WOD

Wed, 091113

Weightlifting Wed tonight, 7:30p. Come work your technique on the weightlifting movements, hit a contest or simply throw around some heavy weights! Everyone is welcome. Join us.

New England Affiliates League is LIVE! First Season kicks off Nov 3rd. Check out the Facebook Page HERE
Get your gym involved, share the page and join us. Details on the fb page and website will be up soon.

Fitness / Performance:
A. Strict Press 2-2-2 – across @75-80%
B. Push Press 3-3-3-3 across @80-85%
^15 min to complete the above, keeping rest periods short.
C. For Time: Teams of @2
2001m Row
then,
AMRAP 20 (alternating between partners 1 rd, then other goes etc)
9 Burpees
11 Wall Balls (30/20) * scale accordingly

Endurance:
9 x 200′s, rest :30 between
then,
11 x 100m Row Sprints @ ME; rest 1 min between

Live Free WL:
A. Snatch DL + Hang Snatch + Snatch – build to single
B. Clean x 2 + Jerk x 2 – build to max on complex
C. Front Squat – build to 1RM for day with 4 second pause in hole

Tuesday, 091013

New England Affiliates League is LIVE! First Season kicks off Nov 3rd. Check out the Facebook Page HERE
Get your gym involved, share the page and join us. Details on the fb page and website will be up soon.

Announcements:
A. SFH, Blonyx, Fuel For Fire, Pro Strength and NEW Pure Pharma all in stock at CFF.
B. New Site will be launching soon. Stay soon for awesome stuff brought to CFF.

Buy In:
A. 6 min Row Technique Session
B. 6 min Dynamic Stretching
+
5 min of Mobility

Fitness:
A. Skill Session: Pistol Progresions
B. MAP Training @80-85%
AMRAP 3 @135/93
5 TnG Power Cleans
5 Push Press
*same weight for both

rest 3 min

AMRAP 6
5 TnG Power Cleans (higher than first AMRAP)
15 Box Jumps (24/20)

rest 3

AMRAP 6
200m Sandbag Run 80/60 or Plate Run Scale
15 Ab Mat Situps

Performance:
A. Skill Session: Pistol Work w/ Pistol Box Jump Progressions
B. MAP Training @80-85%

AMRAP 3 @135/93
5 TnG Power Cleans
5 Push Press

rest 3 min

AMRAP 6
5 TnG Power Cleans 155/108
15 Box Jumps (24/20)

rest 3

AMRAP 6
200m Sandbag Run 80/60
10 GHD Situps

Competition:
PBP Blog

Endurance:
:20 on @ ME
:20 OFF
x 18 intervals
+
3k Row

LiveFree WL:

Monday, 090913

New England Affiliates League is LIVE! First Season kicks off Nov 3rd. Check out the Facebook Page HERE
Get your gym involved, share the page and join us. Details on the fb page and website will be up soon.

Announcements:
A. SFH, Blonyx, Fuel For Fire, Pro Strength and NEW Pure Pharma all in stock at CFF.
B. New Site will be launching soon. Stay soon for awesome stuff brought to CFF.

Buy In:
A. 6 min Row Technique Session
B. 6 min Dynamic Stretching
+
5 min of Mobility

Fitness:
A. Front Squat – 5RM for the Day – 15min
B. Clean – 12 min to work technique either Power / SqT – Singles
C. 12 min AMRAP
6 Pullups
12 # Lunges (alt legs) (45/25) or BB
24 Double Unders or 70 Singles

Performance:
A. Front Squat – build to 10RM – 15 min
B. SqT Clean Cluster – 1.1.1 x 3 ; rest :20, rest 2:30 – 12 min
C. EMOM x 12
Odd: 6-8 C2B
Even: 40 Double Unders

Competition:
PBP Blog

Endurance:
50 Cal AD @85%
800m Run @85%
50 Cal AD @85%
400m Run @ME
right into,
7 min recovery Row @60%

LiveFree WL:
A. Snatch – EMOM x 12 @ 70%
+
then, build up to a Heavy Single in only 12 min
B. Clean DL , lower below knee and Hang Clean + Jerk – BUILD to max for day
C. Clean – Triple (hands on bar whole time) low volume
D. Back Squat Week 4 Day 1

Saturday, 090713

CF kids class heading into the weekend

Buy In:
1 mile Trail Run
+
Movement Prep / Mobility

Team WOD:
A. Strict Press – 1RM
B. team of 2
Partner 1 – 1k Row AFAP
Partner 2 – 1k Row AFAP
Then repeat, totaling 2k each
Then, directly into
Slam ball partner relays, 10x200m, alternating; handing off slam ball (50/30)

Fitness / Performance:
A. Strict Press – test your 1RM
B. 2k Row – TT
C. 20 TGU – Alternating arms

