Wednesday, November 21, 2018

Miranda

Thanksgiving Schedule:
Wednesday: 6:00 AM, 11:30 AM, and 3:30 PM only
Thursday: 9:00 AM only
Friday: 6:00 AM, 9:00 AM, and 11:30 AM only
Saturday: resume normal schedule

Workout of the Day

A.
“Gobble, gobble”

AMRAP in 10 minutes of:
20/15 Calories on Rower
20 Wall-Balls (20 / 14)

-Rest 5 minutes-

AMRAP in 10 minutes of:
15/11 Calories on Assault Bike
15 Box Jumps (24 / 20)

-Rest 5 minutes-

AMRAP in 10 minutes of:
10 Handstand Push-ups
10 Power Snatches (95 / 65)

Each AMRAP will be scored for reps

Tuesday, November 20, 2018

Alejandro

Thanksgiving Schedule:
Monday and Tuesday: Normal
Wednesday: 6:00 AM, 11:30 AM, and 3:30 PM only
Thursday: 9 AM only
Friday: 6:00 AM, 9:00 AM, and 11:30 AM only
Saturday: resume normal schedule

Workout of the Day

A.
Bench Press
8-8-4-4-2-2
Build to a heavy set of 2

After each set: 30 seconds of Russian Twists

B.
Three rounds for time of:
60 Double-unders
30 Kettlebell Snatches (15R, 15L)
15 Burpees to a Target 6 inches above reach

Rx+ 4 rounds

Monday, November 19, 2018

Head Judge Chris

Workout of the Day

A.
Front Squat Clusters
Three rounds of:
3.3.3.3 at 70-75% of 1 RM

Rest 30 seconds between clusters, 3 minutes between sets

B.
AMRAP in 12 minutes of:
2-4-6-8-10-12-14-16-18-20 etc of:
Hang Squat Cleans (95 / 65)
Toes to Bar

Saturday, November 17, 2018

Bearman

Workout of the Day

A.
Teams of two, with only one person working at a time, complete the following for time:
80 Back Squats (135 / 95)
60 Pull-ups
40/30 Calories on Assault Bike
200m Run

80 Front Squats (115 / 75)
60 Pull-ups
40/30 Calories on Assault Bike
200m Run

80 Overhead Squats (75 / 55)
60 Pull-ups
40/30 Calories on Bike
200m Run

Masters: 115/75, 85/55, 55/35
Rx+ 165/110, 135/95, 105/75, chest to bar

Friday, November 16, 2018

Sarah

Workout of the Day

Repeat of October 14, 2016 and October 13, 2017

A.
Clean and Jerk
Every minute, for 10 minutes:
1 Power Clean + 1 Power Jerk
Increase the load every 2 minutes (5 loads)

Build to a load that is heavier than the weight you will be doing in the workout

B.
2016 CrossFit Team Series Workout 6
AMRAP in 20 minutes of:
5 Power Clean and Jerks (185 / 135)
10 Toes to Bar

Rest exactly 30 seconds after each round

Thursday, November 15, 2018

Travis

Workout of the Day

A.
Handstand Walking and Progressions

B.
Every minute, for 20 minutes (5 rounds):
Min 1: 18 Box Jumps (24 / 20)
Min 2: 15/12 Calories on Assault Bike
Min 3: Max Ring-Dips
Min 4: Rest

Rx+ max ring muscle-ups

 

Wednesday, November 14, 2018

Kailey, Kristine, JoAnna, LeAnne

CFF Hoodies, long sleeves, sweat pants, etc. can be purchased via THIS LINK attached. Please put in your order by next Sunday!

Workout of the Day

A.
Hang Snatch
Every minute, for 10 minutes: 1 hang squat snatch
then,
7 minutes to build to a heavy single

B.
Three rounds for time of:
30 Wall-Balls (20 / 14)
10 Power Snatches (115 / 75)

Masters: 14/10, 85/60
Rx+ 30/20, 135/95

Hat tip to Battle of the Barbells for the workout

Tuesday, November 13, 2018

Bradd

CFF Hoodies, long sleeves, sweat pants, etc. can be purchased via THIS LINK attached. Please put in your order by next Sunday! 

Workout of the Day

A.
Push Press
8 minutes to build to a heavy push press
Rest 3 minutes, then:
Max Reps at 70% of today’s heavy single

 

B.
Every minute, for 12 minutes:
25 Double-unders
Max Dumbbell Hang Power Clean & Jerks (50/35)*

*Alternate arms every minute

Score is total Hang Clean & Jerks

Masters: 35/20

Monday, November 12, 2018

Milikan and Scott

Workout of the Day

A.
Front Squat Clusters
Three rounds of:
4.4.4.4 at 65-70%

Rest 30 seconds between clusters, 3 minutes between rounds

B.
“Jackie”
For time:
1000m Row
50 Thrusters (45 / 35)
30 Pull-ups

Saturday, November 10, 2018

Chrysa, Miranda, Emily, and Madaline

Workout of the Day

A.
In teams of two, complete the following relay style

For time:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep rounds of:

Calories on Assault Bike (Ladies: Airdyne)
Wall-Balls (20 / 14)

Rx+ 30/20

Or

For time:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep rounds of:
Calories on Rower
Kettlebell Swings (53 / 35)

Rx+ 70/53

Partner A does 15 Calories + 15 WB or KBS, then Partner B does 15 Calories + 15 WB or KBS.  Partner A then does 14+14, and Partner B does 14+14, etc.