Warm up: 10 min
200 m run
15 sit ups
10 squats
5 push ups
1 burpee
Skill:
Push press
5 x 5
Skill 2: 5 rounds
10 KB swing
5 GHD glute ham extension
WOD - 3 rounds
1:00 each no transition rest
Row
Wall ball
KB swing
Box jump
Push ups
Rest
8-8-12
Warm up:
Tabata: 4 rounds each (:20/:10) :30 transition time
-lunge or lunge jump
-row
-kb swing
-ring row
4 x 400 meter run every 4:00
Hamstring mobility 5:00
2 x 500 m row
2 x max watts
Tabata: 4 rounds each (:20/:10) :30 transition time
-lunge or lunge jump
-row
-kb swing
-ring row
4 x 400 meter run every 4:00
Hamstring mobility 5:00
2 x 500 m row
2 x max watts
8-7-12
Warm up: 2 rounds
200 m run
1:00 plank
200 m row
1:00 wall squat
Skill: 3 rounds
1:00 max squats
1:00 rest
1:00 max cal row
1:00 rest
1:00 max burpees
1:00 rest
WOD
21-15-9
KB high pull
Dips (rings, straight bar, box)
Sit-ups
200 m run
1:00 plank
200 m row
1:00 wall squat
Skill: 3 rounds
1:00 max squats
1:00 rest
1:00 max cal row
1:00 rest
1:00 max burpees
1:00 rest
WOD
21-15-9
KB high pull
Dips (rings, straight bar, box)
Sit-ups
8-6-12
Warm up:
200 m run
20 squats
20 sit ups
20 superman
20 spidey lunges
20 Sumo KB deadlifts
Hip mobility
Skill: 15 min
Find 5 rep max
WOD -20 min cut off
10 Deadlifts @ 70% 5RM
20 toes to bar or knees to elbows
30 KB swings
40 step ups or box jumps
30 KB swings
20 toes to bar or knees to elbows
10 deadlifts @ 70% 5RM
200 m run
20 squats
20 sit ups
20 superman
20 spidey lunges
20 Sumo KB deadlifts
Hip mobility
Skill: 15 min
Find 5 rep max
WOD -20 min cut off
10 Deadlifts @ 70% 5RM
20 toes to bar or knees to elbows
30 KB swings
40 step ups or box jumps
30 KB swings
20 toes to bar or knees to elbows
10 deadlifts @ 70% 5RM
8-2-12
Skill 1:
Turkish get ups
6 x 4
GHD glute ham raises
6 x 8
*increase weight each round. Beginning very light.
Skill 2:
Bent over row (DB)
5 x 5
SL press
5 x 5
WOD: 8 Min AMRAP
Max unbroken KB swings
5/5 SOL sit ups
5/5 push press
10 goblet squats
:30 rest
Turkish get ups
6 x 4
GHD glute ham raises
6 x 8
*increase weight each round. Beginning very light.
Skill 2:
Bent over row (DB)
5 x 5
SL press
5 x 5
WOD: 8 Min AMRAP
Max unbroken KB swings
5/5 SOL sit ups
5/5 push press
10 goblet squats
:30 rest
8-1-12
Warm up:
100 M run
1:00/1:00 pigeon pose
100 M run
1:00/1:00 Wall couch
100 M run
1:00/1:00 banded tricep
Skill:
4 X 250 M row sprint
400 M run
20 situps
1 min rest
400 M row
10 push-ups
1 min rest
20 Kb swings
20 box jumps/step ups
20 Kb swings
1 min rest
100 flutter kicks
50 supermen
1 min rest
100 M run
1:00/1:00 pigeon pose
100 M run
1:00/1:00 Wall couch
100 M run
1:00/1:00 banded tricep
Skill:
4 X 250 M row sprint
400 M run
20 situps
1 min rest
400 M row
10 push-ups
1 min rest
20 Kb swings
20 box jumps/step ups
20 Kb swings
1 min rest
100 flutter kicks
50 supermen
1 min rest
7-31-12
Warm up:
1600 m run and/or row
Tabata!! 8 rounds of :20/:10
-Squats
-Push press (bar)
Skill: 3 rounds
10 GHD sit ups
10 GHD hip ext
5 wall ball :05 hold at bottom
WOD- 10 min AMRAP
100 m run
20 sit ups
10 box jumps
5 ring rows or pull ups
1600 m run and/or row
Tabata!! 8 rounds of :20/:10
-Squats
-Push press (bar)
Skill: 3 rounds
10 GHD sit ups
10 GHD hip ext
5 wall ball :05 hold at bottom
WOD- 10 min AMRAP
100 m run
20 sit ups
10 box jumps
5 ring rows or pull ups
7-30-12
Skill: with partner
KB DL
2 x 20
Wallball
2 x10 with a :05 pause at bottom. Partner checks bottom position.
Skill:
Deadlift
5 x 5
Increase weight each set
WOD:
Buy in: 400 m run
21- KB swings
42- sit ups
15- KB swings
30- sit ups
9- KB swings
18 sit ups
Cash out: 400 m run
KB DL
2 x 20
Wallball
2 x10 with a :05 pause at bottom. Partner checks bottom position.
Skill:
Deadlift
5 x 5
Increase weight each set
WOD:
Buy in: 400 m run
21- KB swings
42- sit ups
15- KB swings
30- sit ups
9- KB swings
18 sit ups
Cash out: 400 m run
7-26-12
Don't forget 9 am hoover. Always a fun workout. All are invited! And after our 5 pm WOD there will be a party at CFNA!
Group shoulder warm up
Skill:
10 min
Warm up to strength floor press weight
Strength:
5x5 floor press
WOD: tabata mash
Alternating rounds 8 each of :20/:10
DB push press
Dynamic burpee
Group shoulder warm up
Skill:
10 min
Warm up to strength floor press weight
Strength:
5x5 floor press
WOD: tabata mash
Alternating rounds 8 each of :20/:10
DB push press
Dynamic burpee
7-25-12
Saturday 9am Hoover WOD
5pm WOD and then party (need to rsvp on facebook)
Anyone who gets a new person to sign up gets $20 for each new membership
Come to party to help us congratulate our two game competitors; Marcus and Ron
Skill:
Rowing
4 x 250
Skill:
3 rounds
10 toes to rope
100 shuffle
Tabata: 8 rounds (:20/:10)
Squats
WOD - 12 min AMRAP
2 Push up (full lockout with external rotation)
2 Ring row
Burpee
200 m run
*increase push up and ring row by 2 each round
5pm WOD and then party (need to rsvp on facebook)
Anyone who gets a new person to sign up gets $20 for each new membership
Come to party to help us congratulate our two game competitors; Marcus and Ron
Skill:
Rowing
4 x 250
Skill:
3 rounds
10 toes to rope
100 shuffle
Tabata: 8 rounds (:20/:10)
Squats
WOD - 12 min AMRAP
2 Push up (full lockout with external rotation)
2 Ring row
Burpee
200 m run
*increase push up and ring row by 2 each round
7-24-12
Warm up:
1000 m run
1000 m row
Skill:
5 rounds
5 tire flips
10 tire jumps or step ups
WOD 1 - 5 min AMRAP
5 push ups
10 squats
15 sit ups
WOD 2 - 5 min AMRAP
Tire flip
100 m run
*increase tire flip by one rep each round.
1000 m run
1000 m row
Skill:
5 rounds
5 tire flips
10 tire jumps or step ups
WOD 1 - 5 min AMRAP
5 push ups
10 squats
15 sit ups
WOD 2 - 5 min AMRAP
Tire flip
100 m run
*increase tire flip by one rep each round.
7-23-12
Warm up:
200 m run
Group shoulder warm up
200 m run
Group hip warm up
10 dynamic burpees
Skill:
5x5 single KB thruster
2 x max effort goblet squats (go until you cant possibly get one more)
WOD - partner
6 rounds (3 each alternating)
10 KB swings
10 KB single arm push press R
15 m oh walk R
10 KB single arm push press L
15 m oh walk L
(15 m down and 15 m back)
200 m run
Group shoulder warm up
200 m run
Group hip warm up
10 dynamic burpees
Skill:
5x5 single KB thruster
2 x max effort goblet squats (go until you cant possibly get one more)
WOD - partner
6 rounds (3 each alternating)
10 KB swings
10 KB single arm push press R
15 m oh walk R
10 KB single arm push press L
15 m oh walk L
(15 m down and 15 m back)
A bit different
You can see the WOD's Wednesday to Wednesday at CrossFit New Albany.
See the modified schedule because of the CrossFit Games here:
7-10-12
Our Games Wednesday to Wednesday schedule is a bit different with some common classes and some classes cancelled.
Reason is that quite a few coaches are at the CrossFit games and certain classes conflict with all of us watching the CrossFit games!
see the schedule here which starts Wednesday (normal class schedule this Monday/Tuesday)
https://docs.google.com/spreadsheet/ccc?key=0Avpnf-I0GuLzdF9BdXBTTlhXcV8wc1RPdWNIdThqVUE
Warm up:
2500 m partner row
250 m intervals
*partner does banded hamstring and quad laying down
Strength:
50 med ball sit ups handing off to partner. 100 total. Touch ground over head.
WOD 1 - 7 min AMRAP
7 push ups
14 cal row
21 sit ups
WOD 2 - 7 min AMRAP
7 ring rows
14 box dips
21 ball slams
Reason is that quite a few coaches are at the CrossFit games and certain classes conflict with all of us watching the CrossFit games!
see the schedule here which starts Wednesday (normal class schedule this Monday/Tuesday)
https://docs.google.com/spreadsheet/ccc?key=0Avpnf-I0GuLzdF9BdXBTTlhXcV8wc1RPdWNIdThqVUE
Warm up:
2500 m partner row
250 m intervals
*partner does banded hamstring and quad laying down
Strength:
50 med ball sit ups handing off to partner. 100 total. Touch ground over head.
