6 minutes (6 sets):
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

B.
8 Minute Amrap

3 Power Cleans 135/95
3 Strict Handstand Push-Ups
6 Power Cleans
6 Strict Handstand Push Ups
9 Power Cleans
9 Strict Handstand Push Ups

12,12…15,15…continue the ladder upwards within the 8 minutes

Notes for coaches and members: Demo/move through/warm up goblet squat, bottoms up carries and DB/KB Death March positions. There won’t be any long skill prior to the comp work today, get in and train if you know the movements.

COMP! build as you move through the sets and movements, comp is responsible for keeping their own time. Start with a light weight and build from there from the start – come prepared to know what you want to make your jumps. If you didn’t read this and didn’t come prepared for comp – thats on you. If you don’t have a 1rm, use your best guess for the sets.

I will allow up to 3 mats under your head for strict HSPU

Tuesday 1.30

Don’t forget – today is the Free Thyroid Talk with FDN Practitioner Robby

FIT

A.
Every 2 minutes, for 18 minutes (3 sets of each, build):
Station 1 – Back Squat x 6 reps @ 31X1
Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111
Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112

B.
Amrap in 12 minutes
8/8 Single Arm DB/KB Thrusters
16 Alternating Box Step Ups
20 Calories of Biking

COMP

A.
20 minutes to finish
3 sets
Back Squat x 6 reps
Rest 3 minutes

If you know what your weights were for last week, attempt to best it by 5% for all sets – if you have no clue, use the 3 sets to build to a heavy 6 where the last two reps are hard.

B.
Amrap in 12 minutes
10 Thrusters (95/65 lbs)
15 Box Jumps (24″/20″)
20 Calories of Rowing

Notes for coaches and members: Demo/move through/warm up the bent row, hip bridge, squatting positions in your warm up. Understand that if you know your numbers, I’d like them all heavy – if you don’t know, you build.

Wednesday 1.31

FIT

A.
For time – 15 Minute Cap
60 Alternating Reverse Lunges
40 Russian Kettlebell Swings
20 Push-Ups/Incline Push Ups
10 Strict Pull Ups/Ring Rows
80 Singles
10 Strict Pull Ups/Ring Rows
20 Push-Ups
40 Russian Kettlebell Swings
60 Alternating Reverse Lunges

B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Dead Bug Hold x 30-40 seconds

COMP

A.
For time – 15 Minute Cap
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10/5 Bar Muscle-Ups
80 Double Unders
10/5 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders

B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

Notes for Coaches and Members: Cover the movements in A and dial it in during the warm up. Cover the movements in B to cool down after A.

The 10/5 on Bar muscle ups is set to facilitate a few different groups of people – either bar muscle ups aren’t a problem for you (10)- or you are just now getting them (5, in singles more than likely)

Thursday 2.1

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FIT

A.
25 Minutes to finish
4 Sets, build
Strict Shoulder Press x 3-4 reps
+
4 Sets, build
Push Press x 3-4 reps

B.
For time – 9 minute cap
40/30 Calories of Assault Bike
30 Burpees
20 Strict Pull-Ups/Ring Rows

COMP

A.
25 Minutes to finish
4 Sets, build
Strict Shoulder Press x 3-4 reps
+
4 Sets, build
Push Press x 3-4 reps

B.
For time – 9 minute cap
40/30 Calories of Assault Bike
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach if possible for setup)

Notes for Coaches and Members: Understand the build to a moderate heavy shoulder press, then keep taking it upward with the push press.

Friday 2.2

FIT

A.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Medicine Ball Hamstring Curls x 15-20 reps @ 1010
Station 2 – Evil Wheels or arms only Inchworms x 10 reps @ 3010
Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111

B.
3 Sets for time – 15 Minute Cap
20 Ten Yard Down and Backs
10 Strict Hanging Leg Raises
40 Walking Lunges with KBs or DBs

COMP

A.
18 Minutes to establish
Four sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed

*if you don’t have a 1rm, build through the 4 sets

B.
3 Sets for time – 15 minute cap
20 Ten Yard Down and Backs
20 Toes to Bar
40 Walking Lunges with 55/35 KBs or DBs in each hand

Notes for coaches and members: Keep to your lanes when it comes to the lunges and runs – if we have too  many people for lanes, lunge in place.

