Saturday 6.16.18

Partner WOD

9am and 11am

teams of 2 for time (30 min cap)
40 cal row
40 box jump overs 24/20
40 power cleans 135/95
40 toes to bar
40 push jerks 135/95
40 box jump overs 24/20
40 cal row
40 box jump overs 24/20
40 power cleans 135/95
40 toes to bar
40 push jerks 135/95
40 box jump overs 24/20
40 cal row

Benchmark WOD

10am

“Nancy”
5 rounds for time
400m run
15 overhead squats 95/65

Thursday 6.7.18

WOD

7 rounds
every 2 min
36 double-unders
9 toes to bar
3 power cleans

The goal is to complete one round every two minutes, building up in weight on the power clean to a final, heavy triple. Score is the final completed weight on the barbell.

CORE

5 rounds NFT
20 second handstand hold
20 second plank hold
20 second side plank hold (20 seconds on both sides)

Thursday 5.31.18

GOAT

EMOM 10
10 min to practice the movement of your choice

“Goat” is CrossFit slang for a movement that challenges us. Such as double-unders, pull-ups, overhead squats or handstand push-ups for example. To turn these perceived weaknesses into strengths, we need to practice them. We generally don’t improve our technique much with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. For example, to improve technique in double-unders we need to practice at a low intensity so we can really focus on the mechanics of the hands and the timing of the jump. When we couple “practice” with “training” throughout the week, we set ourselves on a faster track to results. Please come prepared with a “Goat” to work on today. Choose an appropriate rep scheme that keeps things in the low “practice” intensity range.

WOD

for time
27-21-15-9
toes to bar

after each round
20/14 calorie row (sub 200m run if necessary)
50′ front rack walking lunges 35s/26s (2 KBs)

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

Saturday 4.14.18

Partner WOD

9am and 11am

“Artie Stevens”

AMRAP 29
5 rounds
minute 1: wall balls 20/14
minute 2: toes-to-bars
minute 3: box jumps 24/20
minute 4: push presses 75/55
minute 5: row for cals
minute 6: rest

This “Artie Stevens” Memorial WOD was designed by Naptown Fitness (Indianapolis, IN, USA) as a tribute to the man who they described as the epicenter of the local CrossFit, fitness, and health revolution in Indianapolis. Artie died suddenly on November 3, 2017. Naptown Fitness hosted an event, first bringing athletes together to remember Artie with this WOD, about three weeks later on November 28.

“Arthur “Artie” Stevens IV was the owner of Indy’s Kitchen, Artie’s Paleo On The Go, and Artie’s On Central. Every day he strived to make days better with his vision of Artie’s Paleo On The Go. He connected with over 50 different fitness facilities and impacted even more lives. To honor his legacy we ask that you help provide for the future of his children.”

Benchmark WOD

10am

“Maupin”

4 Rounds for Time
800m Run
49 Push-Ups
49 Sit-Ups
49 Air Squats

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

Tuesday 4.10.18

MOBILITY

lateral distraction of hips 2 min each side
https://www.youtube.com/watch?v=5MpRqylj1h4
barbell press and stretch x 10 reps

PRACTICE

toes to bar

WOD

AMRAP 4
27/21 calorie row
21 toes to bar
15 front squats 115/80

rest 4 minutes

AMRAP 4
24/18 calorie row
18 toes to bar
12 front squats 135/95

rest 4 minutes

AMRAP 4
21/15 calorie row
15 toes to bar
9 front squats 155/105

Saturday 4.7.18

Partner WOD

9am and 11am

teams of 2
for time
800m run
4 rope climbs
20 squat cleans 135/95
800m run
6 rope climbs
30 squat cleans 135/95
800m run
8 rope climbs
40 squat cleans 135/95

Benchmark WOD

10am

“Tama”

for time
800 meter single-arm barbell farmers carry 45/35
31 toes-to-bars
31 push-ups
31 front squats 95/65
400 meter single-arm barbell farmers carry 95/65
31 toes-to-bars
31 push-ups
31 hang power cleans 135/95
200 meter single-arm barbell farmers carry 135/95

Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.

Saturday 3.24.18

Related image

Partner WOD

9am and 11am

teams of 2
AMRAP 25
2000/1600m row
then…
40 toes to bar
40 bar-facing burpees
40 thrusters 75/55
40 toes to bar
40 bar-facing burpees
40 thrusters 95/65
40 toes to bar
40 bar-facing burpees
40 thrusters 115/75

Benchmark WOD

10am

“Crain”

2 rounds for time
34 push-ups
50m sprint
34 deadlifts 135/95
50m sprint
34 box jumps 24/20
50m sprint
34 clean and jerks 95/65
50m sprint
34 burpees
50m sprint
34 wall balls 20/14
50m sprint
34 pull-ups
50m sprint

Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

The “Crain” Hero WOD was first posted on crossfit.com as the workout of the day for Saturday, March 21, 2015.