WOD 1 - 7 min AMRAP
7 push ups
14 cal row
21 sit ups
WOD 2 - 7 min AMRAP
7 ring rows
14 box dips
21 ball slams
7-8-12
Warm up:
100 m lunge
20 sit ups
1:00/1:00 wall couch
20 supermen
200 m run
1:00/1:00 pigeon
20 squats
Skill: Partner
Back squats
5 x max effort (53/75)
Score = total reps
Skill: partner
Kang Squats (good-morning into a squat back into a good-morning then stand)
3 x 10
*partner holds hollow position while waiting
WOD - 2 rounds
5 air squat
10 sit up
15 supermen
200 m run
100 m lunge
20 sit ups
1:00/1:00 wall couch
20 supermen
200 m run
1:00/1:00 pigeon
20 squats
Skill: Partner
Back squats
5 x max effort (53/75)
Score = total reps
Skill: partner
Kang Squats (good-morning into a squat back into a good-morning then stand)
3 x 10
*partner holds hollow position while waiting
WOD - 2 rounds
5 air squat
10 sit up
15 supermen
200 m run
7-5-12
Warm up:
Tabata - 6 rounds :20/:10
-squat
-sit up
-step up
Mobility
1:00/1:00 wall couch
1:00/1:00 wall figure 4
1:00/1:00 banded hammy
4:00 roll
WOD 1 6:00 AMRAP
200 m run/row
20 sit ups
20 step ups
WOD 2 6:00 EMOM
10 KB swings
5 goblet squats
Tabata - 6 rounds :20/:10
-squat
-sit up
-step up
Mobility
1:00/1:00 wall couch
1:00/1:00 wall figure 4
1:00/1:00 banded hammy
4:00 roll
WOD 1 6:00 AMRAP
200 m run/row
20 sit ups
20 step ups
WOD 2 6:00 EMOM
10 KB swings
5 goblet squats
7-3-12
Warm up:
400 m run
1:00 wall snatch
200 m run
:30/:30 banded shoulder release
100 m run
10 burpees
Skill: with partner watching form
Thrusters
5 x 8
*20 sit ups after each set together
WOD- 12 min AMRAP
100 m run
5 squats
10 superman
15 box jumps
Hip mobility
400 m run
1:00 wall snatch
200 m run
:30/:30 banded shoulder release
100 m run
10 burpees
Skill: with partner watching form
Thrusters
5 x 8
*20 sit ups after each set together
WOD- 12 min AMRAP
100 m run
5 squats
10 superman
15 box jumps
Hip mobility
7-2-12
Warm up: 2 rounds
Samson lunge D&B
Bear crawl D&B
Spidey lunge D&B
Plank walk D&B
*5 push ups on each down
10 sit ups on each back
Skill:
3x3 dips.
*find a progression that challenges you. (rings, bands, straight bar, box)
**internal rotation mobility between sets. Straight arm and bully.
Strength - 5 rounds
Using progression from skill.
3 tempo dips - slow as possible down 2 sec hold at bottom
6 DB bent over row
WOD
21-15-9
Dips
Air squat
Bent over row
Samson lunge D&B
Bear crawl D&B
Spidey lunge D&B
Plank walk D&B
*5 push ups on each down
10 sit ups on each back
Skill:
3x3 dips.
*find a progression that challenges you. (rings, bands, straight bar, box)
**internal rotation mobility between sets. Straight arm and bully.
Strength - 5 rounds
Using progression from skill.
3 tempo dips - slow as possible down 2 sec hold at bottom
6 DB bent over row
WOD
21-15-9
Dips
Air squat
Bent over row
6-28-12
Warm up:
Partner
20 med ball chest passes
100 m run
20 med ball overhead passes
100 m run
20 med ball back to back passes 10/10
100 m run
20 med ball sit up hand offs
100 m run
Skill:
5 rounds
20 tube int/ext rotation
10 good mornings with seated press weight
10 seated shoulder press
Wod:
8 min amrap
20 russian twists
1 shuttle run
10 hollow sit ups
10 wall ball
Mobility
Partner
20 med ball chest passes
100 m run
20 med ball overhead passes
100 m run
20 med ball back to back passes 10/10
100 m run
20 med ball sit up hand offs
100 m run
Skill:
5 rounds
20 tube int/ext rotation
10 good mornings with seated press weight
10 seated shoulder press
Wod:
8 min amrap
20 russian twists
1 shuttle run
10 hollow sit ups
10 wall ball
Mobility
6-27-12
Warm up:
Tabata- 8 rounds :20/:10
-squats
-sit ups
Skill: partner
2000 m row
Focus on form not speed
WOD - 2 rounds
Max unbroken KB swings
400 m run
Max unbroken Push presses (just bar)
400 m run
Tabata- 8 rounds :20/:10
-squats
-sit ups
Skill: partner
2000 m row
Focus on form not speed
WOD - 2 rounds
Max unbroken KB swings
400 m run
Max unbroken Push presses (just bar)
400 m run
6-26-12
Warm up:
50 m each x2
Jog
High knee skip
Backwards run
Shuffle
Lunge
Reverse over the gate
WOD 1 - 6 min AMRAP
100 m farmer carry
D & B plank walk
200 m run
WOD 2 - 2:00/ 1:00 / 2:00
Ring row
Push up
*increase by 2 reps each round. Pick up were you left off after rest.
WOD 3 - 6 min AMRAP
20 Weighted box step up
20 Sprinters
20 mtn climbers
WOD 4
800 m run
Mobility
50 m each x2
Jog
High knee skip
Backwards run
Shuffle
Lunge
Reverse over the gate
WOD 1 - 6 min AMRAP
100 m farmer carry
D & B plank walk
200 m run
WOD 2 - 2:00/ 1:00 / 2:00
Ring row
Push up
*increase by 2 reps each round. Pick up were you left off after rest.
WOD 3 - 6 min AMRAP
20 Weighted box step up
20 Sprinters
20 mtn climbers
WOD 4
800 m run
Mobility
6-25-12
Warm up: EMOM 8:00
2 burpees
8 squats
Hollow sit ups rest of min
Skill: 5 rounds
10 GHD hip ext
10 KB swings
1:00/1:00 wall couch
WOD - 4 rounds
5 KB swings
10 Floor press (db or kb)
200 m run
2 burpees
8 squats
Hollow sit ups rest of min
Skill: 5 rounds
10 GHD hip ext
10 KB swings
1:00/1:00 wall couch
WOD - 4 rounds
5 KB swings
10 Floor press (db or kb)
200 m run
CrossFit New Albany's Community Friday
You can always see the Friday workout on our main website (CFNA)
6-21-12
Warm up:
100 m run
10 ball slams
D&B bear crawl
100 m run
10 push ups
D&B sideways plank walk
Test: 500 m row
WOD 1 - 5:00
5 - push ups with release at bottom
10 - sit ups
15 - KB high pulls (all arms)
100 m farmers carry DB
5 min mobility
WOD 2 - 5:00
20 russian twist
10 ball slams
20 side to side wall taps
100 m O/H walk with ball
*L+R= 1 for russian twists and wall taps
100 m run
10 ball slams
D&B bear crawl
100 m run
10 push ups
D&B sideways plank walk
Test: 500 m row
WOD 1 - 5:00
5 - push ups with release at bottom
10 - sit ups
15 - KB high pulls (all arms)
100 m farmers carry DB
5 min mobility
WOD 2 - 5:00
20 russian twist
10 ball slams
20 side to side wall taps
100 m O/H walk with ball
*L+R= 1 for russian twists and wall taps
6-20-12
Warm up: 2 rounds
100 m run
10 squats
10 spidey lunges
10 squats
100 m row
10 GHD hip ext or 20 supermen
10 push ups
10 ring rows
Test:
Timed shuttle run x 2 with 1:30 rest
Tabata: 4 cycles each x 2 with :30 rest during transition
-row
-mountain climber
-slam ball
-lunge jump or quick lunges
2:00 rest before round 2
100 m run
10 squats
10 spidey lunges
10 squats
100 m row
10 GHD hip ext or 20 supermen
10 push ups
10 ring rows
Test:
Timed shuttle run x 2 with 1:30 rest
Tabata: 4 cycles each x 2 with :30 rest during transition
-row
-mountain climber
-slam ball
-lunge jump or quick lunges
2:00 rest before round 2
6-19-12
Warm up: EMOM 8:00
8 sit ups
4 push ups
Plank ROM
Skill: 5 rounds
5 Ring rows
10 DB push press 5/5 alternating arms
Test:
max cal. row in 2 min x 3 with 2 min rest
WOD
10-1
Ring rows
DB push press (L+R at same time)
100 m after each round
8 sit ups
4 push ups
Plank ROM
Skill: 5 rounds
5 Ring rows
10 DB push press 5/5 alternating arms
Test:
max cal. row in 2 min x 3 with 2 min rest
WOD
10-1
Ring rows
DB push press (L+R at same time)
100 m after each round
6-18-12
Warm up: 2 rounds
Dynamic stretch
-jog
-high knees
-butt kicks
-shuffle
-karaoke
-high kicks
Strength: 5 rounds
10 back squats onto box. Increase weight each rounds
10/10 red band shuffle steps. Keep band at tension
WOD
21-15-9
KB goblet squat
KB swing
Sit up
Mobility:
Hips and hamstrings.
Dynamic stretch
-jog
-high knees
-butt kicks
-shuffle
-karaoke
-high kicks
Strength: 5 rounds
10 back squats onto box. Increase weight each rounds
10/10 red band shuffle steps. Keep band at tension
WOD
21-15-9
KB goblet squat
KB swing
Sit up
Mobility:
Hips and hamstrings.
6-15-12
Functional Fit prices for all new clients goes from $70 to $100 starting June 18. Anyone not currently a paying customer will fall victim to this if they don't sign up before June 18th, no exceptions. By NO EXCEPTIONS I mean no exceptions. Hope you sign up and save the $30 every single month!
We had a crusher last Friday that probably seemed like it lasted all day but it really only lasted an hour :) Today is a bit different but just as brutal in a faster, more hectic type of way.
Friday
Community WOD
Death by Back Alley (see death by 10 meters)
-5 minute rest-
Death by Burpee Box Jump
*hit a muscular endurance warm up mixing in some ankle, knee, hip and hamstring mobility (no skill or strength)
We had a crusher last Friday that probably seemed like it lasted all day but it really only lasted an hour :) Today is a bit different but just as brutal in a faster, more hectic type of way.
Friday
Community WOD
Death by Back Alley (see death by 10 meters)
-5 minute rest-
Death by Burpee Box Jump
*hit a muscular endurance warm up mixing in some ankle, knee, hip and hamstring mobility (no skill or strength)
6-14-12
Warm up: 10 minutes
5 push ups
10 squats
15 sit ups
200 m row
2:00 mobility
WOD
Three rounds one minute each station. Partner up, one person will judge and count reps.