Saturday 2.3

Fit & Comp

In teams of 5, 30 Minute amrap you can only rotate once everyone has finished
Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 20 DB/KB Push Press
Station 4 – 25/15 Calories of Assault Bike
Station 5 – Rest

Sunday 2.4

FIT & COMP

A.

Bike 90s

rest 90s

Row 90s

rest 90s

Run 90s

rest 90s

x 3 Sets

B.

Touch and Go Snatch Skill Work

Programming 1.22 – 1.28

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Monday 1.22

FIT

A.
Every 2 minutes, for 16 minutes (4 Sets of each)
Odd Rounds – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Even Rounds –  Single-Arm Dumbbell Row x 8 reps each @ 2111

B.
12 Minute Amrap
15 Wall Balls
10 Alternating Single-Arm Dumbbell/KB Snatches

COMP

A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang + Hang Snatch

Build over the course of the eight sets.

B.
5 Sets for time – 12 minute cap
20 Wall Ball Shots (20/14 lbs to 10′)
5 Squat Snatches (Men 105- 135, Women 75-95)

Score: A, Weight(s) B, total reps and weight performed.

Notes:

I’m giving the comp Squat Snatch movement a weight range to capture a larger amount of people who can perform them – select a weight within the range. You may power snatch it and overhead squat it if need be – but note that if you are an open competitor and intend on doing it RX’d there is a chance that doing that may not be allowed.

Tuesday 1.23

FIT

A.
Amrap in 15 Min – Teams of 2 – alternate full rounds
10 Single Arm Dumbbell / KB Push Presses – moderate to heavy (5 left, 5 right)
7 Burpees

B.
3 Sets –  NFT
Ring Rows/Strict Pull Ups x 6-8 reps
Accumulate 40s Pillar
Landmine Rows x 6-8 reps @ 2111 (Left Arm)
Landmine Rows x 6-8 reps @ 2111 (Right Arm)
Accumulate 40s Dead Bug

COMP

A.
Amrap in 15 – Teams of 2 – alternate full rounds
5 Shoulder to Overhead 135/95
10 Burpees Over the Barbell

B.
3 Sets – NFT
Strict Ring Pull-Ups x 6-8 reps
Accumulate 40s Pillar
Landmine Rows x 6-8 reps @ 2111 (Left Arm)
Landmine Rows x 6-8 reps @ 2111 (Right Arm)
Accumulate 60s Dead bug

Score: A, reps. B, don’t score it, work through it for quality.

Notes:

Build on landmine rows

Wednesday 1.24

FIT

A.
Four sets of:
Back Squat 6-8 reps @ 31X1
Rest 45 seconds
Single Arm Dumbbell Row x 8-10reps each arm
rest 45sec
Dead Bug x 45-60sec
rest 45sec

B.
6 Sets – Teams of two, alternating movements
20 Cal Bike
20 Alternating Cossack Squats
10 Strict Hanging Leg Raises or Knee Raises

COMP

A.
Four sets of:
Back Squat x 8 reps
Rest 3 minutes

Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.

B.
6 Sets – Teams of two, alternating movements
20 Cal Row
30 Alternating Cossack Squats
15 Toes to Bar

Score: A, back squat weight. B, time or reps in cap.

Note this video for Cossack Squats

Thursday 1.25

FIT

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold/Box HS Hold x 30-60 seconds
Station 3 – L-Sit or Hollow Hold x 30-60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Singles/Double-Unders
Rest 30 seconds
30 seconds of Assault Bike
Rest 30 seconds

COMP

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Weighted Strict Chest-to-Bar Pull-Ups/Weighted Pull up x 3 reps
(goal is to establish a 3-RM by your fourth set)
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Assault Bike
Rest 30 seconds

Score: A, nothing. Just work through for quality. B, calories/reps.