Competition:
PBP Blog

Endurance:
5k Row or Run

LiveFree WL:
A. Re-test 1RM Back Squat
B. Power versions of both movements climbing to heavy singles from floor
C. Push Press – behind or front – ascending for heavy triple

Friday, 090613

Buy In:

Fitness / Performance:
A. Back Squat – 2nd test this week – Single
B.
30 Thrusters @95/65
500m Row
C.
Max Thrusters (135/93)
400m Run
Rest 2 min , repeat

*rest / recover between B & C
**Scale accordingly

Endurance:
1 mile trail Run
400m Backwards
1 mile trail Run
200 Double Unders

LiveFree WL:
Max out Friday

Thursday, 090513

Buy In:
3 min of Dynamic work @z1
+
3 min of Dynamic Stretching (get creative)
+
Movement prep / Mobility

Fitness / Performance:
A. Power Clean – 1RM
B. “Cindy”
or
“Mary”

^treat these as a test. (Mono)

Competition:
PBP Blog

Endurance:
100….500….100 – climbing by 100m each time (on rower)
Rest 1/1 – AFAP

LiveFree WL:
A. Press – Positional Work. Triples for low volume. (weakest position work)
B. Power Clean – Highboards
C. 16 TGU – light weight, alternating arms
D. 7 min recovery row @z1 + Recovery / mobility

Wed, 090413

Weightlifting Wed kicks off tonight at 7:30p. Join us! Bring your coffee and get ready for some fun with Snatch / Clean & Jerk. Everyone is welcome!

Buy In:
3 min of Dynamic Work
+
3 min of Dynamic Stretching – coach led
+
Movement prep & mobility

Fitness / Performance:
A. 1x AMRAP Pullups
B. Skill: 10 min of Gymnastics work – intensity LOW
C. 1k Row – TT
D.
30 Power Snatches (95/64)
750m Row
30 Power Snatches

Competition:
PBP Blog – rest Day

Endurance WOD:
:30 on @ 97%+
:30 on @ barely moving, but moving
x 18min

LiveFree WL:
A. Snatch Complex: Deadlift – lower to below knee and then Full Snatch – Single
B. Triple – same complex – hit triple with just a few sets
C. Clean pull + Clean Deadlift – lower below knee then SqT Clean + Jerk
D. Front Squat 4×4 – across @

Tuesday, 090313

20130903-000922.jpg

Announcements:
New website in the works. Stay tuned for many updates!

Buy In:
3 min of Dynamic Work @z1
+
3 min of coaches choice movement prep work
* SqT Holds – using plate
**PVC Work
etc
+
Mobility and WOD Explanation

Fitness / Performance:
A. Back Squat – test your 1RM
B.
250m Row
15 KB Swings
25 Burpees
15 KB Swings
250m Row
Rest 12 min x 2

^rest periods can be relative to intensity depending on phases.

Competition
PBP Blog

Endurance:
500m Row Intervals , rest 3 min x 7

LiveFree WL:
A. Test 1RM Back Squat
then,
B. Push Press – set a 5RM, front or back rack
C. Clean DL , lower to below knee perform squat clean, then Front Squat x 3
D. 7 min recovery row @z1

Monday, 090213

Gym Hours today:
9a – Class
10-11a – Open Gym
5p-7p Open Gym

20130902-000759.jpg
community

Buy In:
5 min of Dynamic Movements – Coach Led
+
Movement Prep & Mobility

WOD for Fitness / Performance:

“Hotshots 19”

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Why are we doing this? Check here… https://hotshots19.crossfit.com/

Competition:
PBP Blog

LiveFree WL:

A. Snatch High Pull x 2 + Snatch – build to max in complex
B. Snatch EMOM x 6 @85-90%
C. CG Deadlift + Clean + Jerk – build to heavy single
D. Sqt Jerk / Split Jerk – Build to heavy Double

Saturday, 083113

Buy In:
Coaches Choice
– Dynamic + movement prep / Mobility

Team WOD:
A. Front Squat – 12 min to heavy double @33X1
B.
400M Relays x 3 a piece, tag partner in
directly into
75 Thrusters (95/65)
75 Bar Later Burpees
75 T2B / K2E

Fitness / Performance:
A. Front Squat – 12 min to heavy double @33X1
B.
400m, max effort
Rest 6 min x 3
then right into (on the next minute)
1 min of Wall Balls
1 min of burpees
1 min of Double Unders
rest 6 x 2
C. Cash out: 20 TGU, alternating arms, focusing on stability

Endurance:
Cyclical work of choice

LiveFree WL:

A. SqT Cycle Week 3 Day 2
B. 15 Reps C&J @85-90%
C. Deficit HSPU 4 sets – treat as strength and proper positioning
D. Added Core Work
E. TGU – 20 reps alternating, light, focus on shoulder recovery

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