-wallball
-push press
-box jump/box step up
-high pull
-row
-rest
High pull and push press can be done with bar,db,kb at any weight
Post names and scores at bottom of functional fit board
5 push ups
10 squats
15 sit ups
200 m row
2:00 mobility
WOD
Three rounds one minute each station. Partner up, one person will judge and count reps.
-wallball
-push press
-box jump/box step up
-high pull
-row
-rest
High pull and push press can be done with bar,db,kb at any weight
Post names and scores at bottom of functional fit board
6-13-12
Warm up: 8 min hip mobility
WOD 1
2 k row
WOD 2
Tabata 8 rounds of :20/:10
-shuffle (10 feet)
-box step up/box jump
MOBILITY
WOD 1
2 k row
WOD 2
Tabata 8 rounds of :20/:10
-shuffle (10 feet)
-box step up/box jump
MOBILITY
6-12-12
Warm up:
4 round tabata (:20/:10)
-squat
-KB swing left arm eye level
-sit up
-kB swing right arm eye level
5 min rest with mobility
Circuit 1: 2 rounds (:30/:30) 1:00 rest between rounds
KB swing
KB push press L
KB high pull
KB push press R
Circuit 2: 2 rounds (:30/:30) 1:00 rest between rounds
Box jump/step up
Box dip
Bicycle
Push up
*4:00 rest between each circuit
4 round tabata (:20/:10)
-squat
-KB swing left arm eye level
-sit up
-kB swing right arm eye level
5 min rest with mobility
Circuit 1: 2 rounds (:30/:30) 1:00 rest between rounds
KB swing
KB push press L
KB high pull
KB push press R
Circuit 2: 2 rounds (:30/:30) 1:00 rest between rounds
Box jump/step up
Box dip
Bicycle
Push up
*4:00 rest between each circuit
6-11-12
Warm up:
10-2 evens only
Squat
Sit up roll over toe touch
*high plank walk down and back after each round
Skill 1: 5 rounds
5 perfect wallball throws (torso upright, ball at eye level through squat,full squat)
10 superman
Skill 2: 5 rounds
5 Tempo push ups
(as slow as possible on the way down, hold :03 at bottom, if you fall the the floor hold a :20 count at top)
10 tempo sit ups
(arms across chest as slow as possible on way up and down. Use weight if your able)
WOD - 15 min AMRAP
Max wall sit (shins vertical,hip below knees, back flat on wall)
10 wall ball
10 sit ups
Max watt pull on rower
:30 rest
10-2 evens only
Squat
Sit up roll over toe touch
*high plank walk down and back after each round
Skill 1: 5 rounds
5 perfect wallball throws (torso upright, ball at eye level through squat,full squat)
10 superman
Skill 2: 5 rounds
5 Tempo push ups
(as slow as possible on the way down, hold :03 at bottom, if you fall the the floor hold a :20 count at top)
10 tempo sit ups
(arms across chest as slow as possible on way up and down. Use weight if your able)
WOD - 15 min AMRAP
Max wall sit (shins vertical,hip below knees, back flat on wall)
10 wall ball
10 sit ups
Max watt pull on rower
:30 rest
Functional Fit membership
The $70 rate expires (for new customers) as of Monday June 18th for Functional Fit. The rate jumps up to our normal $100 rate so if anyone wants to join then do it before the 18th to save $30 a month. Anyone before the 18th will keep their $70 rate.
This includes any current groupon/living social members (so sign up).
6-6-12
Warm up:
2k row (rotate every 200 m with partner)
Test: 1:00 total With 1:00 rest
Sit ups
Push ups
Meters rowed
Burpees!
Wall ball ground to overhead
Box jumps
WOD
2 x 400 run
2 x 500 row
2 x 1 shuttle
*rest = time taken ti complete each
**stagger start if more people than rowers
2k row (rotate every 200 m with partner)
Test: 1:00 total With 1:00 rest
Sit ups
Push ups
Meters rowed
Burpees!
Wall ball ground to overhead
Box jumps
WOD
2 x 400 run
2 x 500 row
2 x 1 shuttle
*rest = time taken ti complete each
**stagger start if more people than rowers
6-5-12
Warm up: 10 min
40 calf jumps
1:00 shoulder mobility
20 mtn climbers
1:00 shoulder mobility
10 burpees
Tabata: 8 rounds!! (:20/:10)
Squats
2:00 rest
Step ups
Skill: 15 min
Hollow rock---> kipping---> pull ups
WOD
21-15-9
Push up
Sit up into toe touch
Hip and hamstring mobility rest of time.
40 calf jumps
1:00 shoulder mobility
20 mtn climbers
1:00 shoulder mobility
10 burpees
Tabata: 8 rounds!! (:20/:10)
Squats
2:00 rest
Step ups
Skill: 15 min
Hollow rock---> kipping---> pull ups
WOD
21-15-9
Push up
Sit up into toe touch
Hip and hamstring mobility rest of time.
6-4-12
Warm up: 10 min
5 push ups
5 sit ups
5 squats
100 m run
1:00/1:00 wall couch
Skill 1:
KB swing
5 x 10
Alternate with 5 GHD hip ext.
Skill 2:
Turkish get up
4/4 x 6
Alternate with 5 knee tucks
WOD - 3 x 4:00 w 1:00 rest between rounds
10 KB deadlifts
8 KB high pulls
6 KB swings
4 KB push press 2/2
2 turkish get up 1/1
Finisher:
1:00 plank
1:00/1:00 pigeon
1:00 plank
1:00/1:00 wall couch
5 push ups
5 sit ups
5 squats
100 m run
1:00/1:00 wall couch
Skill 1:
KB swing
5 x 10
Alternate with 5 GHD hip ext.
Skill 2:
Turkish get up
4/4 x 6
Alternate with 5 knee tucks
WOD - 3 x 4:00 w 1:00 rest between rounds
10 KB deadlifts
8 KB high pulls
6 KB swings
4 KB push press 2/2
2 turkish get up 1/1
Finisher:
1:00 plank
1:00/1:00 pigeon
1:00 plank
1:00/1:00 wall couch
5-31-12
Warm up: 8:00 EMOM
4 squats
8 sit ups
Mtn climbers ROM
Skill/mobility: 10 min
Squat
10 x 10
Mobility for better squat form
WOD 1 : 5 rounds
100 m row
20 sit ups
WOD 2 : 5 rounds
1:00 plank
5 tire flips
10 step ups/box jumps
Finisher: 2 rounds
Max watt row
Max wall sit
4 squats
8 sit ups
Mtn climbers ROM
Skill/mobility: 10 min
Squat
10 x 10
Mobility for better squat form
WOD 1 : 5 rounds
100 m row
20 sit ups
WOD 2 : 5 rounds
1:00 plank
5 tire flips
10 step ups/box jumps
Finisher: 2 rounds
Max watt row
Max wall sit
5-30-12
Warm up:
Partner 2k row
*rotate every 100m, try to lower split each round.
Tabata: 6 rounds of :20/:10
-squat (:02 pause at bottom)
-row
-stiff leg press (bar)
-upright row (bar)
WOD
21-15-9
SL press (bar,DB,KB)
Row cal. or 2x box jumps
Partner 2k row
*rotate every 100m, try to lower split each round.
Tabata: 6 rounds of :20/:10
-squat (:02 pause at bottom)
-row
-stiff leg press (bar)
-upright row (bar)
WOD
21-15-9
SL press (bar,DB,KB)
Row cal. or 2x box jumps
5-28-12
Warm up:
1 shuttle run
Shuffle - 100m
High knees - 100m
Butt kicks - 100m
Hamstring walk - 50m
High kicks - 50m
Strength 1 -
5 rounds of 5 KB swings right into 5 KB high pulls.
Strength 2 -
5 rounds of 5/5 DB statue of liberty sit ups right into 5/5 single arm SL presses.
WOD -
10 - 1
Push up
Sit up
Superman
Squat
1 shuttle run
Shuffle - 100m
High knees - 100m
Butt kicks - 100m
Hamstring walk - 50m
High kicks - 50m
Strength 1 -
5 rounds of 5 KB swings right into 5 KB high pulls.
Strength 2 -
5 rounds of 5/5 DB statue of liberty sit ups right into 5/5 single arm SL presses.
WOD -
10 - 1
Push up
Sit up
Superman
Squat
Memorial Day-Monday
9am class only and it is bring a friend class. $5 cost for everyone with all the money going to the Marcus Hendren "Games" fund.
The 8am Olympic lifting class is $2 and that money also goes to the Marcus fund. Only people looking to move up to CrossFit should come to the O-lifting classes.
The 8am Olympic lifting class is $2 and that money also goes to the Marcus fund. Only people looking to move up to CrossFit should come to the O-lifting classes.
5-24-12
Warm up: with partner
2000 meter row
50 squats
Share both. Get row done before starting squats.
(Good form!!! Learn how to get a full pull in pause for a sec before going in with ore. Keep strokes per minute down. This is for skill not speed.)
Mobility!
WOD 1 - 6:00
100 m run
20 situps
20 tire step ups
WOD 2 -
20-2 even
Push up
KB swing
WOD 3 -
21-15-9
Box dips
Deadlift (bar,kb,db,atlas stone,log)
2000 meter row
50 squats
Share both. Get row done before starting squats.
(Good form!!! Learn how to get a full pull in pause for a sec before going in with ore. Keep strokes per minute down. This is for skill not speed.)
Mobility!
WOD 1 - 6:00
100 m run
20 situps
20 tire step ups
WOD 2 -
20-2 even
Push up
KB swing
WOD 3 -
21-15-9
Box dips
Deadlift (bar,kb,db,atlas stone,log)
5-23-12
Warm up:
Tabata - (:20/:10) 4 rounds at each station
-squats
-sit ups
-bicyles
-mtn climbers
-push ups
*1:00 rest between stations
Skill: 10 min with partner
10 GHD hip ext
20 sit ups
*partner rows while waiting for partner to finish.
Endurance: with partner
4 x 400
*rest while partner runs
Finisher: lots of mobility
Tabata - (:20/:10) 4 rounds at each station
-squats
-sit ups
-bicyles
-mtn climbers
-push ups
*1:00 rest between stations
Skill: 10 min with partner
10 GHD hip ext
20 sit ups
*partner rows while waiting for partner to finish.