Friday 1.26

FIT

A.
25 Minutes to finish
3-4 Sets
Split-Stance Romanian Deadlift x 8 reps each leg @ 4011, build
Arms only inchworms x 5 reps
Bottom’s Up Kettlebell Carry x 25 meters each arm

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Calories of Assault Bike (or Rowing)
20 Russian Kettlebell Swings

COMP

A.
Take 20-25 minutes to build to today’s 1-RM Deadlift

If you begin to lose positioning or proper mechanics, terminate the set immediately.

B.
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts 225/155
12 Box Jump-Overs 24/20

Score: A, weight(s) B, reps.

BRING A FRIEND DAY! Saturday 1.27

FIT

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Pull Ups/6 Ring Rows
6 Hand Release Push Ups
9 Knees to Elbows or Hanging Leg Raises
12 Russian Kettlebell Swings
15 Calories of Rowing

COMP

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Russian Kettlebell Swings (32/24 kg)
15 Calories of Biking

Score: Rounds + Reps

Sunday 1.28

FIT & COMP

 

A.

Bike 60s

rest 60s

Row 60s

rest 60s

Run 60s

rest 60s

x 3 Sets

B.

Thacker Warm Up for Clean

Clean:

General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm)

A, B, Cs’:

As:

1) Squatting Quad Muscle Clean x3-5

2) Squatting Quad Power Clean x3

3) Squatting Quad Power Clean TO Front Squat x3

4) Squatting Quad Clean x3

Bs:

1) 3 Part Pausing Power Clean x3

2) 3 Part Pausing Power Clean TO Front Squat x3

3) 3 Part Pausing Clean x3

Cs:

1) 3/2/1 Part Pausing Power Clean TO Full Speed Power Clean

2) 3/2/1 Part Pausing Power Clean TO Front Squat TO Full Speed Power Clean TO Front Squat To Jerk

3) 3/2/1 Part Pausing Clean TO Full Speed Clean To Jerk

 

 

Programming 1.15 – 1.21

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Monday 1.15

FIT

A.
25 Minutes to complete
3 Sets
Back Squat x 8 reps @ 31X1
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm)
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm)

*after the fifth push press, go directly into the walk
*build on sets to as heavy as possible

B.
For time – 13 Minute Cap
40 No Push Up Burpees
40 Weighted Lunges/Walking Lunges
40 V-Ups/Sit Ups
40 Push-ups/Incline Push Ups
40 No Push Up Burpees

COMP

A.
25 Minutes to complete
Three sets of:
Back Squat x 8 reps
Rest 3 minutes

*Select a weight that will make your final 2 reps of each set extremely difficult. I want each set heavy

B.
For time – 13 Minute Cap
40 No Push Up Burpees onto 2×45’s
40 Box Jumps (24″/20″)
40 Toes to Bar
40 Hand Release Push-ups
40 No Push Up Burpees onto 2×45’s

*2×45’s means two stacked #45 plates

Score. A, weight(s) B, time or reps in cap.

Tuesday 1.16

FIT

A.
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Banded Supinated-Grip Pull-Ups/Ring Rows x 8-10 reps @ 2110
Station 2 – Handstand Hold/Box HS/Plank x 45-60 seconds
Station 3 – L-Sit/Tuck Sit x 20-60 seconds

*nose to wall if possible in hs hold
*I have a pretty large range in the l/tuck to accomdate

B.
3 Sets for time – 13 Minute Cap
30/20 Calories of Rowing
30 American Kettlebell Swings

COMP

A.
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
*or 6-8 Muscle Up Transitions
Station 2 – Handstand Walk x 10 meters (use partner assist if needed)
Station 3 – L-Sit x 45-60 seconds *does not have to be unbroken

B.
3 Sets for time – 13 minute Cap
30/20 Calories of Biking
15 Chest to bar/Pull ups
10 Strict Handstand Push-Ups

*I will only allow up to 3 mats for your head on the strict Hspu

Score A, nothing. B, time or reps in cap.

