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SATURDAY 11.17.18

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Warm Up:

before class:

3 sets

50’ kb overhead walk (each side)

30 double unders

12-15 banded good mornings

+

t-spine mob

+

crossover activation/ or gymnastic theraband series

in class:

game- coach’s choice

A.) With a partner….6 rounds for time of:

120 Double Unders

60 Kettlebell Swings, 1.5/1 pood

30 Burpees

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

intention: long grinder- target time of 20-25 mins

Cool Down 1.) Strict Pull-ups 3x Max Rep

Rest 3 mins between sets.

max unbroken reps

Cool Down 2.) 3 rounds not for time of:

Ski Erg, 250 m

2 Hand Over Hand Sled Pulls, pick load, 50 ft

15 Barbell Curls, pick load

FRIDAY 11.16.18

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Warm Up:
before class:
3 rounds
row 300 meters
10 empty bar overhead squats
+
t-spine mob
+
crossover activation/ or gymnastic theraband series

in class:
3 sets
x-band glute activation: 10 steps each direction
10 single leg hip thrusts
10 air squats
+
warm-up front squat singles

A.) Front Squat 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B.) 21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up
time cap 10 mins

Cool Down 1.)  Strict Dips 3x Max Rep

Rest 3 mins between efforts.

Cool Down 2.) 3 rounds for max reps of:
12 Dumbbell Rows, pick load
max rep Banded Kickbacks

CFID Kids 11.15.18

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Warm up
Partner sprints
Ankle / Calf / Shoulder / Hamstring mobility

Skill
Handstand – Face wall
Wall Balls

AMRAP 15 Partner WOD
4 lengths of the rig – Farmers Carry, kettle-bells
20 – Dumbbell box step ups
20 – Wall Balls

Cash out
Knee raises
10lb Russian twists
Leg raises
Flutter Kicks
Hip raises
Plank Knees to Elbow
chair situps
Star Jumps

THURSDAY 11.15.18

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Warm Up:
before class:
run 1x 800 meters or 1 mile
+
3 sets x 30 seconds
dead-bug alternating arms and legs
focus on maintaining neutral

in class:
with partner complete
100 cals on assault bike switching every 10 cals
+
3 sets with kb
5 each side single leg deadlift
5 kb deadlifts
5 single arm kb swings
5 reverse lunges
+
warm-up sets for deadlift

A.) 7 rounds, 1 min each of:
5 Deadlifts, 185/125 lbs
Max reps in time remaining, Assault Bike Calories

Rest 3 mins between rounds.

Level 2: 275/185
Level 3: 345/245

Cool Down.) Nordic Curls 3×15

Rest as needed between efforts.
10-15 reps
+
straddle stretch (volume progression from previous week)
3x through:
45 secs to the left
45 secs center
45 secs to the right
45 secs center
+
smr ql, hips, glutes

WEDNESDAY 11.14.18

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Warm Up:
before class:
otm x 8 minutes on ski erg/ rower
min 1: 5 cals
min 2: 7 cals
min 3: 9 cals
etc. adding 2 cals every minute
+
t-spine mob
+
crossover activation/ or gymnastic theraband series

in class:
2- 3 sets
50’ inchworm (work on hamstring length)
50’ spiderman crawl with a twist
50’ wheel barrow w partner
+
skill practice and find hs walk variant most suitable for each athlete (rehearsal)

A.) Complete as many rounds as possible in 25 mins of:
Farmers Carry, 24/16 kg, 400 m
Handstand Walk, 50 ft
30 Wall Balls, 20/14 lbs
partner workout-
partners must alternate handstand walk every time a partner kicks down or “falls”

Cool Down.) 3 rounds not for time of:
20 Pistols
20 Dumbbell Box Step-ups, pick load

TUESDAY 11.13.18

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Warm Up:
before class:
7 sets
20 second burst on assault bike into
20 seconds of banded good mornings
+
t-spine mob
+
crossover activation/ or gymnastic theraband series

in class:
3-5 high hang clean fast pull
3-5 mid hang clean fast pull
3-5 pulls from floor (shin)
3-5 rack delivery drill
3-5 tall muscle cleans
3 position power clean (hip->knee->floor)
+
3-5 strict press
3-5 push press
3-5 push jerk
+
build to working loads for amrap (rehearsal)