Endurance: with partner
4 x 400
*rest while partner runs
Finisher: lots of mobility
5-22-12
Warm up: 2 rounds
Down and back
-jog
-high knees
-spidey lunge
-butt kicks
-samson lunge
-reverse over the gate
-inch worm
WOD 1 - 6:00 AMRAP
10 box step ups or box jumps
10 box dips
20 sit ups
20 superman
WOD 2
4 x 200 m row
*1:00 rest between
WOD 3 - 6:00 AMRAP
5 wallball
10 seated rope climbs or 2 rope climbs
20 russian twist (L+R=1)
Finisher
-Max watt row
-Max plank hold
MOBILITY!!!!!!!
Down and back
-jog
-high knees
-spidey lunge
-butt kicks
-samson lunge
-reverse over the gate
-inch worm
WOD 1 - 6:00 AMRAP
10 box step ups or box jumps
10 box dips
20 sit ups
20 superman
WOD 2
4 x 200 m row
*1:00 rest between
WOD 3 - 6:00 AMRAP
5 wallball
10 seated rope climbs or 2 rope climbs
20 russian twist (L+R=1)
Finisher
-Max watt row
-Max plank hold
MOBILITY!!!!!!!
5-21-12
Warm up: 10 min
10-1-10
Push up
Sit up
Squat
Skill 1
Weighted lunges
10 x 10
*10 sit ups after each set
Skill 2 - 3 rounds
1:00 jump rope
10 GHD hip ext
WOD - 8 min
8 medball squats (holding medball)
8 cal row or 100 m run
8 medball sit ups (hold medball at chest or overhead)
16 medball oh presses
10-1-10
Push up
Sit up
Squat
Skill 1
Weighted lunges
10 x 10
*10 sit ups after each set
Skill 2 - 3 rounds
1:00 jump rope
10 GHD hip ext
WOD - 8 min
8 medball squats (holding medball)
8 cal row or 100 m run
8 medball sit ups (hold medball at chest or overhead)
16 medball oh presses
Buy a jump rope
What a great piece of equipment to have and use often and pretty much anywhere.
CrossFit and Functional Fit (LITE) are not the same thing
FYI: No functional fit people are allowed to attend CrossFit classes. You need to pass both functional fit (LITE) and Olympic lifting before you can attend CrossFit classes. Don't assume you've passed, I need to let you know you've passed.
This especially goes for any LivingSocial/Groupon people. You will not be allowed to enter the CrossFit classes until after your voucher is completed
Living Social
If you got the living social or groupon deal, GREAT! You simply need to come to a class with your voucher, fill out an info sheet (2 minutes) and you'll be ready to go!
The schedule of classes you can attend is listed right on this webpage. You can also attend the specialty classes (they'll cost you $1). The CrossFit classes are not included in the deal.
For those wanting to work up to the regular CrossFit classes all you'll need to do is come to the functional classes and take the Olympic lifting classes. We will keep you in the functional fit classes until your deal is up and when you join as an official member we can then move you up to CrossFit if you're ready.
Communicate with us so we know you are wishing to move up to the CrossFit classes. We will only move people up if they're ready, we're not in the business of overwhelming people.
Hope your month goes amazingly!
Shoot us a line or ask a trainer anything, we want you to feel totally comfortable here.
5-17-12
Warm up: 8:00
Every minute on the minute
8 medball slams
8 push ups
Plank rest of minute
Skill: 10 min
Pull ups (kipping, banded, ring rows)
Tabata: (6 rounds :20/:10)
Sit ups
Squats
WOD 1 - 5:00
10 superman
20 sit ups
10 medball slams
20 step ups
WOD 2 - 5:00
10 KB high pulls
20 mtn climbers
10 side to side jumps
1 shuttle run
Every minute on the minute
8 medball slams
8 push ups
Plank rest of minute
Skill: 10 min
Pull ups (kipping, banded, ring rows)
Tabata: (6 rounds :20/:10)
Sit ups
Squats
WOD 1 - 5:00
10 superman
20 sit ups
10 medball slams
20 step ups
WOD 2 - 5:00
10 KB high pulls
20 mtn climbers
10 side to side jumps
1 shuttle run
5-16-12
Warm up: 8 min
10 spidey lunges
10 toe touch back bends
10 lateral lunges
10 reverse over the gates
25 calf jumps
Mobility:
1:00/1:00 x 2
Calf
Wall pigeon
Bully
Banded hamstring
WOD - 3:00 x 4 with 1:00 rest
3 seated rope climbs or 3 pull ups
6 cal row
9 medball thrusters
20 step ups or box jumps
More mobility!
Pull up practice tomorrow!!
10 spidey lunges
10 toe touch back bends
10 lateral lunges
10 reverse over the gates
25 calf jumps
Mobility:
1:00/1:00 x 2
Calf
Wall pigeon
Bully
Banded hamstring
WOD - 3:00 x 4 with 1:00 rest
3 seated rope climbs or 3 pull ups
6 cal row
9 medball thrusters
20 step ups or box jumps
More mobility!
Pull up practice tomorrow!!
5-15-12
Warm up:
Three rounds
400 M run
10 GHD hip extensions
20 sit up rollovers
10 squatted pass throughs
Test:
2 shuttle runs
2 max watt rows
WOD - 20 min - with partner
400 m run with med ball overhead.
50 wall ball
50 sit ups
50 GHD hip ext
50 cal row
50 KB swings
*only one teammate works at a time. Split with teammate.
Three rounds
400 M run
10 GHD hip extensions
20 sit up rollovers
10 squatted pass throughs
Test:
2 shuttle runs
2 max watt rows
WOD - 20 min - with partner
400 m run with med ball overhead.
50 wall ball
50 sit ups
50 GHD hip ext
50 cal row
50 KB swings
*only one teammate works at a time. Split with teammate.
5-14-12
Warm up:
Down and back
-inch worm
-spidey lunge
-shuffle
-high knees
-butt kicks
-walking toe touch
-walking quad stretch
Mobility:
2:00 each leg
Band hamstring
Skill: 6-8 rounds
5/5 db box step ups.
10 db floor press
WOD - 10:00
20 knee tucks
20 superman
20 kb swings
20 side to side jumps (skaters)
200 m row
Down and back
-inch worm
-spidey lunge
-shuffle
-high knees
-butt kicks
-walking toe touch
-walking quad stretch
Mobility:
2:00 each leg
Band hamstring
Skill: 6-8 rounds
5/5 db box step ups.
10 db floor press
WOD - 10:00
20 knee tucks
20 superman
20 kb swings
20 side to side jumps (skaters)
200 m row
5-10-12
Dont forget, no classes This Friday, Saturday, or Sunday for reguonals!
Warm up: 3 rounds
:30/ :30
-flutter kicks
-push ups
-squats
-KB sumo deadlift high pull
WOD 1 -
3 x 250m row
-rest :30 between rows
WOD 2 - 5:00 AMRAP
5 push ups
5 squats
5 sit ups
WOD 3 -
6 x 100 m run
-rest :30 between each run
WOD - 5:00 AMRAP
5 wall ball
10 GHD hip ext
20 sit ups
Warm up: 3 rounds
:30/ :30
-flutter kicks
-push ups
-squats
-KB sumo deadlift high pull
WOD 1 -
3 x 250m row
-rest :30 between rows
WOD 2 - 5:00 AMRAP
5 push ups
5 squats
5 sit ups
WOD 3 -
6 x 100 m run
-rest :30 between each run
WOD - 5:00 AMRAP
5 wall ball
10 GHD hip ext
20 sit ups
5-9-12
Warm up: 2 rounds of
Jog 50m
High knees 50m
Butt kicks 50m
Shuffle 50m
Inch worm D&B
Spidey lunge D&B
WOD 1
Partner 1000 m sprint row
-after row practice jump rope 3:00
WOD 2 - tabata
4 x :20/:10 (4 rounds at each station. Move to next after all 4 rounds are complete.)
-line shuffles (15')
-KB swings
-medball russian twists
-ring rows
Finisher:
-20 supermen
-max leg raise (6" hold)
Jog 50m
High knees 50m
Butt kicks 50m
Shuffle 50m
Inch worm D&B
Spidey lunge D&B
WOD 1
Partner 1000 m sprint row
-after row practice jump rope 3:00
WOD 2 - tabata
4 x :20/:10 (4 rounds at each station. Move to next after all 4 rounds are complete.)
-line shuffles (15')
-KB swings
-medball russian twists
-ring rows
Finisher:
-20 supermen
-max leg raise (6" hold)
5-8-12
Warm up: 8:00
Every minute on the minute
5 squats with a :02 hold at bottom
Mountain climber for rest of minute
WOD 1 - 7 min AMRAP
Row 250m
10 step ups/ box jumps
10 box dips
WOD 2 - 2 rounds
1:00 wall sit
1:00 sit up
1:00 plank hold
1:00 rest
WOD 3 - 7:00
5 wall ball
10 medball walk over (push up position)
20 russian twist L+R=2
Every minute on the minute
5 squats with a :02 hold at bottom
Mountain climber for rest of minute
WOD 1 - 7 min AMRAP
Row 250m
10 step ups/ box jumps
10 box dips
WOD 2 - 2 rounds
1:00 wall sit
1:00 sit up
1:00 plank hold
1:00 rest
WOD 3 - 7:00
5 wall ball
10 medball walk over (push up position)
20 russian twist L+R=2
5-6-12
Warm up: 3 rounds
10 spidey lunges
10 sit ups
10 samson lunges
10 push ups
1:00/1:00 pigeon
Skill: 5 rounds
10 DB/KB front squat
5 GHD sit ups
5 GHD hip ext
WOD 3:00 x 4 1:00 rest
4 DB/KB front squat
6 push ups
8 sit ups
10 spidey lunges
10 sit ups
10 samson lunges
10 push ups
1:00/1:00 pigeon
Skill: 5 rounds
10 DB/KB front squat
5 GHD sit ups
5 GHD hip ext
WOD 3:00 x 4 1:00 rest
4 DB/KB front squat
6 push ups
8 sit ups
5-3-12
Warm up: 2 rounds
20 PVC pass throughs
100 m jog
100 m karaoke
100 m shuffle
20 toe touches
WOD 1
21-15-9
Wall ball
Ring row
WOD 2
30-20-10
Squat
Sit up
WOD 3
3 rounds
400 m run
20 KB swings
WOD 4
100 lunges ( use weight if your a badass )
Mobility!!
20 PVC pass throughs
100 m jog
100 m karaoke
100 m shuffle
20 toe touches
WOD 1
21-15-9
Wall ball
Ring row
WOD 2
30-20-10
Squat
Sit up
WOD 3
3 rounds
400 m run
20 KB swings
WOD 4
100 lunges ( use weight if your a badass )
Mobility!!