Wednesday 1.17

FIT

Warm Up: Clean Skill Work

A.
20 Minutes to perform

3 Heavy working sets of the complex below

5 Deadlift
4 Hang Power Cleans
3 Front Squats

one set is constituted as the 5+4+3, rest as needed between the sets

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
10 Burpees

COMP

A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every minute, on the minute, for 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

*athlete is responsible for keeping the time themselves

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Ground to Overhead (115/75 lbs)
10 Ring Dips

Score: A, weight. B, reps.

Thursday 1.18

FIT & COMP

A.
Complete as many reps as possible in 10 minutes of:
30 Seconds of Wall Ball Shots (Partner A)
30 Seconds of Wall Ball Shots (Partner B)

If you don’t have a partner, you’ll simply work for 30 seconds, then rest for 30 seconds, for 10 sets.

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work

Score: A, reps. B, Weight(s)

*Scaling modifications for BSS – Lunges in place, from there, modify height or perform single leg glute bridges.

*Post up with knee on a box for the SA DB Row

Friday 1.19

FIT

A.
21 Minutes to perform
3 Sets
Dumbbell Bench Press x 8-10 reps @ 21X1
Bent-Over Dumbbell Reverse Flies x 12-15 reps
L-Sit Tuck/ or Tuck to Extension x 6 reps @ 1212

*for bent over DB Reverse flies – use small plates, or small DB’s

B.
5 Sets for time –  15 Minute Cap
15/10 Calorie Row
20 Alternating Single-Arm Dumbbell Snatches

COMP

A.
15 Minutes to establish a Bench Press 3rm

Once you have found your 3-RM, then perform the following…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ -10 to 15 lbs off today’s last set

B.
5 Sets for time – 15 minute cap
15/10 Calories of Assault Bike
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

*If we have too many on the bikes, turn into team format where each person much finish 5 sets

score: A, weight(s) B, time or reps in cap.

CFSB HOLIDAY PARTY! Saturday 1.20

FIT

In teams of two, complete five rounds for time of:
Both Partners Complete 50 Singles each
50 Kettlebell Swings (25 each)
20 Strict Pull-Ups (10 each)

*Partners must perform singles together, and may only start kettlebell swings once both are finished.

COMP

In teams of two, complete five rounds for time of:
Both Partners Complete 50 Doubles each
20 Deadlifts (10 each – 225/155 lbs)
30 Pull-Ups (15 each)

*Partners must perform doubles together, and may only start deadlifts once both are finished.

Score: time.

Sunday 1.21

FIT & COMP

 

A.

5 Sets
Row 30s
rest 30s
Run 30s
rest 30s
Bike 30s
rest 30s
Singles 30s
rest 30s

B.

Full Thacker Warm Up

CrossFit Blog Programming 1.8 – 1.14

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Monday 1.8

FIT & COMP

30 Minute Amrap
60s Row/Bike
20-30s forearm plank
30 Doubles/Singles
20-30s Active Hang on Bar
15 American Kettlebell Swings
10 Prisoner Tall Kneeling To Standing – alternate legs

Score: Don’t score it, move some blood and move with intent and quality

Tuesday 1.9

FIT

Warm Up/Skill
Incorporate Kettlebell Windmills

A.
20 -25 Minutes to finish
3 Sets of
Back Squat x 8-10 reps @ 31X1
Rest 3-5 Minutes b/w
*build

B.
2 Sets
4 Minute Amrap
20/15 Calorie Row
15 Thrusters/DB Thrusters
Max Reps of Burpees in time remaining
Rest 4 minutes between sets

COMP

A.
20-25 Minutes to work to a Back Squat 1rm

B.
2 Sets
4 Minute Amrap
30 Calorie Row
15 Thrusters 95/65
Max Reps of Bar-Facing Burpees in time remaining
Rest 4 minutes between sets

Score: A, weight. B,burpee reps (total)

