170828-170901

This is the last week for the known future that CFB will be offering coached classes. In honor of what we as a gym have accomplished the past year plus, and all the hard work your coaches have volunteered, we've given them each a day this week to program a WOD to say thank you. Enjoy and suffer with excellence and heart!

MONDAY: MARCI

STRENGTH

Power Clean Unbroken

6/5/4/3/2

*Heavy as possible

*TnG

METCON-"Get Hammered"

100m Sledge Hammer Run

80x Jump Back and Forth over Sledge Hammer (over and back=1)

60x Tire Strikes with Sledge Hammer

40x Sledge Hammer Squats

20x Turkish Sledge Hammer Get Ups

10x Dizzy Bats ("sledge hammer") Spins (forehead and hands on top of sledg, 10 full circles)

WEDNESDAY:"JC's Poker Face"

Deck of Cards

Spades= Burpees

Clubs= Tire Flips

Hearts= WBS (20/14)

Diamonds= G2OH plate (45/25)

1st Joker= 200m Farmer's Carry (55/35)

2nd Joker= 200m OH Carry with Plate (45/25)

FRIDAY: "TylerJack" for Time

800m Run

15x Power Snach (115/85)

400m Run

15x C2B Pull Ups

200m Chuck Carry (80/60)

15x Inverted Burpees

THEN

100x DU (2:1 SU)

12x Power Snatch (115/85)

12x C2B Pull Ups

12x Inverted Burpees

100x DU (2:1 SU)

THEN

9x Power Snatch (115/85)

200m Chuck Carry

9x C2B Pull Ups

400m Run

9x Inverted Burpees

800m Run

170821-170825

MONDAY:

"Helen"

3RFT

400m Run

21x KBS 1.5/1

12x Pull Ups

* 2 heats

* Jugdged

WEDNESDAY:

Strength/Accessory-

1 Arm DB Bent Over Rows 4x10 (ea side)

*Super Set Max Effort Chin Ups (palm facing face)

Metcon-

5 RFT

15x WBS

12x HR Pushups

9x Power Cleans 135/95

FRIDAY:

Skill-

Squat Snatch

5x5 @ 50%

3x3@ 65%

2x2@ 75%

Strength/Accessory-

30x Strict HSPU For Time

Metcon-

35x Box Jumps 24/20

15x DB OH Lunges 35/25

400m Farmer's Carry 35/25

15x DB OH Lunges 35/25

35x Box Jumps 24/20

170814-170818

MONDAY

4 RFT
400m run
25x WBS
25x Pull Ups

WEDNESDAY

WARM UP
3x 1 min du work, 1 min rest

CONDITIONING
500m row for time

STRENGTH
4x6 back rack Rev Lunge

METCON
5 RFT
5x thrusters 115/85
25x du

FRIDAY

30 min emom = 10 rds of
1st min- 7x cal row
2nd min- 7x DL 225/175
3rd min- 7x hspu
* iF you don't complete reps for a mvmt in :60 drop that mvmt by 1 rep next rd

170807-170812

MONDAY

4 RFT

400m Run

25x WBS

25x Pull Ups

WEDNESDAY

"BRIAN"

100 DU

1x Rope Climb

50x DB Snatch 55/35

2x Rope Climbs

40x Cleans 115/85

3x Rope Climbs

30x T2B

4x Rope Climbs

20x Front Squats 115/85

5x Rope Climbs

100 DU

FRIDAY

STRENGTH

1 RM Bench Press

METCON

"Elizabeth"

21-15-9
Clean 135 pounds
Ring dips

* 2 Heats

* w/ Judge

170731-170804

In August we are going to test (re-testing if you were here in January!) some bench mark workouts!

MONDAY

STRENGTH:  1 RM snatch

METCON

"Cindy"

20 min AMRAP

5x Pull Ups

10x Push Up

15x Squats

WEDNESDAY

STRENGTH:  1RM Back Squat

METCON (2 Heats/ judged):

"Grace"

30x C&J 135/95

FRIDAY

CONDITIONING: 800m Run for Time

STRENGTH:  1 RM Strict Shoulder Press

METCON (2 heats/judged)

"Annie"

50-40-30-20-10

Double Unders (2:1 SU)

Sit Ups

170724-170728

MONDAY

CONDITIONING
3x500m Row (2min Rest between)

METCON

1 to 10 and Back Down- Strict Pull Ups- Ring Dip

WEDNESDAY

STRENGTH

Front Rack Hold (12 mins)

4x :10 hold at 150-175%

* Super Set DB Vert Rows

Max Box Jump (7 mins)

METCON

10min AMRAP

10x Snatch 75/55

10x KBS 2/1.5

10x SDHP 75/55

10x Pushups

FRIDAY

C&J Drills

STRENGTH

C&J

2x3 at 65%

2x4 at 75%

2x2 at 80%

METCON

75x????