5-2-12
This is our new bank, deposit for a brand new floor and then ring the bell. You've been asking and offering so now is the time. You will see the bucket under the white board by the stairs. I'd like to get the funds all set up by this weekend (as much as possible). The bucket will stay there until the end of the month in case some people forget.
Bring a Friend Weekend
$5 buy in for the flooring for all non CFNA members. All classes (not O-lift) are open to bring a friend.
Bring a Friend Weekend
$5 buy in for the flooring for all non CFNA members. All classes (not O-lift) are open to bring a friend.
Warm up:
20 ground touch and jump
20 lunges
20 cal row
20 sit ups
20 calf jumps
1:00/1:00 wall couch
1:00/1:00 calf stretch
20 high kicks
20 reverse over the gate
Skill: 7 min
work on squat
(mobility if needed to squat correctly)
Skill: 7 min
rowing (pace, and sprint)
(mobility if needed to row correctly)
WOD-
2 x 500 m row
2 x 250 m row
2 x 100 m row
5-1-12
Warm up: 8:00 EMOM
5 squats
5 push ups
Mountain climber rest of minute
Test:
-1 min max air squats
-250 m row
WOD 1 - 5:00 AMRAP
4 seated rope climbs or 1 rope climb
8 med ball presses
16 med ball side to side wall taps
WOD 2 - 5:00
40 bicycles
30 superman
20 sprinters
10 GHD hip ext.
WOD 3 - 5:00
100 m run
10 squats
20 calf jumps
WOD 4 -
21-15-9
DB floor press
DB deadlift
5 squats
5 push ups
Mountain climber rest of minute
Test:
-1 min max air squats
-250 m row
WOD 1 - 5:00 AMRAP
4 seated rope climbs or 1 rope climb
8 med ball presses
16 med ball side to side wall taps
WOD 2 - 5:00
40 bicycles
30 superman
20 sprinters
10 GHD hip ext.
WOD 3 - 5:00
100 m run
10 squats
20 calf jumps
WOD 4 -
21-15-9
DB floor press
DB deadlift
4-30-12
Warm up:
10 spidey lunges
10 side lunges
10 samson lunges
1:00/1:00 calf stretch
1:00/1:00 pigeon pose
1:00 roll IT band
Skill: (alternate both)
Goblet squat
2-4-6-8-10
Hand to hand swings
10-8-6-4-2 (each hand counts as 1)
:30 rest each round
WOD - 12 min AMRAP
4 - kb goblet squats
30- sit ups
4 - hand to hand swings
30 - lunges
100 m run/row
Finisher- 1 max wall sit
4:00 hamstring stretch (box,band, or wall)
10 spidey lunges
10 side lunges
10 samson lunges
1:00/1:00 calf stretch
1:00/1:00 pigeon pose
1:00 roll IT band
Skill: (alternate both)
Goblet squat
2-4-6-8-10
Hand to hand swings
10-8-6-4-2 (each hand counts as 1)
:30 rest each round
WOD - 12 min AMRAP
4 - kb goblet squats
30- sit ups
4 - hand to hand swings
30 - lunges
100 m run/row
Finisher- 1 max wall sit
4:00 hamstring stretch (box,band, or wall)
4-26-12
Warm up: 2 rounds
50 m or down and back
-jog
-butt kicks
-high knees
-shuffle
-karaoke
1:00/1:00 wall couch
1:00/1:00 wall pigeon
1:00/1:00 hamstring (box)
WOD 1 - 5:00
12 KB swings
9 box squats
1 stair run or 100 m run
WOD 2
21-15-9
Push up
Cal row
WOD 3 - 5:00
10 wall ball
20 russian twist
WOD 4
100 flutter kicks
Right into max 6" leg raise
50 m or down and back
-jog
-butt kicks
-high knees
-shuffle
-karaoke
1:00/1:00 wall couch
1:00/1:00 wall pigeon
1:00/1:00 hamstring (box)
WOD 1 - 5:00
12 KB swings
9 box squats
1 stair run or 100 m run
WOD 2
21-15-9
Push up
Cal row
WOD 3 - 5:00
10 wall ball
20 russian twist
WOD 4
100 flutter kicks
Right into max 6" leg raise
4-25-12
Warm up:
Every minute on the minute - 5:00
5 lunges
5 sit ups
Plank rest of minute
Every minute on the minute - 5:00
5 push ups
1 burpee
Wall sit rest of minute
Tabata - 8 rounds!! (:20/:10)
-Row
-Squat
WOD - 4 rounds
2 burpees
100 m sprint
Rest :30
Every minute on the minute - 5:00
5 lunges
5 sit ups
Plank rest of minute
Every minute on the minute - 5:00
5 push ups
1 burpee
Wall sit rest of minute
Tabata - 8 rounds!! (:20/:10)
-Row
-Squat
WOD - 4 rounds
2 burpees
100 m sprint
Rest :30
4-24-12
Warm up:
10 pass throughs
10 squats
10 spidey lunges
10 butterfly sit ups
10 sit up rollovers
Skill:
KB high pull from hang position
5 x 10
:30 max sit ups between sets
1:00 shoulder mobility
(internal rotation, bicep internal)
WOD - 7:00 x 2 with 3:00 rest between rounds
20 sit ups
20 mtn climbers
10 KB high pulls (hang)
10 KB swings
5 push ups
5 cal row or 5 burpees
10 pass throughs
10 squats
10 spidey lunges
10 butterfly sit ups
10 sit up rollovers
Skill:
KB high pull from hang position
5 x 10
:30 max sit ups between sets
1:00 shoulder mobility
(internal rotation, bicep internal)
WOD - 7:00 x 2 with 3:00 rest between rounds
20 sit ups
20 mtn climbers
10 KB high pulls (hang)
10 KB swings
5 push ups
5 cal row or 5 burpees
T-shirts
Friday's WOD is always posted on the CrossFit New Albany website.
The order forms for the new t-shirts (we're making 3 types) are up right now at CFNA!
You have until Monday night 830pm to simply check mark the shirt and size you want.
unisex sizing American Apparel shirts.
If you don't get your check mark down by Monday night 830pm then you don't get a shirt.
You can see what they will look like on the sign up sheet along with the cost of each shirt ($12-$20).
I will be getting all 3 shirts because I will be at regionals rocking them Friday, Saturday and Sunday!
The order forms for the new t-shirts (we're making 3 types) are up right now at CFNA!
You have until Monday night 830pm to simply check mark the shirt and size you want.
unisex sizing American Apparel shirts.
If you don't get your check mark down by Monday night 830pm then you don't get a shirt.
You can see what they will look like on the sign up sheet along with the cost of each shirt ($12-$20).
I will be getting all 3 shirts because I will be at regionals rocking them Friday, Saturday and Sunday!
4-19-12
Warm up: 2 rounds
10 spidey lunges
10 pvc roll overs
1:00/1:00 calf stretch
10 squatted pvc roll overs
10 up dog to down dog
1:00/1:00 wall couch
WOD 1 - 7:00
20 step ups
10 box dips
100 m run/row
WOD 2 - 7:00
15 sit ups
10 squats
5 push ups
WOD 3 - 7:00
Row :30 (sprint)
Rest :30
10 spidey lunges
10 pvc roll overs
1:00/1:00 calf stretch
10 squatted pvc roll overs
10 up dog to down dog
1:00/1:00 wall couch
WOD 1 - 7:00
20 step ups
10 box dips
100 m run/row
WOD 2 - 7:00
15 sit ups
10 squats
5 push ups
WOD 3 - 7:00
Row :30 (sprint)
Rest :30
4-18-12
Warm up: 10 min
5 sit ups
20 toe touch back bends
5 push ups
20 reverse over the gate
5 squats
20 spidey lunges
Skill: 10 min
100 m row
5 - 10 GHD sit ups and hip ext.
Skill: 10 min
Jump rope
Handstand practice (wall walk- wall handstand- free handstand- handstand push up)
Alternate back and forth
*separate skills into two groups
WOD - partner
15 min AMRAP
5 push ups
10 squats
15 sit ups
200 m run
*alternate rounds with partner
5 sit ups
20 toe touch back bends
5 push ups
20 reverse over the gate
5 squats
20 spidey lunges
Skill: 10 min
100 m row
5 - 10 GHD sit ups and hip ext.
Skill: 10 min
Jump rope
Handstand practice (wall walk- wall handstand- free handstand- handstand push up)
Alternate back and forth
*separate skills into two groups
WOD - partner
15 min AMRAP
5 push ups
10 squats
15 sit ups
200 m run
*alternate rounds with partner
4-17-12
Warm up: 8:00
4 squats
1 burpee
4 push ups
Sit ups rest of minute
Test: 2 rounds
250 m row time
WOD 1 - 5:00
12 KB swings
12 sprinters
12 ghd hip ext
WOD 2 - 5:00
5 hanging knee tucks
5 push ups
5 ring rows
WOD 3 -
1000 m row
WOD 4 - 5:00
50 flutter kicks
50 step ups
4 squats
1 burpee
4 push ups
Sit ups rest of minute
Test: 2 rounds
250 m row time
WOD 1 - 5:00
12 KB swings
12 sprinters
12 ghd hip ext
WOD 2 - 5:00
5 hanging knee tucks
5 push ups
5 ring rows
WOD 3 -
1000 m row
WOD 4 - 5:00
50 flutter kicks
50 step ups
4-16-12
Warm up:
Dynamic stretch down and back
2 rounds
-lunge
-toe touch
-quad stretch
-over the gate
-reverse over the gate
-high knees
Skill: Partner
Back squat
5 x 5
Spot and help partner with form
10 spidey lunges between each set
WOD 1 -
21- 15 - 9
Air squat
Push up
WOD 2 - 7 min AMRAP
10 KB swings
20 sit ups
10 GHD hip ext
:20 rest
Dynamic stretch down and back
2 rounds
-lunge
-toe touch
-quad stretch
-over the gate
-reverse over the gate
-high knees
Skill: Partner
Back squat
5 x 5
Spot and help partner with form
10 spidey lunges between each set
WOD 1 -
21- 15 - 9
Air squat
Push up
WOD 2 - 7 min AMRAP
10 KB swings
20 sit ups
10 GHD hip ext
:20 rest
Catching up with the times
We have changed over our
payment system so you'll need to go to the pricing page and do your
membership again. Once that is done I will cancel your current and
refund any overlapping membership fees you may have. For some people
you may save money, others you may stay the same and yet others may pay
more.... just depends on what rate you've been at and how many people
you have in the family at CFNA.