Wednesday 1.10

Warm Up
Incorporate Farmers Carries

FIT

A.
20 Minutes to finish
3 Sets
Dumbbell Shoulder Press x 8-10 reps @ 2111
Pull Ups/Ring Rows x 6-9 @ 2111
*build

B.
3 Sets For Time: 15 minute cap
20 Ten Yard Shuttles
30 American/Russian Kettlebell Swings
20 Jumping Pull Ups/Ring Rows

COMP

A.
12 Minutes to establish a Press 1rm

once you have found your Press 1rm then perform…

8 Minutes to finish
2 Sets
Push Press x Max Reps @ 80-85% of today’s 1-RM

B.
“Shuttle Helen”
Three rounds for time of:
20 Ten Yard Shuttles
21 American Kettlebell Swings 70/55
12 Pull-Ups

Score: A, press weight. B, time or reps in cap.

Thursday 1.11

Warm Up
High Hang Snatch, Hang Snatch, OHS work

A.
20 Minutes to finish
4 Sets
Overhead Squat/Front Squat x 6-8 reps @ 3311
*build

B.
Four sets for max reps/calories:
30 seconds of Row
Rest 30 seconds
30 seconds of Alternating Reverse Lunge
Rest 30 seconds
30 seconds of V-Ups

COMP

A.
20 Minutes to build to a heavy set of the complex
High Hang Snatch + Hang Snatch

B.
Four sets for max reps/calories:
30 seconds of Assault Bike (for calories)
Rest 30 seconds
30 seconds of Jumping Lunges
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds

Score: A, weight. B, total reps.

Friday 1.12

FIT

A.
Complete as many rounds and reps as possible in 15 minutes of:
15 Cal Row
20 Alternating Cossack Squats with Kettlebell Goblet Hold/or Balance Assisted
20 Single-Arm KB/DB Presses (10 each arm)

Rest 5 minutes, and when the running clock reaches 20:00…

B.
Complete as many rounds and reps as possible in 15 minutes of:
50 Singles/25 Dbls
40 Push-Ups/Incline Push Ups
20 Wall Balls

COMP

A.
Complete as many rounds and reps as possible in 15 minutes of:
20 Cal Bike
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

B.
Complete as many rounds and reps as possible in 15 minutes of:
20 Cal Row
40 Hand Release Push-Ups
20 Wall Balls 20/14

Score: A, reps. B, reps.
Notes:

Pay attention to quality of the Cossack squats, you don’t stay low and grind with these, you’ll come up. Keep your heels down.

I’ll allow up to 4 Mats on Strict Handstand Push Ups

Saturday 1.13

FIT

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
25 Air Squats
20 Mountain Climbers
15 American Kettlebell Swings
10 Burpees
5 Strict Pull-Ups

Partner A starts with 25 air squats, Partner B then performs 20 mountain climbers, Partner A then performs 15 kettlebell swings, Partner B does 10 burpees, Partner A does 5 strict pull-ups, then Partner B does 25 air squats…and so on.

COMP

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings
30 Shoulder to Overhead (95/65 lbs)
20 Burpees
10 Strict Pull-Ups

Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.

Score rounds + reps

Sunday 1.14

FIT & COMP

30 Minute Amrap
20 Cal Row
10 Yard Lateral Bear Crawl with Sandbag pull Left
10 Yard Lateral Bear Crawl with Sandbag pull Right
30s Bottom of Squat KB Front Rack Hold

 

CrossFit Main Blog Programming 1.1 – 1.7

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Closed New Years Day Monday 1.1

Closed!

Tuesday 1.2

Global Warm Up: Understanding of Fit Gymnastics part A.

