Wednesday 5.2.18

Hey athletes! We have some our very own CFW folks competing at The Granite Games Throwdown this Saturday. If you can make it, please go and support our teams!

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

hang squat clean
EMOM 9
build up to a heavy single

WOD

AMRAP 9
3 hang squat clean 95/65
3 toes to bar
6 hang squat clean 95/65
6 toes to bar
9 hang squat clean 95/65
9 toes to bar

add 3 reps each round

Friday 2.9.18

MOBILITY

upper back/lats foam rolling 3 min
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH

8 min EMOM
1 power clean + 1 hang squat clean + 1 front squat
build up to a heavy complex

WOD

RX
2000/1500m row
150 double-unders
10 rounds of Cindy*

FB
2000m row
200 double-unders
10 rounds of chest to bar Cindy*

*1 round of Cindy is 5 pull-ups, 10 push-ups, 15 air squats

Friday 1.19.18

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

7 min EMOM

handstand push-ups

WOD

21-15-9
row for calories
thrusters 95/65

15-12-9
pull-ups
hang squat cleans 95/65

12-9-6
lateral burpees over bar
overhead squats 95/65

Saturday 11.18.17

Partner Hero WOD

9am and 11am

“Glen”
30 clean & jerks 135/95
1 mile run
10 rope climbs
1 mile run
100 burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Benchmark Hero WOD

10am

“Tommy Mac”

2 rounds for time
12 burpees
12 thrusters 115/75
12 burpees
12 power snatch 115/75
12 burpees
12 push jerks 115/75
12 burpees
12 hang squat clean 115/75
12 burpees
12 overhead squat 115/75

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

Saturday 7.22.17

Partner WOD

9am and 11am

100 burpee box jump-overs 24/20
1000m run
100 wall balls 20/14
1000m run
100 double unders (each)
1000m run

Benchmark WOD(s)

Happy birthday, Hillary!!

10am

“Betty”

5 rounds for time
12 push press 135/95
20 box jumps 24/20

then…

“Frank Bonomo”

for time
30 hang squat cleans 155/105
30 pull-ups

Firefighter Hero WOD: This workout is dedicated to Frank Bonomo, FDNY, Engine 230, who was killed on September 11, 2001. Frank Bonomo, 42, of Port Jefferson was part of the New York City Fire Department’s Engine 230 in Williamsburg, Brooklyn. He was last seen in the south tower.
Bonomo had been with the fire department for 17 years and was a few years shy of retiring. That would have given him more time to pursue the TV and video repair business he had on the side. He would have been able to spend even more time with his two young children, a son, then 4, and daughter, then 1. And he would have been able to play more golf – which he did every moment he could, passionately and competently.

Thursday 1.5.17

MOBILITY

front rack improvement with band (starts at 2:10 in video) 2 min each side

https://www.youtube.com/watch?v=qOY3TIBSaMM

working the deep squat with a banded supine and figure 4 pose 2 min

https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH

power clean: 4 x 3 @ 70% (of clean 1RM)

hang squat clean: 4 x 3 @ 70% (of clean 1RM)

clean pull: 4 x 3 @ 105% (of clean 1RM)

WOD

in teams of two complete:
100 Russian KB swings 70/53
1600m run carrying a medball 20/14
100 burpees
Only one partner works at a time. Partition reps evenly however you like. Complete all reps of a movement before moving on to the next one.

Thursday 1.7.16

MOBILITY

front rack improvement with band (starts at 2:10 in video) 2 min each side

https://www.youtube.com/watch?v=qOY3TIBSaMM

working the deep squat with a banded supine and figure 4 pose 2 min

https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH

1. hang squat clean – 3 @ 60%, 3 @ 65%, 4 x 3 @ 70% (of clean 1RM)

hang (squat) clean video…https://www.youtube.com/watch?v=RG4ExEvheag

2. clean pull – 4 x 3 @ 110% (of clean 1RM)

clean pull video…https://www.youtube.com/watch?v=wR5ZDdiuwjM

WOD

in teams of two complete:
100 Russian KB swings 70/53
1600m relay carrying a med ball 20/14
100 burpees
Only one partner works at a time. Partition reps however you like. Complete all reps of a movement before moving on to the next one.

Wednesday 5.27.15

DAILY WARMUP

check the board

MOBILITY

lat rolling 2 min each side (starts at 2:30 in video)

https://www.youtube.com/watch?v=LuJcHe_EebA

barbell calf smash 2 min each side

STRENGTH

(continue using the 1RM+5# we used last week)

front squat or overhead squat

5 @ 50%, 5 @ 60%, 5 @ 75%, 3 @ 85%, 1+ @ 95%

after each set

1 rope climb

(Seriously, get up that rope, even if it scares you. This is an opportunity to master this skill. Work on getting to the top with as few movements as possible and using your legs as much as possible. Efficiency is a good thing! FB athletes go legless.)

“CrossFit – The Rope Climb with Laurie Galassi”

https://www.youtube.com/watch?v=uKGy8EsN0VI

WOD

15-12-9 for time:
hang squat cleans 135/95 (FB 155/110)
burpees over-the-bar