If you have a
parent that works out at CFNA and a child you would sign up as a 2
person CrossFit membership. If there are 3 people then the same or if
there is a Functional Fitness (Lite) person and a kid or 2 you then do 2
or 3 on the Functional Fitness side.
Just and FYI: The Functional Fitness (Lite) program will eventually end up being the same cost as the CrossFit program. All current members and new members through the summer will be locked in at our current price.
4-13-12
Community Friday!
Welcome to our very first Community Friday! What does it mean to you.... it means you can come to any of our classes from the 5am class all the way up through our last Friday class starting at 630pm. It doesn't matter if you are a CrossFitter, Functional Fitter (Lite), or CrossFit KidFitter.
We welcome new people to come and try us out but if you try coming every Friday not only will we start charging you but we will also make you do 7 minutes of burpee bar touches followed by "Murph".
If that doesn't make sense then read it again and keep repeating until it makes sense.
Friday
Warm up w/ partner: 12 minute AMRAP
-20 Plank hand shakes (in a push up position shake hands with partner R/L-face head to head)
-20 Air squats (hold hands-arms should make an "X") w/ dynamax ball on arms on the "diamond" formed by both sets of arms.
-20 KB swings (stand next to each other so KB is between the two of you and each person holds onto the kb with one hand)-eye level swing only
-20 Sit ups (feet to feet with a double high five on the sit up)
-MOBILITY- 2:00 wall pigeon
SKILL: Rope climb-10 minutes (mix in seal stretch)
*partner up in terms of one person knows how to climb and the other person does not know how to climb the rope. Yes teach the person who doesn't know how to climb the rope.
For people not capable of holding onto the rope to cinch, they need to work on lying rope climbs
-MOBILITY- 1:00 KB bondage and 1:00 skin the catch stretch
WOD: Teams of 3 (3 minute cycles with :30 rest/transition)
1) BUY IN: 30 BURPEES (choose 1 athlete) then:
As many push ups as possible (c2g)-all athletes
2) BUY IN: 30 SIT UPS (choose 1 athlete) then:
As many air squats as possible-all athletes
3) BUY IN: 30 TOES TO BAR (choose 1 athlete) then:
As many tallbee's as possible-all athletes (tallbee does not have the hand walk portion of a wall walk)
4) BUY IN: 30 calorie row (choose 1 athlete)
As many burpees as possible-all athletes
Welcome to our very first Community Friday! What does it mean to you.... it means you can come to any of our classes from the 5am class all the way up through our last Friday class starting at 630pm. It doesn't matter if you are a CrossFitter, Functional Fitter (Lite), or CrossFit KidFitter.
We welcome new people to come and try us out but if you try coming every Friday not only will we start charging you but we will also make you do 7 minutes of burpee bar touches followed by "Murph".
If that doesn't make sense then read it again and keep repeating until it makes sense.
Friday
Warm up w/ partner: 12 minute AMRAP
-20 Plank hand shakes (in a push up position shake hands with partner R/L-face head to head)
-20 Air squats (hold hands-arms should make an "X") w/ dynamax ball on arms on the "diamond" formed by both sets of arms.
-20 KB swings (stand next to each other so KB is between the two of you and each person holds onto the kb with one hand)-eye level swing only
-20 Sit ups (feet to feet with a double high five on the sit up)
-MOBILITY- 2:00 wall pigeon
SKILL: Rope climb-10 minutes (mix in seal stretch)
*partner up in terms of one person knows how to climb and the other person does not know how to climb the rope. Yes teach the person who doesn't know how to climb the rope.
For people not capable of holding onto the rope to cinch, they need to work on lying rope climbs
-MOBILITY- 1:00 KB bondage and 1:00 skin the catch stretch
WOD: Teams of 3 (3 minute cycles with :30 rest/transition)
1) BUY IN: 30 BURPEES (choose 1 athlete) then:
As many push ups as possible (c2g)-all athletes
2) BUY IN: 30 SIT UPS (choose 1 athlete) then:
As many air squats as possible-all athletes
3) BUY IN: 30 TOES TO BAR (choose 1 athlete) then:
As many tallbee's as possible-all athletes (tallbee does not have the hand walk portion of a wall walk)
4) BUY IN: 30 calorie row (choose 1 athlete)
As many burpees as possible-all athletes
4-12-12
Warm up: 2 rounds
2 burpees
4 seated rope climbs
6 GHD hip ext
8 squats
10 sit ups or 10 GHD sit ups
WOD 1 - 5:00 AMRAP
10 KB swings
5 KB DL
20 step ups
WOD 2
15-12-9
Push up
Ring row
WOD 3 - 5:00 AMRAP
5 wall ball
10 squats onto ball
15 russian twists
WOD 4
Row 1000 m
2 burpees
4 seated rope climbs
6 GHD hip ext
8 squats
10 sit ups or 10 GHD sit ups
WOD 1 - 5:00 AMRAP
10 KB swings
5 KB DL
20 step ups
WOD 2
15-12-9
Push up
Ring row
WOD 3 - 5:00 AMRAP
5 wall ball
10 squats onto ball
15 russian twists
WOD 4
Row 1000 m
4-11-12
Warm up: 15 min (alternating rounds with partner)
200 m row
20 mtn climbers
5 burpees
Tabata: 4 rounds x 2 with 2 minute rest(:20/:10 with :30 transition)
Squat
Side to side jump
Sit up
Shuffle line to line
Finisher:
max wall sit
max plank
max bar hang
Mobility: glutes
200 m row
20 mtn climbers
5 burpees
Tabata: 4 rounds x 2 with 2 minute rest(:20/:10 with :30 transition)
Squat
Side to side jump
Sit up
Shuffle line to line
Finisher:
max wall sit
max plank
max bar hang
Mobility: glutes
4-10-12
Warm up: 8 min - every minute on the minute
3 push ups
6 superman
9 sit ups
Burpees rest of minute
Skill: partner
Hand to hand KB swings
5 x 12 (12 total 6/6)
Lunge while partner swings
WOD 1 - 6 min AMRAP
10 hand to hand KB swings
5 burpees
10 kb goblet squats
:30 rest
Rest 3 min
WOD 2 - 6 min AMRAP
100 m run/row
20 step ups 10/10
10 sit ups
5 seated rope climbs or 1 rope climb
3 push ups
6 superman
9 sit ups
Burpees rest of minute
Skill: partner
Hand to hand KB swings
5 x 12 (12 total 6/6)
Lunge while partner swings
WOD 1 - 6 min AMRAP
10 hand to hand KB swings
5 burpees
10 kb goblet squats
:30 rest
Rest 3 min
WOD 2 - 6 min AMRAP
100 m run/row
20 step ups 10/10
10 sit ups
5 seated rope climbs or 1 rope climb
4-9-12
Warm up: 2 rounds
200 m run
10 squats
10 spidey lunges
1:00/1:00 couch stretch
20 sit ups
Skill: 10-15 min
5 tire flips (mod sumo KB or DB deadlift)
1:00 wall groin (wall porn)
WOD - 12 min AMRAP
15 sit ups
10 squats
5 push ups
2 tire flips
Rest :30
200 m run
10 squats
10 spidey lunges
1:00/1:00 couch stretch
20 sit ups
Skill: 10-15 min
5 tire flips (mod sumo KB or DB deadlift)
1:00 wall groin (wall porn)
WOD - 12 min AMRAP
15 sit ups
10 squats
5 push ups
2 tire flips
Rest :30
Very important to read: Lots of cool new stuff :)
Olympic lifting and Mobility classes for $1
Our
Olympic lifting and Mobility classes will now be looked at as
"specialty" classes and will cost $1. I know a crazy $1 cash that will
go directly to the trainer. The $1 cost is mandatory so don't forget it
and please bring cash (no change please).
These classes are being added and we expect
that everyone will attend them. It is insane for someone with horrible
mobility to continue that uphill battle on a daily basis and never
attend a mobility class.
As
a trainer it is extremely frustrating to coach a class and have people
who struggle at Olympic lifting and mobility and don't do anything to
make that better. When a trainer specifically comes up to you and says,
"you need to go to the Olympic lifting classes and/or mobility classes"
it literally means you have to go to those or we can no longer allow
you to safely workout here. These classes should become a consistent
part of your workout/health routine.
You can go to 3 or 4 of those classes a week and still pay less and get more than probably all gyms around the world.
We are offering some amazing classes so take advantage of them.
Also remember that you can come to any of our Functionally Fit classes as well!
This starts as of April 9th (post Easter)
Olympic lifting:
Tuesday/Thursday 330pm ($1)
Saturday 8am and 4pm ($1)
Sunday 4pm ($1)
*if classes are filling we will add more
Mobility:
Wednesday 630pm
Saturday 4pm
*if classes are filling we will add more
How our new people will enter the program (soon)
Coming up soon, all people entering the program will enter our functional fitness classes. If they wish to also attend our CrossFit classes they will also attend our Olympic lifting classes and mobility classes. This will replace our "elements" program.
People will not be allowed to enter into the CrossFit classes until they have "passed" the functional fitness classes as well as the mobility and Olympic lifting sessions. For some people this will take a year and for others it will take a week but nobody will be pushed through until they're ready.
We also plan on adding a few gymnastic classes at some point (need to figure how it will fit into the schedule).
This will give all new people a great workout but also a less stressful environment in which to prepare themselves for the regular CrossFit classes (if they want to attend those).
We feel it is so important not only for the CrossFit classes to run smoothly but also our people to stay healthy. A huge part of that is making sure our people have amazing form on all movements and have a health enhancing level of mobility.
This may or may not change anything for YOU, if it does, it does and anything and everything we do is only to make YOU better.
Changing payment systems over
We are changing our payment system over which means I will be asking you to basically re-sign
up through a different system (very soon). I will take care of any
refunds based on overlapping membership from paypal to the new system.For some people this may mean it is more expensive and for others they may end up saving money (depends on what programs you are currently in as well as how many family members).
If you have any questions just ask although I will simply tell you what is listed on the site. If the price is more expensive than what you currently pay then just think of your last "x" amount of months as a discounted price you received and now you're membership is the normal price. In order to run the place and continue offering awesome classes throughout the day this is what we need to do and if it bothers you that much I say go find a place that offers a program as awesome for less or even the same price. What you'll find is that nobody comes close in terms of price, quality workouts, class offerings and community.