FIT

A.
12-15 Minutes of Gymnastics Practice
Arms only Inchworms > Wall Climb > Handstand Hold

B.
5 Sets for time: 25 Minute Cap
10 Pull Ups/Ring Rows
20 Russian Kettlebell Swings
30 Anchored Sit-Ups
40 Singles/20 Doubles

COMP

A.
12-15 Minutes of Gymnastics Practice
Wall Climb > Handstand Walking > Freestanding HS Practice

B.
5 Sets for time: 25 Minute Cap
10 Chest-to-Bar Pull-Ups/Pull Ups
20 American KB Swings 70/55
30 Anchored Sit-Ups
40 Double-Unders

Score: B, time or reps in cap.

Wednesday 1.3

Global Warm Up: Shoulder to overhead work – press, push press, ITA split jerk.

FIT

A.
Take 20 minutes to build to a heavy single press/push press

B.
For Max Reps:
3 Minutes of Rowing for Calories
Rest 60 seconds
3 Minutes of Box Step-Overs
Rest 60 seconds
3 Minutes of Thrusters/DB Thrusters

COMP

A.
Take 20 minutes to build to today’s heavy Split Jerk

B.
For Max Reps:
3 Minutes of Assault Bike or Rowing for Calories
Rest 60 seconds
3 Minutes of Dumbbell Box Step-Overs (20″, 55/35 lbs)
Rest 60 seconds
3 Minutes of Thrusters (115/83 lbs)

Score: A, weight. B, total reps.

Thursday 1.4

FIT

For time:
15 Twenty Yard Runs
15 DB or Barbell Ground to Overhead
30 Push-Ups/Incline Push Ups
15 Twenty Yard Runs
10 DB or Barbell Ground to Overhead
20 Push-Ups/Incline Push Ups
15 Twenty Yard Runs
5 DB or Barbell Ground to Overhead
10 Push-Ups/Incline Push Ups

COMP

For time:
15 Twenty Yard Runs
15 Barbell Ground to Overhead (135/95 lbs)
30 Push-Ups
15 Twenty Yard Runs
10 Barbell Ground to Overhead
20 Push-Ups
15 Twenty Yard Runs
5 Barbell Ground to Overhead
10 Push-Ups

Score: time.

Notes: If performing DB GTO for fit, perform that number of reps EACH ARM.

The twenty yard run, is 10 yards out, 10 yards back.

Friday 1.5

FIT

A.
Four sets of: (25 Minute Cap)
DB/KB/or Barbell Front Racked Alternating Reverse Lunges x 16-20 reps
Rest 90 seconds
Strict Pull Ups/Ring Rows x 4-6 reps @ 2110
Rest 90 seconds

B.
For time: 11 Minute Cap
40 Wall Ball Shots
20 Pull-Ups/Ring Rows
30 Wall Ball Shots
15 Pull-Ups/Ring Rows
20 Wall Ball Shots
10 Pull-Ups/Ring Rows
10 Wall Ball Shots
5 Pull-Ups/Ring Rows

COMP

A.
Four sets of: (25 Minute Cap)
Barbell Front Racked Alternating Reverse Lunges x 16-20 reps
Rest 90 seconds
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds

B.
For time: 11 Minute Cap
40 Wall Ball Shots (20/14 lbs to 10′)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

Score: A, weight(s) B, time.

Saturday 1.6

FIT

Teams of two will complete three rounds each (total of 6 rounds per team) of:
10 Lateral Box Jump/step-Overs
15 Thrusters/Dumbell Thrusters
20 V-ups/Sit Ups

While one partner works through the round, the other must hold a medicine ball fully extended overhead. If the medicine ball is dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round.

COMP

Teams of two will complete three rounds each (total of 6 rounds per team) of:
10 Lateral Box Jump-Overs (24″/20″)
15 Thrusters (95/65 lbs)
20 Toes to Bar

While one partner works through the round, the other must hold a bar 75/55 fully extended overhead. If the barbell is dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round.

Sunday 1.7

FIT & COMP

30 Minute Amrap
10 Yard Spiderman with vertical twist
10 Yard Bear Crawl with Sandbag pull
10 Cal Row
10 Yard Spiderman with Hamstring Stretch
10 Yard Lateral Bear Crawl L
10 Yard Lateral Bear Crawl R
10 Cal Row

Crossfit Blog Programming 12.26 – 1.1.2018

By: 0

Whats going on this week!

