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  • 7/23/2016

    Workout of the Day:

    1) Coach Led Warm-up


    2) 7 Minute AMRAP of

    10 Deadlifts @ 60% of your 1RM

    10 T2b

    2 Minute rest

    then

    5 Minute AMRAP of

    7 Deadlifts @ 65% of your 1RM

    10 T2B

    1 Minute rest

    then

    3 Minute AMRAP of

    4 Deadlifts @ 70% of your 1RM

    10 T2B


    3) Mobility/Stretching


    Competition Programming: 

    1) Clean and Jerk - 1x5@ 70%, 3x3@ 75%, 2x3@ 80%, 1x2@ 85%, 1x1@ 90%


    2)Front Squat - 2x5@ 75%, 2x3@ 80%, 2x3@ 85%, 2x1@ 90%


    3) For time complete 

    50 Calorie Row

    then

    4 Rounds of 

    10 Manmakers

    10 T2B

    then 

    50 Calorie row


    4) Mobility/Stretching


  • 7/22/2016

    Workout of the Day:

    1) coach led warm-up


    2) Shoulder press 5-5-3-3-1-1-1-1 reps  AHAP


    3) EMOM for 10 Minutes complete

    Even Minutes - 20 Push-ups

    Odd Minutes - 45 second plank hold


    4) Mobility/Stretching


    Competition Programming:

    1a) Deadlift 6x2@ 80% (after your last rep of each set do 5 power shrugs)


    1b) Bench Press 6x2@ 80%


    1c) GHD sit-ups 6x10


    Notes: Complete as a circuit resting 60-90 seconds between exercises and 2:00(ish) between rounds


    2) 10 Minute AMRAP of

    200m Run

    25 Double unders

    30 Walking lunges


    3) Mobility/stretching

  • 7/21/2016

    Workout of the Day:

    1) Coach Led Warm-up


    2) For time complete 4 rounds of 

    400m row

    30 Sit-ups

    20Jumping squats with a 45/35 pound bar on your back


    3) Mobility/Stretching


    Competition programming:

    Rest Day!!


  • 7/20/2016

    What a fun little team WOD today. Just want to give a shout out to my Partners form today Linnell and Sarah. Thanks for keeping me moving ladies every time I wanted to stop and breathe you kept me motivated. That reason right there is why I love team efforts, you just keep moving and you always have someone right there to give you encouragement and help you through the suck!!

    Workout of the Day:

    1) Coach Led Warm-up


    2) Burgener Warm-up”

       
    1. Down and Finish x5
    2. High pull x5
    3. Muscle Snatch x5
    4. Snatch Drops 2”, 4”, 6”
    5. Snatch drops all the way to the bottom x5

    Skill Transfer Exercises

       
    1. Snatch grip push Presses x5
    2. Overhead Squats x5
    3. Snatch drops all the way to the bottom x5


    3) Take 15 Minutes to work up to a heavy set of 5 power snatches


    4) 10 Minute AMRAP of

    3 Hang Power snatches using 75% of todays heaviest power snatch 

    6 Box Jumps 30/24

    9 Pull-ups


    5) Mobility/Stretching


    Competition Programming:

    1a) Deadlift 6x6@ 80% (after your last rep of each set do 5 power shrugs)


    1b) Bench Press 6x6@ 80%


    1c) GHD sit-ups 6x10


    Notes: Complete as a circuit resting 60-90 seconds between exercises and 2:00(ish) between rounds


    2) EMOM for 10 Minutes complete

    8 KB swings 70/53

    8 Box Jumps 24/20


    3) Mobility/Stretching

  • 7/19/2016

    What a great start to the week. Everyone who came out today gave it their all. It was amazing to watch everyone work so hard and also to see some who have been working on their double unders be extremely successful with them. Keep up the hard work and lets have a fun partner WOD tomorrow. 

