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October 30, 2014

Strength-  Bench Press 3-3-3-3 @ 32X1 (sets start at 65% 1 RM)

Skill Transfer/Olympic-  

 

 

WOD: “Death by Burpee and 10 m shuttle”

Odd minutes are burpees

Even minutes are 10m runs

Everyone in the class will continue exercising until the last person is finished.  Once you are done, you get a 1 min rest, then 5 reps burpes and 4 runs repeating until the last person finishes.

 

October 28, 2014

Strength- Jerk 2 RM

 

Skill Transfer/Olympic- Post wod- 3 x 400m run rest 2 min between runs (10 min)  

 

WOD:

“Diane”

21-15-9

Deadlifts (225/ 155)

HSPU

 

September 30, 2014

Warm-up- (insert deadbugs into the warm-ups)

Iso/Stab-

 

Gymnastics-  3 + sets max reps strict pull-ups

 

Strength-   Deadlift 1 RM

 

Skill Transfer/Olympic-

 

WOD-

10-15 min AMRAP

9 Deadlifts (think light and fast)

12 HR Push-ups

15 Box Jumps

 

 

 

 

 

 

Our girl Jen S standing back while Anthony tackles the chalk bucket.

 

 

September 18, 2014

Strength-  Front Squat 3 x5 @ heaviest 5 from last week

 

Skill Transfer/Olympic- 12 min to work up to a heavy full clean for the day

 

 

 

WOD-

4 Rounds

1-3 HSPU (scale up to deficit)

5 Ring Row

7 Front Squats @ 60% of your MOD

 

July 27, 2014

On August 4, 2014 CFHP will be rolling out the re-vamped Competition Program. 

 

Our goal: To send a team to the 2015 SouthEast Regionals for the Crossfit Games.

 

The times for the class are as follows:

Monday, Tuesday, Thursday, Friday @ 12:30pm until 2pm

Monday, Thursday, and Friday @ 7:30pm until 9pm

Saturday will be scheduled

Wednesday is a required recovery day (you will be asked to do different tasks)

Sunday is complete rest. 

 

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