Click here for details on Holiday Closings

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Tuesday 12.26

Hey all! I’ll get Wed – Sunday out on Tuesday, its been a hectic weekend!

FIT

A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift 4-6

B.
For time:
1000 Meter Row
50 Russian Kettlebell Swings

COMP

A.
Every 3 minutes, for 18 minutes (6 sets):
Power Clean x 1.1.1
(rest 10 seconds between singles)

B.
For time:
1000 Meter Row
50 American Kettlebell Swings

Score: A, heaviest weight. B, time and weight.

Wednesday 12.27

FIT

A. Score Weights, Build
4 Sets – 20 Minutes to finish
Single Arm Overhead Press x 8-10 reps each arm

B. Score reps
AMRAP in 10 minutes
10 Push Presses/Press
10 Alternating Reverse Lunges
10 Burpees/NPBP

C. Optional – If time allows, no score
2 Sets
60 seconds of Reverse Snow Angels (slow & controlled)
60 seconds of Side-Plank Hold (Left Side)
60 seconds of Band Pull-Aparts
60 seconds of Side-Plank Hold (Right Side)

COMP

A. Score Weights, Build
4 Sets – 20 Minutes to finish
Single Arm Overhead Press x 8-10 reps each arm

B. Score reps
AMRAP in 10 Minutes:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell

C. Optional – If time allows, no score
2 Sets
60 seconds of Reverse Snow Angels (slow & controlled)
60 seconds of Side-Plank Hold (Left Side)
60 seconds of Band Pull-Aparts
60 seconds of Side-Plank Hold (Right Side)

Thursday 12.28

FIT

A. Score fastest and slowest  times through the workout (i.e. 3:55 – 4:10)
Every 5 minutes, for 35 minutes (7 sets) for times:
Row 250/200m
8 Ring Rows
12 Sit Ups/Scaled TTB
16 Push Ups/Incline Push Ups

COMP

A. Score fastest and slowest  times through the workout (i.e. 3:55 – 4:10)
Every 5 minutes, for 35 minutes (7 sets) for times:
Bike 15 Calories
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups

Notes:
Scale so that you can finish

Friday 12.29

FIT

A. Score heaviest weight(s), build over the sets
Every 4 minutes, for 20 minutes (5 sets):
4 -6 Deadlifts
immediately followed by…
12 Alternating Reverse Lunges

B. Score time
45.30.15
Kettlebell Swings
Bench Dips

COMP

A. Score heaviest set – for comp this is a complex, Build
Every 4 minutes, for 20 minutes (5 sets):
4 Power Cleans
immediately followed by…
12 Front-Racked Alternating Reverse Lunges

B. Score time
“Elizabeth”
21.15.9 of
Power Clean 135/95
Ring Dips

Saturday 12.30

You thought Christmas was over

FIT

12 Days of Christmas – 30 minute cap

1 – 25 Singles
2 – Burpee Box Jump/Step Ups
3 – Push-Ups
4 – Scaled Toes to Bar/Sit ups
5 – Burpees
6 – Dumbbell Grounds to Overhead
7 – Push-ups
8 – Walking/Reverse Lunges
9 – Kettlebell Swings
10 – SA Dumbbell Shoulder to Overhead
11 – Goblet Squats KB or DB
12 – Pull-Ups/Ring Rows

COMP

12 Days of Christmas – 30 minute cap

1 – 25 Double-Unders
2 – Power Cleans 135/95
3 – Ring Dips
4 – SA KB Ground to Overhead 70/55
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings 70/55
10 – Pull-ups
11 – Front Squats 135/95
12 – Shoulder to Overhead 135/95

Follow the movements to the tune of the song 12 days of Christmas.

CLOSED New Years Eve Sunday 12.31

We are closed the New Year

I hope you all have a safe and wonderful New Years

CLOSED New Years Day Monday 1.1.2018

Everyone okay?