Friday Community Day
Functional
Friday will be a day of body positioning (gymnastics), mobility and a
functional fitness WOD. It will be a great day to get all our classes
together (CrossFit, Functionally Fit and CrossFit Kids as well as any
new people wanting to try the program).
4-6-12
Warm up: 5 min
5 squats
5 push ups
1 burpee
Mobility: glutes/shoulders
WOD 1
25 squats
50 sit ups
WOD 2 - 5 min AMRAP
50 m run
50 m high knees
5 burpees
WOD 3
21-15-9
KB swing
Cal row
WOD 4 - 5 min AMRAP
3 seated rope climb or 1 rope climb
10 GHD hip ext.
5 squats
5 push ups
1 burpee
Mobility: glutes/shoulders
WOD 1
25 squats
50 sit ups
WOD 2 - 5 min AMRAP
50 m run
50 m high knees
5 burpees
WOD 3
21-15-9
KB swing
Cal row
WOD 4 - 5 min AMRAP
3 seated rope climb or 1 rope climb
10 GHD hip ext.
4-5-12
Warm up: 2 rounds
10 spidey lunges
8 sit ups
6 superman
4 push ups
2 burpees
5 GHD hip ext
Skill: 10 rounds
4 dips (box,straight bar,rings)
Max hang from bar
8 sit ups
WOD - 5:00 x 2 with 2:00 rest
100 m run/row
4 squat jumps
4 burpees
4 rope pull ups (jumping)
10 spidey lunges
8 sit ups
6 superman
4 push ups
2 burpees
5 GHD hip ext
Skill: 10 rounds
4 dips (box,straight bar,rings)
Max hang from bar
8 sit ups
WOD - 5:00 x 2 with 2:00 rest
100 m run/row
4 squat jumps
4 burpees
4 rope pull ups (jumping)
4-4-12
Warm up: groups of three
200 m run/row
KB swing
Rest/stretch
Skill:
Box JUMP!
WOD 1
2000 m row
WOD 2
Tabata: 6 round
-Box jump
-Shuffle
-KB swing
200 m run/row
KB swing
Rest/stretch
Skill:
Box JUMP!
WOD 1
2000 m row
WOD 2
Tabata: 6 round
-Box jump
-Shuffle
-KB swing
4-3-12
Warm up: 8 min
8 lunges
8 supermen
Flutter kicks ROM
4 min mobility
-hips
Skill:
Turkish get ups
5 x 4/4
10 GHD hip ext after each set.
WOD 1 - 6:00
5 push ups
3/3 turkish get ups
WOD 2 - 6 min
4 wall ball
8 russian twists
16 lunges
8 lunges
8 supermen
Flutter kicks ROM
4 min mobility
-hips
Skill:
Turkish get ups
5 x 4/4
10 GHD hip ext after each set.
WOD 1 - 6:00
5 push ups
3/3 turkish get ups
WOD 2 - 6 min
4 wall ball
8 russian twists
16 lunges
4-2-12
Warm up: 15 min
20 mountain climbers
1:00/1:00 calf stretch
Spidey lunge D
Over the gate B
3 inch worms
1:00/1:00 wall couch
Skill:
Dumbell thruster
8-10 x 5
*Alternating sets with partner
WOD: 15 min
*alternate rounds with partner
5 thrusters
5 burpees
100 m run
20 mountain climbers
1:00/1:00 calf stretch
Spidey lunge D
Over the gate B
3 inch worms
1:00/1:00 wall couch
Skill:
Dumbell thruster
8-10 x 5
*Alternating sets with partner
WOD: 15 min
*alternate rounds with partner
5 thrusters
5 burpees
100 m run
3-30-12
Warm up: 8 min
5 superman
5 squats
10 mountain climbers
10 lunges
20 toe touch back bends
20 calf jumps
WOD 1- 5 min AMRAP
50 m run
50 m lunge
WOD 2 - 5 min AMRAP
20 KB sumo DL
20 superman
WOD 3 - 5 min AMRAP
100 m row
10 DB press
WOD 4 - 5 min AMRAP
5 squat jumps
20 step ups
5 superman
5 squats
10 mountain climbers
10 lunges
20 toe touch back bends
20 calf jumps
WOD 1- 5 min AMRAP
50 m run
50 m lunge
WOD 2 - 5 min AMRAP
20 KB sumo DL
20 superman
WOD 3 - 5 min AMRAP
100 m row
10 DB press
WOD 4 - 5 min AMRAP
5 squat jumps
20 step ups
3-29-12
Warm up: 15 min
5 burpees
10 lunges
15 sit ups
100 m run/row
2:00 mobility
Skill: 6 rounds with partner
5 Box dip
5/5 sprinters
WOD 1 - 3:00 x 2 with 1:00 rest
5 box dips
10 step ups
100 m run/row
WOD 2 - 3:00 x 2 with 1:00 rest
10 sprinters
10 wall ball
5 burpees
10 lunges
15 sit ups
100 m run/row
2:00 mobility
Skill: 6 rounds with partner
5 Box dip
5/5 sprinters
WOD 1 - 3:00 x 2 with 1:00 rest
5 box dips
10 step ups
100 m run/row
WOD 2 - 3:00 x 2 with 1:00 rest
10 sprinters
10 wall ball
3-28-12
Warm up: 2 rounds of
Jog D&B
High knees D&B
Butt kicks D&B
Shuffle D&B
Karaoke D&B
Lunge D&B
Spidey lunge D&B
WOD 1
Partner 1000 m sprint row
WOD 2 - tabata
2 rounds of:
4 x :20/:10 (4 rounds at each station. Move to next after all 4 rounds are complete.)
-line shuffles
-row
-medball russian twists
-ring rows
Finisher:
-20 supermen
-max leg raise (6" hold)
Jog D&B
High knees D&B
Butt kicks D&B
Shuffle D&B
Karaoke D&B
Lunge D&B
Spidey lunge D&B
WOD 1
Partner 1000 m sprint row
WOD 2 - tabata
2 rounds of:
4 x :20/:10 (4 rounds at each station. Move to next after all 4 rounds are complete.)
-line shuffles
-row
-medball russian twists
-ring rows
Finisher:
-20 supermen
-max leg raise (6" hold)
3-27-12
Warm up: EMOM for 8:00
2 push ups
4 squats
Plank for rest of minute
Skill 1: 3:00
Squat form
Skill 2: 3:00
Pushup form
Sets of 5 rest as much as needed
Circuit - 1:00 on :30 off
2 rounds with 1:00 rest between rounds
-row
-box step-up (20"/12")
-push up
-seated rope climbs
*align stations with ropes
Finisher: 100 flutterkicks and max high plank
2 push ups
4 squats
Plank for rest of minute
Skill 1: 3:00
Squat form
Skill 2: 3:00
Pushup form
Sets of 5 rest as much as needed
Circuit - 1:00 on :30 off
2 rounds with 1:00 rest between rounds
-row
-box step-up (20"/12")
-push up
-seated rope climbs
*align stations with ropes
Finisher: 100 flutterkicks and max high plank
3-26-12
Warm up: 8 min
Spidey lunge down
Over the gate back
Lunge down
Reverse over the gate back
5 squats
10 sit ups
Skill: with partner
Deadlift:
Begin with partner using pvc pipe.
2 x 5
Bar:
5 x 5 adding weight each set
*all sets are alternating with partner.
WOD 1 - 6 min amrap
3 deadlifts
6 burpees
9 sit ups
WOD 2 - 6 min amrap
5 push ups
10 kb swings
100 m run/row
:20 rest
Spidey lunge down
Over the gate back
Lunge down
Reverse over the gate back
5 squats
10 sit ups
Skill: with partner
Deadlift:
Begin with partner using pvc pipe.
2 x 5
Bar:
5 x 5 adding weight each set
*all sets are alternating with partner.
WOD 1 - 6 min amrap
3 deadlifts
6 burpees
9 sit ups
WOD 2 - 6 min amrap
5 push ups
10 kb swings
100 m run/row
:20 rest
3-23-12
Warm up: 2 rounds
100 m run
1:00/1:00 calf stretch
1:00/1:00 wall pigeon
:30/:30 couch
1:00/1:00 band hamstring
Cicuit - FGB style - 1:00 on 1:00 rest
3 rounds
-row
-step up
-push-up
-kettle bell swing
Finisher- max wall sit
100 m run
1:00/1:00 calf stretch
1:00/1:00 wall pigeon
:30/:30 couch
1:00/1:00 band hamstring
Cicuit - FGB style - 1:00 on 1:00 rest
3 rounds
-row
-step up
-push-up
-kettle bell swing
Finisher- max wall sit
3-22-12
Warm up: 8 min
10 lunges
10 toe touches
10 rope pullups (jumping)
10 broad jumps
Skill: 10 min (take turns with partner or partners working on form)
Rowing
Tabata: 6 rounds each :20 on :10 off
Rowing
Mountain climbers
SL press (bar,DB,KB)
WOD 6 min
1 burpee
2 push ups
3 squats
100 m run/walk
MOBILITY!!!!!!!!
10 lunges
10 toe touches
10 rope pullups (jumping)
10 broad jumps
Skill: 10 min (take turns with partner or partners working on form)
Rowing
Tabata: 6 rounds each :20 on :10 off
Rowing
Mountain climbers
SL press (bar,DB,KB)
WOD 6 min
1 burpee
2 push ups
3 squats
100 m run/walk
MOBILITY!!!!!!!!
3-21-12
How sore are those legs!! Keep coming in, that will go away. The best way to manage soreness is to keep moving, keep working out, stretching, and lots of water.
