150713-150717

Monday

3 Rounds For Time
25 KBS 2(Rx+)/1.5/1
25 Abmat burpees (must jump feet across mat w/o touching)

Post time to board

Tuesday

Skills with Marcie

Wednesday

10 Wallball shots 20/14
100m run
20 Wallball shots
200m run
30 Wallball shots
300m run
40 Wallball shots
400m run
40 Wallball shots
300m run
30 Wallball shots
200m run
20 Wallball shots
100m run
10 Wallball shots

Post time and weight to board

Thursday

Work up to 1RM press
then:
Five sets at 75-85% 1RM
1xPress, 3x Push Press, 5x Push Jerk
Complete all nine reps of each set without racking/dropping bar

Post 1RM to board

Friday

5 Rounds for Time
10x DB Thrusters 55/35
10x WTD, Stationary lunges (5L/5R) 55/35 DBs)

Post time to board

150706-150710

Monday

20 minute "Death By" ladder
Reach the highest rung possible

200 Ft sprint (metal drain and back), followed by one rep each of:
Thruster 55/45 (must use plates; no empty bars)
Burpee

Repeat run and increase reps by one each minute-round.  
next minute-round would be the run, 2 thrusters, 2 burpees
third minute-round is run, 3 thrusters, 3 burpees.

Once you fail to complete a given level, finish out the remainder of the 20 minutes by working back down the ladder
Post highest completed level

Tuesday

Skills with Marcie

Wednesday

16 minutes alternating EMOM:
max KBS (HEAVY)
max HR push-ups

Post total pounds of KBS/total reps of Push-ups to board

Thursday

Five rounds for time of:
5x Deadlift 275/195
25x sit-ups

Post time to comments.
CF-HQ programming

Friday

10-9-8-7-6-5-4-3-2-1
Chest to bar pull-ups
box jumps 24/20
Plate G2OH 45/35
Abmat sit-ups

Post time to board

150629-150704

Monday

Tabata

Total reps=score

1 minute between cycles

KBS 1.5/1.0 pood

Abmat Situps

HR Pushups

Air Squats

Ring Rows

Post total reps to board

 

Tuesday

Skills with Marcie day

 

Wednesday

5 Rounds for time:

1 Round= 5-4-3-2-1 reps of following couplet

Box Steps 24/20

DB Front Squat 55/35

Post time to board

 

Thursday

10 minutes EMOM

3x Power Clean 175-comp/135-Rxm/95-Rxw

then 400m run on minute #11.

Record run time to board. 

 

Friday

Buddy WOD

Row 3500m while buddy holds “Pushup” planck.

MUST trade positions EVERY time planck is broken. 

Post time to Board.

Come in, Warm up and Get Started ASAP.  First come-first served on the rowers.  Rolling admissions all class long.

 

Saturday

Happy Fourth of July!! 

Firecracker 5/10k run

150622-150626

Monday WOD

5 rounds for time of:

400m run Or 500m row

15x Thruster 95/65

Post time to comments.

 

Tuesday

Skills with Marcie

 

Wednesday WOD

3 rounds for time of:

50 squats

40 back extensions (1 sec hold supermen)

30 push-ups

Post time to comments.

 

Thursday WOD

Work up to 5RM Deadlift

Complete a total of 3 sets at that load, max reps. 

(may sub Wendler for strength WOD today if you are using that programming)

Skill work:  20X 10 sec intense Plank hold with 10 sec rest.  Then 20x 10sec max effort single unders.

Post 5RM to board.

 

Friday WOD

AMRAP 16 minutes

1 Round=3 sets of this triplet followed with a 200m run.

5x Burpees

7x T2B

11x KBS 1.5/1.0

Post the number of Rounds completed.

 

150615-150619

Monday WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Toes 2 Bar
KBS
HR-Pushups

Post time to comments.

Tuesday WOD
SKILLS DAY with Marcie

Wednesday WOD
2k Row
50 WBS 20/14
1k Row
35 WBS
0.5k Row
20 WBS

Post time to comments.

Thursday WOD
Shoulder Press 7x1 rep AHAP
Wtd Pullup 7x1 rep AHAP

Post load to comments.

Friday Buddy WOD
6RFT: To complete a round, Buddy A goes through first then rests while Buddy B works. 
100' OH plate carry
10x SDHP 2.0/1.5
10x KB gobblet squat

Post time to comments.