170717-170721

MONDAY

STRENGTH
Deficit (2-4 inches) Dead Lift 3x8
*Stand on 35# plate

METCON
21-15-9
C2B
Push Press 95/65

WEDNESDAY

SKILLS
Turkish Get Ups

CONDITIONING
24 min EOtherMOM
1x Legless Rope Climb
10x WBS
3x Snatch 135/95

FRIDAY

"MANNY"
5 RFT
4x Thrusters (165/115)
50m Sprint
*Bar from Deck

5 min REST

4 RFT
5x S2OH (165/115)
100m Sprint
*Bar from Deck

5 min REST

3 RFT
6x Back Squat (165/115)
200m Sprint
*Bar from Deck

*Score=total time to complete
*Manny has been a staple at the 6am class for nearly 5 years. This is our best version of a farewell. He and Brian are relocating to Minnesota to start the next chapter. Manny, you will be missed! ("Brian" workout coming soon!)

170703-170707

MONDAY (In honor of the 4th)

"Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14
Box jump, 24/20
A KBS 1.5/1 

*U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

 

WEDNESDAY

"Diane"
21-15-9
DL (225/155)
HSPU

*w/ judge
*2 heats

FRIDAY

STRENGTH
15 EMOM
5x Front Squat (135/95)
10x Push Up

METCON
7 min AMRAP
100m Sprint
4x Power Clean (135/95)
8x Pull Ups

170626-170630

See that guy in the front hiding his face behind the ring straps?  That's Morgan.  (Unfortunately I don't have a better picture of him at the moment.)  But trust me, he's a badass. And he's leaving on Tuesday for the Airforce.  We'll miss him, and we wish him luck on that journey.  Our WOD on Monday is designed and named for him.  Thank you for your service, Morgan!

edit: I got some better pictures of our Man-of-the-week!   we'll also post some more on Facebook from Monday's WOD.

MONDAY

"Morgan"
800m Run
1 Rope Climb
15 "Chuck" Squats (80/60)
400m "Chuck" Carry (45/25)
1 Rope Climb
15 "Chuck" Squats (80/60)
200m Farmers Carry (45/25)
1 Rope Climb
15 "Chuck" Squats (80/60)
1 Rope Climb
100m Farmers Carry (45/25)
1 Rope Climb
15 "Chuck" Squats (80/60)]
200m Farmers Carry (45/25)
1 Rope Climb
15 "Chuck" Squats (80/60)
400m Run

*Morgan flies out for the Air Force Academy on Tuesday. This is our little send off!

WEDNESDAY

METCON
5 RFT
5x S2OH (155/105)
5x DL (155/105)

STRENGTH
Front Rack Reverse Lunge 4x10

METCON
5 RFT
5x HSPU
5x Front Squat (155/105)

FRIDAY

SKILL
14 min EMOM
Odd- 14x 40 DU (If you don't have DU, spend the min. working on it)  
Even- 14x Pistols (L/R=2)  (Rx+ 20# DB)

METCON
12 min AMRAP
30x DU
10x R-Arm DB Thruster (45/25)
6x Burpees
10x L-Arm DB Thruster (45/25)

170519-170623

MONDAY

STRENGTH
Back Squat 7, 5, 3, 7

ACCESSORY
3 Rds
:60 Max Effort T2B
:30 ME Push Ups
:60 REST

METCON
4 min AMRAP
4x Box Jumps
8x Squat Snatch (95/75)

3 min REST

3 min AMRAP
6x C&J (95/75)
9x KBS (2/1.5)

WEDNESDAY

STRENGTH/SKILLS
Snatch High Pulls
3x3x 75%\
3x2x 85%
4x1x95%

METCON: FOR TIME
3 Rds
35x WBS
25x Abmat Situps   
15x Burpees

THEN (immediately)
18-15-12
C2B
Ring Dips

FRIDAY

CONDITIONING
2K row for time

TABATA (:20 work/:10 rest, 8 rds of ea mvmt)
- Air Squats
- Seated DB Press (35/20)
- Air Squats
- DB Hang Clean (35/20)
- Air Squats

170612-170616

MONDAY

STRENGTH
4xBarbell Complex (Heavy)
Cluster+Front Squat+Push Press+Push/Split Jerk

METCON
32x DL (135/95)\
32x Push Ups
32x R-KBS 1.5/1
32x Ab Mat Sit Ups
16x DL (185/135)
16x Push Ups
16x R-KBS 1.5/1
16x Box Jumps
16x Knee Raises
8x DL (225/155)
8x Push Ups
8x R-KBS 1.5/1
8x T2B

WEDNESDAY

FIGHT GONE BAD (w/ Judge)
3 Rds
1 min: WBS
1 min: SDHP (75/55)
1 min: Box Jump (20)
1 min: Push Press (75/55)
1 min: Cal Row
1 min: REST
* 2 heats, each person has a judge
* Score is total reps