    Workout of the Day: 

    1) Coach Led Warm-up


    2) In teams of 2 Complete as an ascending ladder


    10-15 Reps of

    Wall Balls 30/20

    Burpees


    Notes: Each Partner will do each excersise for the prescribed reps. So partner “A” will complete 10 wall balls while partner “B” completes 10 Burpees and then they will switch. Partner “B” will do the 10 wall balls while Partner “A” completes the burpees. Continue like this till the ladder is completed.


    3) Mobility/Stretching


    Competition Programming:

    1) Snatch - 1x5@ 75%, 3x3@ 80%, 2x3@ 85%, 1x2@ 90%, 1x1@ 95% of your 1RM snatch


    2) Back Squat - 2x5@ 75% 2x3 @ 80% 2x3@ 85%, 2x1@ 90% of your 1RM Back Squat

     

    3) Take 10-15 Minutes to work on Handstand walks


    4) 10 Minute AMRAP of

    10 Wall balls 30/20

      5  C2B Pull-ups

      3 T2B

      1 Bar Muscle up


    5) Mobiiity/stretching

  • 7/18/2016

    Workout of the Day: 

    1) Coach Led Warm-up


    2) Take 10 -15 minutes to work on a goal


    3)  For time complete

    100 Double unders

    800m run

    75 Double unders 

    400m run

    50 Double unders

    200m run

    25 Double unders

    100m run


    4) Mobility/Stretching


    Competition Programming:

    1a) Deadlift 6x2@ 80% (after your last rep of each set do 5 power shrugs)


    1b) Bench Press 6x2@ 80%


    1c) GHD sit-ups 6x10


    Complete as a circuit resting 60-90 seconds between exercise and 2:00(ish) between rounds


    2) 3 Rounds for time of 

    500m Row 

    20 Over the rower burpees


    3) Mobility/Stretching

  • 7/16/2016

    Workout of the Day:

    1) Coach Led Warm-up


    2) Burgener Warm-up”

       
    1. Down and Finish x5
    2. High pull x5
    3. Muscle Snatch x5
    4. Snatch Drops 2”, 4”, 6”
    5. Snatch drops all the way to the bottom x5

    Skill Transfer Exercises

       
    1. Snatch grip push Presses x5
    2. Overhead Squats x5
    3. Snatch drops all the way to the bottom x5


    3) Take 15 Minutes to find a heavy set of 5 Power cleans


    4) For time complete

    50 Hang power cleans using 70% of todays heaviest weight


    At any time if the bar hits the ground or leaves your hands complete a 200m Run


    5) Mobility/Stretching


    Competition Programming: 

    1) Clean and Jerk - 2x5@ 75%, 2x3@ 80%, 2x1@ 85%, 1x1@ 90%


    2) Front Squat - 2x5@ 75%, 2x3@ 80%, 2x1@ 85%, 2x1@ 90%


    3) 1xME set of Ring Muscle ups 

    90 Sec rest

    5x5 Muscle ups

    60 sec rest between rounds


    4) For time complete

    200 Double Unders

    100 Wall Balls

      50 T2B


    5) Mobility/Stretching



  • 7/15/2016

    Just a little throw back to the garage. Where CFOH began!!!

    Workout of the Day:

    1) Coach Led Warm-Up


    2) 4xME set of Strict HSPU + Kipping HSPU


    Notes: Complete a max effort set of strict HSPU and then without coming off the wall complete a max effort set of kipping HSPU


    3) 12 Minute AMRAP of

    20 Air Squats

    15 Push-ups

    10 Mountain Climbers


    4) Mobility/stretching


    Competiton Programming:

    1a) Deadlift 6x5@ 80% (After your last rep of each set complete 5 power shrugs)


    1b) Bench Press 6x5@ 80%


    1c) 6x10 GHD sit-ups


    Notes: Complete as a circuit resting 60-90 seconds between exercises and 2:00(ish) between rounds


    2) 4 Rounds for time of

    15 KB swings

    200m Run

    25 Box Jumps 24/20


    3) Mobility/Stretching

  • 7/14/2016

    Thanks CrossFit DC for this gem. 