A.) Complete as many rounds as possible in 12 mins of:
7 Row Calories
7 Bar Facing Burpees
partner workout- alternate rounds

rest 1 minute then…

B.) As many reps in 5 mins as you can of:
Clean & Jerk, 185/125 lbs
partners alternate as needed

Cool Down.) 4 rounds not for time of:
15 Bent Over Barbell Rows, pick load
Sorenson Hold, pick load, 30 secs
Hollow Hold, 30 secs

MONDAY 11.12.18

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Warm Up:
before class:
jog 400 meters+
3-4 sets
40 seconds alternating foot pull with jump rope (single unders)
rest 30 seconds between sets
+
t-spine mob
+
crossover activation/ or gymnastic theraband series

in class:
(be fast- limited class time so explanation and warm-up must be efficient)

run 200 meters into
track warm-up
50’ tip toe walks
3 no push-up burpees
50’ knee hugs
3 push-ups
50’ samson lunge
3 no push-up burpees
50’ hurdle step-over (fwd and reverse)
3 push ups
50’ broad jump
3 no push-up burpees
50’ reverse lunge
3 push- ups
50’ karaoke (both side)

A.) Testing Day:
complete on a 45 min clock

0:00-15:00
1 mile run for time
15:00-22:00
max unbroken pull-ups (3 attempts max)
22:00-30:00
max unbroken double unders (5 attempts max)
30:00-45:00
establish 1 rep max bench

Cool Down 1.) Dumbbell Hammer Curl 10-10-8-8-6-6, using heaviest weight per set
Dumbbell Shrug 10-10-8-8-6-6, using heaviest weight per set
Banded Push-up 10-10-8-8-6-6

Cool Down 2.) Band Pull Aparts 1×50
in as few sets as possible

SATURDAY 11.10.18

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Warm Up:

before class:

400 meter farmer carry with a partner

+

banded bird-dog

3x 8-10 each side

(hold 3 seconds in extended position- focus on neutral back)

 

in class:

partner relay with med-ball

10-20-30-40’ shuttle sprint with med ball

into 10 squats bear hugging med-ball

*divide class into even groups and set number of intervals so every person completes 3 sets

A.) For time:

100 Assault Bike Calories (partner holds medball)

Run, 400 m with wallball

100 wallball Squats

Run, 400 m with wallball

100 wallball Box Step Overs

Run, 400 m with wallball

100 wallball Squats

100 Assault Bike Calories (partner holds wallball)

*(20/14)

scale to 60 reps each as needed

FRIDAY 11.09.18

By: 0

Warm Up:
before class:
jog 400 meters +
3-4 sets
30 seconds alternating foot pull with jump rope (single unders)
rest 30 seconds between sets
complete 10-15 banded good morning
+
t-spine mob
+
crossover activation/ or gymnastic theraband series

in class:
with single kb
3 sets
5 kb deadlift
5 single arm kb (right+left)
5 russian swings
5 stationary lunge (each side)
8-10 kneeling kb halo (each direction)
+
mu set-up and rehearsal

A.) As many reps as possible in 30 mins of:
Run, 400 m
1 Muscle-up
4 Kettlebell Swings, 24/16 kg
Run, 400 m
2 Muscle-ups
8 Kettlebell Swings, 24/16 kg
Run, 400 m
3 Muscle-ups
12 Kettlebell Swings, 24/16 kg

Continue increasing Muscle-up reps by 1 and Kettlebell Swing reps by 4 each round until time is complete.

Level 3: (70/53)

Cool Down.) Choose 1 of the following

Wall Facing Handstand Hold 3x Max Hold

Rest 1:30 between efforts.
tuck okay

Or

Pike Box Walks 5×1

Rest as needed between sets.
pike on box and stay stacked- walk around box until position changes

Or

Tabata Freestanding Handstand Shoulder Tap

The Tabata interval is 30 secs of work followed
by 1 min of rest for 5 intervals.
Tabata score is the total reps performed in all of the intervals.

Or

Handstand Walk 200 ft

This is an all out effort for time.
in as few sets as possible