FRIDAY

COINDITIONING
3x 200m Run, :60 rest btwn ea
2 min REST
3x 400m Run, 2 min rest btwn ea

METCON
7 min AMRAP
6x Power Clean (115/85)
6x Front Rack Lunge (115/8

170605-170609

MONDAY

Crossfit Total:

Strict Press 1RM

Deadlift 1RM

Back Squat 1RM

*Add weight together for score

WEDNESDAY

METCON 1
10-9-8-...3-2-1
Box Jump Burpee
1 Arm KB Snatch 1.5/1

*Hardstyle= kb doesn't touch the ground
* Get equal work on each side

STRENGTH
3x3 C&J
*Touch 'n Go

METCON 2
1-2-3...8-9-10
1 arm DB-Thrusters 45/25
T2B

FRIDAY

STRENGTH
Bent Over Row 3x6
*Barbell

1x Max Effort WBS

SKILL (13 mins)
RMU work

*if you have it then...
15x RMU for time

METCON
8 RFT
  4 handstand push-ups
  8 chest-to-bar pull-ups
  12 squats

170529-170602

MONDAY

"Murph"
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
*Rx= in order and wearing a 20 lb. vest

 

WEDNESDAY

SKILL
C&J Cycling Work
2x5
2x8
*light weight
* focused on efficient movement

1x5 medium weight

ACCESSORY
DB  Curls 3x8 (both arms simultaneously)
*Super Set 15x Abmat Situps

CONDITIONING
10min EMOM
EVEN- ME DU
ODD- 14x OH DB Lunge (medium to heavy)

FRIDAY

ACCESSORY
3xME Superman :60 work/ :60 rest
THEN 2 min REST
3x ME A-KBS (heavy) :30 work/ :30 rest

STRENGTH
Strict Press 3x7

METCON
200m Sprint
5RFT
5x DB S2OH (45/25)
5x DB DL (45/25)
5x Renegade Push Up (45/25)
THEN
200m sprint

170522-170526

MONDAY

 Buddy WOD200m Run (Partner A)
200m Run (Partner B)
200m Run (Partner A)200m Run (Partner B)
THEN*1 Working at a time75x Pull Ups125x Ring Push Ups 250x Squats (45/35)
THEN200m Run (Partner A)
200m Run (Partner B)
200m Run (Partner A)200m Run (Partner B)
*add a vest to make it spicey!

WEDNESDAY

Strength-

- Front Pause Squat 3x5 (6sec pause in the bottom)

- 1 Arm Bent Over DB Row 3x8 (L/R=1)

*Super Set 10x T2B

Metcon-

8 RFT

8x Box Jumps (24/20)

8x Ring Dips

8x DB C&J (55/45)

FRIDAY

Accessory-

Snatch Grip Shrug (4x4-HEAVY)

*Super Set Glute Raises using bench or GHD (20sec ME)

Metcon-

6min AMRAP

2x Snatch (135/95)

4x OHS (135/95)

6x DL (135/95)

4 min REST

12 min AMRAP

6x DL (135/95)

8x Front Squat (135/95)

10x KBS (2/1.5)

170515-170519

MONDAY

CONDITIONING
1 Mile for Time

STRENGTH (14 mins)
Back Squats 6,4,6,4, 1xME 50%

METCON (10 min Cap)
5 RFT
5x Pull Up
10x Push Up
15x Air Squats

WEDNESDAY

SKILLS
10 Mins Athletes Choice of:
Kipping Pull Up/Butterfly Pull Up/BMU/RMU

METCON
25 min AMRAP
400m Run
10x DL (155/115)
5x S2OH (155/115)
12x DB Snatch (55/35)
6x Single DB Front Squat (55)
14x KBS (1.5/1)
7x KB Box Step Ups ((1.5/1, 24/20 )Front Rack/1 KB) 

FRIDAY

SKILL/STRENGTH (16 mins)
Snatch
2x3x65%
2x2x75%
2x1x85%
THEN
6 mins to 1 RM

METCON
12 mins
HSPU
Hang Clean (115/85)
V-Up
*1,1,1/2,2,2/3,3,3/4,4,4/....
*Go as high as you can in the ladder in 12 mins

170501-170505

MONDAY

STRENGTH
Bulgarian Split Squats (3x8, L/R=1)

METCON
400m Run
3 Rds Cindy
     -5x Pull Up
     -10x Push Up
     -15x Squat
400m Run
3 Rds of Cindy
400m Run
3 Rds of Cindy
400m Run

WEDNESDAY

METCON 1
9 min AMRAP
4x HSPU
5x Hang Snatch (85/55)
6x T2B

*5min REST

METCON 2
7 min AMRAP
7x Jumping Lunge (L/R=2)
7x Jumping Squat
7x S2OH (105/75)