Friday Announcement: Chameleon Food until 6:30pm at least.  Bonfire, smores, and Kettlebell Korn to be made if weather permitting!!!!  Everyone come hang out!
 

150608-150612

Monday 150608
20 minute AMRAP
5x Supine Ring Rows
10x Burpees
15x KBS 1.5/1.0

Post rounds.

Tuesday 150609
Skilz set on White Board
and
Deadlift
Work up to your 5RM then complete 3 more sets at that load for max reps! 

Post 5RM.

Wednesday 150610
5 RFT
9x WallBall Shots 20/14
6x Box Jumps 24/20
3x Rope Climbs

Post time.

Thursday 150611
Back Squat
2 min max reps 75/55
Rest exactly 4 minutes
2 min max reps 95/75
Rest exactly 4 minutes
2 min max reps 115/95
Rest exactly 4 minutes
2 min max reps 135/115

Post Rep counts for each of the four sets to Board.

Friday 150612
3 Rounds for time
1 round= 5-4-3-2-1reps of the couplet:
Chest 2 bar pullups
Dumbell Snatch 55/35

Post time.

150601-150605

Memorial Day "MURPH" 2015

Memorial Day "MURPH" 2015

Monday WOD
2-4-6-8-10-8-6-4-2 Reps
Power Clean 135/95
Cal row

Post time to Comments.

Tuesday WOD
Skills with Marcie

Wednesday WOD
Tabata for Total score
Ring Pushups
Wtd Situps
KBS 1.5/1.0
PVC Supermen
Box vaults

Post total score to Comments.

Thursday WOD
FROPE
21 Thrusters 95/65
7 Rope ascents
15 Thrusters
5 Rope ascents
9 Thrusters
3 Rope ascents

Post time to Comments.

Friday BUDDY WOD
TBA with lots of Body weight and lighter elements (ie: Burpees, SDHPs, Sprints, Pullups, Stepups, slamballs, T2B), quickly paced! 

Post time to Comments.
 

ANNOUNCEMENTS!

Some BIG news items for the week:

Please extend a BIG WOOPWOOP to JC McCarson (aka: "Coach") on the successful completion of his CrossFit Level 1 Certificate Course.  You'll be seeing more of him through the summer, and I feel especially blessed to have him officially on board at CFB.  Feel free to blame him for the pain and suffering from now on!  Congratulations JC!!!!!

 

   

 

 

 

CFB Coach, Marcie Wells is once again headed out to compete with the Miami Surge in the upcoming NPGL season.  The Surge has their first match following a week of training Camp on June 13 in California.  The Surge will face the LA Reign in this first match of the season.  When you see Marcie this week be sure to wish her well and then keep her in your thoughts and prayers--we want her back victorious and ready for the next match!!  You can follow them on The Miami Surge Facebook Page here.  Go get 'em Marcie and the Miami Surge!! 

150528

Thursday WOD
3 rounds for Starters:
1 min max DU
30 sec HS hold
30 sec Plank hold
30 sec Hang hold

Warm up to 5RM Deadlift
then complete 3 sets at 5RM

Post 5RM to Comments

Watch for a post regarding "Murph" which we are doing this Saturday. May 30th at 8:30am.  The National Anthem will be at 8:50am sharp followed by one minute of Silence to honor the fallen Service men and women of this nation.  WOD promptly at 9am.  More to follow.

150525

MONDAY WOD
10 Rounds for reps
30 sec SDHP 1.5/1.0
30 sec rest
30 sec R-KBS 1.5/1.0
30 sec rest

Post total reps to Comments.

Remainder of week will be posted Tuesday--it will include our "Murph" schedule for Saturday, May 30th. 
REGULAR SCHEDULE TODAY (MONDAY, MAY 25th) We will Honor the Fallen on "actual" Memorial Day next Saturday! 

Week of 150518 thru 150522

MONDAY
3RFT
15x KBS 2/1.5
15x 2" Deficit Pushups
400m Run

Post time to Comments and White Board.

TUESDAY
Skills with Marcie!!!

WEDNESDAY
4x 3 minute rounds with 3 minute rests of:
20x Situps
20x Supermen
Max reps BW Back Squat

Post total reps and load to Comments and to White Board.

THURSDAY
2015 Regional Event 6
5 RFT
25x Cal Row
16x C2B Pullups
9x Strict HSPU

Post time to Comments and to White Board.

FRIDAY
Buddy WOD
15min AMRAP
Alternate with your Buddy between
100m run and Max effort DL at any weight (team's choice).

Post total weight lifted by pair.