    Workout of the Day:

    1) Coach Led Warm-up


    2) for time and total reps complete

    1000m row

    then 

    3 Minute AMRAP of

    5 SDHP with KB 70/53

    5 KB swings (RUssian) 70/53

    5 Goblet Squats 70/53

    then

    500m Row

    then 

    3 Minute AMRAP of

    5 SDHP 70/53

    5 KB swings 70/53

    5 Goblet Squats 70/53

    then 

    250m row


    3) Mobility/Stretching


    Competition Programming:

    Rest Day!!!

  • 7/13/2016

    Looks like everyone put alot of work into the heavy back squats today. Keep up the hard work!!

    Workout of the day:

    1) Coach Led Warm-up


    2) Take 15 Minutes to work up to a heavy 3 rep set of Push-presses


    3) 6 rounds for working time of

    100m run

    10 Burpees

      3 Push Presses using 85% of todays heaviest weight


    Rest: 90 Seconds between rounds


    Notes:

     1- With the built in rest it means give 100% each round.

    2- If you are still working on cleans feel free to take the push presses from the rack. If you know you can clean the weight then do not use racks for the push presses.


    4) Mobility/stretching


    Competition Programming:

     1a) Deadlift 6x2@ 80% (after your last rep of each set do 5 power shrugs)


    1b) Bench Press 6x2@ 80%


    1c) GHD sit-ups 6x10


    Notes: Complete as a circuit resting 60-90 seconds between exercises and 2:00(ish) between rounds


    2) For time complete

    40 Calorie Cycle

    15 Strict Pull-ups

    30 Calorie Cycle

    10 Strict Pull-ups

    40 Calorie Cycle

    15 Strict Pull-ups



    3) Mobility/Stretching

  • 7/12/2016

    Great start to the week. Started out with some goal work and ended with a fun little AMRAP. Great job to you all and lets keep the week moving along!

    Workout of the Day:

    1) Coach Led Warm-up


    2) Back Squat 5-5-5-5-5 reps AHAP 

    Notes: Work up to about 90-95% of your 5RM and complete all sets at that weight. If you do not have a 5RM then workout to a set of 5 that feels like a 9 on a scale of 1-10. 1 being super light 10 being maximal. As always if your feeling great then go heavier.


    3) EMOM for 10 Minutes complete

    7 Box Jumps 24/20 + 7 T2B


    4) Mobility/Stretching


    Competition Programming:


    1) Snatch - 2x5@ 80%,  2x3@85%, 2x1@ 90%, 1x1@ 95%


    2) Back Squat - 2x5@ 75% 2x3 @ 80% 2x2@ 85%, 2x1@ 90%


    3) Take 10-15 Minutes to work on Handstand walks


    4) “Jackie”

    For time complete

    1000m Row

    50 Thrusters 45/35

    30 Pull-ups


    5) Mobiiity/stretching

  • 7/11/2016

    Goodbye weekend, hello Monday!! No better way to start/end your Monday than with a great workout. 

    Workout of the day:

    1) Coach Led Warm-up


    2) Burgener Warm-up”

       
    1. Down and Finish x5
    2. High pull x5
    3. Muscle Snatch x5
    4. Snatch Drops 2”, 4”, 6”
    5. Snatch drops all the way to the bottom x5

    Skill Transfer Exercises

       
    1. Snatch grip push Presses x5
    2. Overhead Squats x5
    3. Snatch drops all the way to the bottom x5

     

    3) Take 10-15 Minutes to work on a goal


    4) 12 Minute AMRAP of 

    30 Double unders 

    15 Power Snatches 75/55


    5) Mobility/Stretching


    Competition Programming:

    1a) Deadlift 6x4@ 80% (after your last rep of each set do 5 power shrugs)


    1b) Bench Press 6x4@ 80%


    1c) GHD sit-ups 6x10


    Complete as a circuit resting 60-90 seconds between exercise and 2:00(ish) between rounds


    2) 4x1mi cycle resting 1:30 between rounds


    3) Mobility/Stretching


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