Monthly Archives: February 2017

2017 CFPA Intramural Open 17.1 Results

17.1 The results are in and the votes have been cast, this week THE UNBROKEN have taken first place with a total of 10 points! Way to go everyone! Below is the breakdown for points, want to earn more? Get in the gym, make the noise, show your...
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Feb 27th – Mar 5th

Monday Strength : Hang Power Snatch 3-3-3-3 WOD : 5m AMRAP Power Clean + Jerk 165/110 Rx = 2 Bar Facing Burpee every drop of bar Scale so you can Clean and Jerk TnG off the shoulders and linking reps together with somewhat ease at first. ••••••••••••••••••••••••••••••••••••••••••••••••• Tuesday Strength : Deadlift 3-3-3-3-3 Keep this light, depending on how your back feels WOD : 21-15-9 Ring Dips Thrusters 95/65 – Run 10 lengths after...
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So we will give posting a weeks worth of workouts a shot for a bit. Each Sunday evening we will post the programming from Monday - Sunday of that week 

Monday

EMOM 12
STOH 70% of 1Rm X 3-5
(from a rack)

AMRAP 10:
15 box jumps, 24″
12 push press, 115#/75#
9 pullups

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Tuesday 02/21

Strength: Back Squat
5 sets of 1 @ 98-100%
If this feels good, use this time to get a new 1RM.

WOD: For Total Reps

5m AMRAP : Wall Ball 20/14

-EMOM 10 Sit Ups

rest 3m

5m AMRAP: Wall Climbs
– EMOM 5 Strict Pull-up

S/L1: Halfway/3/4 way up
Body Rows

rest 3m

5m AMRAP: Burpees
– EMOM 5 GTOH 45/25# bumper

Score is the combination of all 3 AMRAPS.

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Wednesday 02/22

Strength: Barbell Complex
1 Deadlift + 1 Hang Power Clean + 1 Full Squat Clean
15 Minutes to build up 

WOD: 21-15-9
Pistols (each leg/alternating)
Box Jumps 24/20

S: scale pistols as needed, 20/14 box

L1: scale pistols as needed
Rx+: 30/24 box jumps

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Thursday 02/23

Skill: Pull-ups
Work on skill of kip, butterfly, or perform the following

EMOM 5m : 5 strict weighted pull-ups

WOD:
15m Amrap
10 chest-to-bar pull-ups
20 back squats 95/65 (taken from floor, carefully)
30 burpees

S: BodyRows & Lower weight back squats, 20 burpees
L1: Pull ups
Rx+: 135/95 Back squats

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Friday
Open WOD 17.1

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Saturday

Partner WOD. Teams of 2. One working at a time.

21-15-9 reps (each)
Deadlift (185/130#)
Box jump (30”/24”)

then,

100 Double-unders, 50 each
50 Handstand push-ups while partner holds handstand
50 Toes-to-bar
50 Shoulder to overhead (95/65#)

then,

49 Pull-ups
7 OHS each (95/65#)

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Sunday

WOD: 5 rounds
5 Power Snatch 115/75
10 Front Rack Lunges
15 Box Jumps

s: 75/55
L1: 95/65
RX+: 135/95

 

 

The next 10 days…(updated)

Here is the next 10 days of programming. Lots of Open'ish style workouts. Get in, get after it and get ready for the best 5 weeks in CrossFit! Tuesday 02/14
Strength: Back Squat 5 sets of 2 @ 90% WOD: “Isabel” 30 Power Snatch 135/95 for time •••••••••••••••••••••••••••••••••••••••••••••••••••
Wednesday 02/15
Skill Work 5M Double Under Practice Rest 1:00 5M  Strict HSPU Practice WOD: 12m AMRAP 10 Thruster 95/65 10 Burpees
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Friday Strength:...
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