* 4min REST

4 RDS
10x V-Ups
20x Superman (2 sec pause on top)
:20 sec L-Sit on Rings
*if feet drop at :10, rest then go back up to complete full :20 in hold
*7 min time cap

FRIDAY

STRENGTH
4x2 Squat Clean
*12 mins

ACCESSORY
3x10 DB Chest Press
*Super Set w/ 10 FAST push ups
* 8 mins

METCON--BUDDY WOD
12 min AMRAP
250m Row
30x Box Jumps (24/20)
30x WBS
*1 buddy works at a time

170424-170428

This week will look a little different than usual, folks. We are going to back off the Metcons in order to spend most of our time on strength, skills and accessory work.

MONDAY

Hand Stand Walk work
*12 mins

Back Squat: 5, 3, 2, 2
*15 mins

Bent Over Row: 3x 8
*Super Set w/ ME Push Ups
*13 mins

6 min AMRAP
6x Hang Clean 95/65
20x DU (3:1 SU)

WEDNESDAY

Bergner Snatch Warm Up

Snatch
2x3 Snatch High Pull (75%)
2x2 Snatch High Pull (80%)
2x2 Snatch High Pull (85%)
2x1 Snatch High Pull (90%)
10 mins to 1 RM
* Rest :60 between sets

TABATA
High Box Jumps
V-Ups
Chest Down Leg Raises Using Bench or box
Deck Squats (1 leg to Rx+)
* 3 rounds at each station then rotate
* 20 sec work/ 10 sec work
* break into small groups as needed

FRIDAY

DB Chest Flys 3x10
* Super Set w/ ME Pull Up
* Back on bench/box
*12 mins

Front Rack Front Lunge 4x6 (L/R=1)
*12 mins

DB Push Press 3x8
*Super Set w/ ME Ring Dip
*12 mins

5 RFT
5x DB Front Squat
5x Burpees
*  wt. is athlete's choice

170417-170421

CrossFit Brevard has a new logo!

MONDAY

STRENGTH
Back Rack Rev. Lunge 3x10 (L/R=1)
*14 mins

Seated DB Press 4x8
*8 mins

ACCESSORY
Strict Hanging Leg Raises 3xME
*Super Set 35x Superman (2 sec pause on "top")
*:90 REST btwn superman and next set

METCON
5 RFT
5x Pull Ups
5x HSPU
*10min Time Cap

WEDNESDAY

METCON
800m Run
42x Box Jumps
21x Floor Press (95/65)
42x WBS
21x Cal Row
42x R-KBS 1.5/1
21x Burpee
42x Ab Mat Sit Up
800m Run

FRIDAY

STRENGTH
Front Squat 3x15
*14mins

METCON
10-9-8...3-2-1
Renegade (Wo)Man Makers 45/25
T2B
*20 min Time Cap

170410-170414

MONDAY

5x100m Sprint :60 rest between

STRENGTH (15 mins)
DL 10,6,10,6

4 min transition

METCON
10 mins AMRAP
A-KBS (1.5/1)
KB G2OH (1.5/1-alt, L/R=2)
KB SDHP (1.5/1)
*2,2,2/4,4,4/6,6,6/ building

WEDNESDAY

SKILLS/ACCESSORIES
TABATA (4x each movement/Total Score)
- Ring Dips
- DB Squat Snatch
- V-Up
- HS shoulder tap (Sc: HS hold or variations using box/pike)

METCON
15x Burpee
9x Squat Clean (115/75)
12x Pull Ups
15x Ring Push Ups
15x Burpee
6x Squat Clean (135/95)
9x C2B
12x decline Push Up (feet on 12'' box)
15x Burpee
3x Squat Clean (155/105)
6x BMU (C2B x 2 to Scale)
9x Push Up

FRIDAY

Split Jerk 4x3

METCON
3RFT
500m Row
18x DL (105/75)
18x S2OH (105/75)
18x Back Squat (105/75)

170403-170407

MONDAY

STRENGTH
Back squat 7-5-3-7

METCON
5RFT
7 pull ups
7 burpees
7 thrusters (95/65)

WEDNESDAY

SKILL
14 min EMOM
4x hspu odd
2x rope climb even

METCON
10x ohs 115/85
1x bmu
8x ohs
2x bmu
6x ohs
3x bmu
4x ohs
4x bmu
2x ohs
5x bmu
 

FRIDAY

STRENGTH
3 rds
Max effort push up
*super set :20 max air squat
90 sec rest

METCON
Buddy wod
-Each partner completes mvmt and rep count before team moves on
- 1 person working at a Time

17 min amrap
10x box jump 30/24
10x snatch 75/55
10x wbs
10x T2B
20x du