Warm up: 2 rounds
Jog back after each 50m
-high knees
-butt kicks
-shuffle
-karaoke
-high kick
Skill: 6 rounds alternating with partner (partner help coach)
1 Seated rope climbs
5 KB high pull
WOD 1 - 5 min
1 seated rope climb
150 m row
WOD 2 - 5 min
5 kb high pulls
5 kb swings
5 push ups
Finisher- max plank hold
Warm up: 2 rounds
Jog back after each 50m
-high knees
-butt kicks
-shuffle
-karaoke
-high kick
Skill: 6 rounds alternating with partner (partner help coach)
1 Seated rope climbs
5 KB high pull
WOD 1 - 5 min
1 seated rope climb
150 m row
WOD 2 - 5 min
5 kb high pulls
5 kb swings
5 push ups
Finisher- max plank hold
3-20-12
Warm up: EMOM for 10 min
1 burpree
2 push ups
4 toe touches
ROM sit ups
Skill:
5 rounds: resting 1:00 after each round
5 wallball
10 Russian twist (L+R=1)
WOD- 10 min AMRAP
3 wallball
6 russian twist (L+R=1)
9 ball slams
Finisher: 400 m run or row
1 burpree
2 push ups
4 toe touches
ROM sit ups
Skill:
5 rounds: resting 1:00 after each round
5 wallball
10 Russian twist (L+R=1)
WOD- 10 min AMRAP
3 wallball
6 russian twist (L+R=1)
9 ball slams
Finisher: 400 m run or row
3-19-12
Warm up:
1:00 row
1:00 plank
1:00 squat
1:00 sit up
2:00 mobility
Skill: alternate sets
SL press - DB
5 x 8
DB row
5 x 8
WOD 1 - 5:00
9 cal row
6 KB swing
3 push ups
Rest 3:00
WOD 2 - 5:00
5 squats (on box or medball)
10 SL press
15 sit up
1:00 row
1:00 plank
1:00 squat
1:00 sit up
2:00 mobility
Skill: alternate sets
SL press - DB
5 x 8
DB row
5 x 8
WOD 1 - 5:00
9 cal row
6 KB swing
3 push ups
Rest 3:00
WOD 2 - 5:00
5 squats (on box or medball)
10 SL press
15 sit up
3-16-12
Warm up: 8 min - increase by one rep each round beginning at 1.
Sit up
Box step up
Push up
Squat
Toe touch
Skill: 5 rounds
5 Box dip
5 KB deadlift
Circuit 1 (:45/:30)
-sit up
-plank
-mtn climber
-row
-side 2 side jump
-supermen
Circuit 2 (:45/:30) x 2
-ball slams
-russian twists
-box dips
Sit up
Box step up
Push up
Squat
Toe touch
Skill: 5 rounds
5 Box dip
5 KB deadlift
Circuit 1 (:45/:30)
-sit up
-plank
-mtn climber
-row
-side 2 side jump
-supermen
Circuit 2 (:45/:30) x 2
-ball slams
-russian twists
-box dips
3-15-12
Warm up: 10 min AMRAP
50 m walk/run/row
50 m walking toe touch
50 m shuffle
50 m walking quad stretch
1:00 mobility
Skill: 4 rounds
6 KB swing ( eye level )
5 ring rows ( modify as needed for full range of motion )
WOD 1 - 5 min
5 kb swings
100 m row
WOD 2 - 5 min
5 ring rows
10 step ups
15 medball over head presses
50 m walk/run/row
50 m walking toe touch
50 m shuffle
50 m walking quad stretch
1:00 mobility
Skill: 4 rounds
6 KB swing ( eye level )
5 ring rows ( modify as needed for full range of motion )
WOD 1 - 5 min
5 kb swings
100 m row
WOD 2 - 5 min
5 ring rows
10 step ups
15 medball over head presses
3-14-12
Warm up: 12 min
25 sit ups
20 lunges
15 squats
10 push ups
2:00 mobility
Skill: with a partner
5:00 row working on form alternating with partner.
2 rounds:
100m row
Rest while partner rows
250 m row
Rest while partner rows
WOD - 12 min partner amrap
200 m row
10 sit ups
5 burpees
1 stair climb
*alternate rounds with partner. Rest while partner does complete round.
25 sit ups
20 lunges
15 squats
10 push ups
2:00 mobility
Skill: with a partner
5:00 row working on form alternating with partner.
2 rounds:
100m row
Rest while partner rows
250 m row
Rest while partner rows
WOD - 12 min partner amrap
200 m row
10 sit ups
5 burpees
1 stair climb
*alternate rounds with partner. Rest while partner does complete round.
3-13-12
Warm up: 2 rounds
Down and Back
-jog
-high knees
-butt kicks
-shuffle
-high kicks
*do 5 squats,sit ups,or push ups adter each down and back
Tabata- 6 rounds of :20 on :10 off
-sit up
-step up
-row
WOD - 7 min amrap
7 medball slams
7 cal row
7 sit ups
7 push ups
:15 rest
Down and Back
-jog
-high knees
-butt kicks
-shuffle
-high kicks
*do 5 squats,sit ups,or push ups adter each down and back
Tabata- 6 rounds of :20 on :10 off
-sit up
-step up
-row
WOD - 7 min amrap
7 medball slams
7 cal row
7 sit ups
7 push ups
:15 rest
3-11-12
Warm up: 8 min
100 m walk/run/row
10 box step ups
10 sit ups
10 lunges
1:00 mobility
Skill: 8 min
10 perfect squats
:30 plank
:30 rest
Wod 1- 5 min amrap
10 sit ups
10 squats
10 mtn climber (L+R=1)
Wod 2 - 5 min amrap
100 m row/run/walk
10 lunges
:15 second rest
100 m walk/run/row
10 box step ups
10 sit ups
10 lunges
1:00 mobility
Skill: 8 min
10 perfect squats
:30 plank
:30 rest
Wod 1- 5 min amrap
10 sit ups
10 squats
10 mtn climber (L+R=1)
Wod 2 - 5 min amrap
100 m row/run/walk
10 lunges
:15 second rest
3-9-12
You'll get to workout with outstanding trainers and amazing people that make all of this so worth it day in and day out.
You'll get to workout next to Mom's, Grandfathers, college athletes, high school kids and every other type of person you can imagine. There is no such thing as I'm not in good enough shape or I'm beyond this because we can modify anything and everything to make it perfect for you. You wont hold anyone up nor blow anyone away.
Thank you for picking CrossFit New Albany, we don't take you for granted, we love that you grace us with your presence each and every single day!
On a side note; we're about to get the paperwork started so we can build our new place just down the road! This means locker rooms, showers and everything we already have just bigger and better. Don't worry we wont be going spa or globo gym on you! We will still have that warehouse feel but it will be a pretty warehouse :)
Fun Friday!!
Don't worry, if you're new we'll teach you all of it!
Warm up: 10 min (groups of three)
250 m row
Bar hang (not drinking, literally hanging from a bar)
Plank
Test (amount of reps and record somewhere)
1:00
Row (meters)
Sit up
Squat
Push up
WOD (workout of the day)
6:00 ladder (1st round=1 rep ea. 2nd round=2 reps)
Wall ball
Ball slam
Russian twist
We're a family here so get on in!
3-8-12
Warm up:
Dynamic down and back stretches
Skill:
Max ring dip hold
Ring dip
Ring row
5 x 5
Max ring row hold
WOD 4 x 4:00 AMRAP (1:00 rest between rounds)
2 burpees
4 dips
6 rows
8 squats
10 sit ups
Dynamic down and back stretches
Skill:
Max ring dip hold
Ring dip
Ring row
5 x 5
Max ring row hold
WOD 4 x 4:00 AMRAP (1:00 rest between rounds)
2 burpees
4 dips
6 rows
8 squats
10 sit ups
3-7-12
Warm up: 12 min
250 m row
4 stair runs
10 superman
Lunge d & b
Tabata!
Line shuffles
Squats
Step ups
WOD
2 x 5:00 row
Mobility!!
250 m row
4 stair runs
10 superman
Lunge d & b
Tabata!
Line shuffles
Squats
Step ups
WOD
2 x 5:00 row
Mobility!!
3-6-12
Warm up: 2 rounds
2:00 row
1:00 squats
2:00 row
1:00 bicycles
Skill:
Push up: perfect form. Use elevation for assistance.
8 x 8
* Alternate with 10 medball passing sit ups. Keep ball at chest on sit up then hand or pass to partner.
WOD
2 x 8 min AMRAP w/ 2:00 rest
20 sit ups
15 squats
10 sumo kb deadlifts
5 push ups
100 m row
2:00 row
1:00 squats
2:00 row
1:00 bicycles
Skill:
Push up: perfect form. Use elevation for assistance.
8 x 8
* Alternate with 10 medball passing sit ups. Keep ball at chest on sit up then hand or pass to partner.
WOD
2 x 8 min AMRAP w/ 2:00 rest
20 sit ups
15 squats
10 sumo kb deadlifts
5 push ups
100 m row
3-5-12
Warm up:
Partner 2k row
*hold plate overhead while partner rows
Skill:
Sumo deadlift high pull into box step up with each leg, holding kb at top of high pull.
5 x 5. Resting :45 between sets
WOD:
12 min AMRAP
9 kb deadlift
7 kb swing
5 kb high pull
3 kb goblet squats
1 PERFECT PUSH UP!
*rest :30
Partner 2k row
*hold plate overhead while partner rows
Skill:
Sumo deadlift high pull into box step up with each leg, holding kb at top of high pull.
5 x 5. Resting :45 between sets
WOD:
12 min AMRAP
9 kb deadlift
7 kb swing
5 kb high pull
3 kb goblet squats
1 PERFECT PUSH UP!
*rest :30
3-2-12
Happy Friday! If you can go check out crossfit at the Arnold. You will get a chance to see some of the best in the world and some of our very own CFNA competitors.
Warm up: 2 rounds
1:00 row
1:00 bridge
1:00 superman
1:00 plank
1:00 sit up
1:00 mobility
Circuit 1: (:30/:30) 3 rounds
Medball slams
Medball half moons
Wallball for max height
Circuit 2: station to station (:45/:30)
Mtn climber
Sprinters
Russian twists
Box step up
Box dip
SL press (bar or dumbell)
Warm up: 2 rounds
1:00 row
1:00 bridge
1:00 superman
1:00 plank
1:00 sit up
1:00 mobility
Circuit 1: (:30/:30) 3 rounds
Medball slams
Medball half moons
Wallball for max height
Circuit 2: station to station (:45/:30)
Mtn climber
Sprinters
Russian twists
Box step up
Box dip
SL press (bar or dumbell)
3-1-12
Warm up: EMOM for 10 min
10 squats
Sit ups for remainder of minute
Skill: 10 min
10 high planks with arm and opposite leg extension.
5 wall ball
CIRCUIT (:45/45)
2 consecutive rounds each
-superman
-squats
-sit ups
-lunges
-push ups
Finisher:
Max plank
Max wall sit
Max leg raise hold
10 squats
Sit ups for remainder of minute
Skill: 10 min
10 high planks with arm and opposite leg extension.
5 wall ball
CIRCUIT (:45/45)
2 consecutive rounds each
-superman
-squats
-sit ups
-lunges
-push ups
Finisher:
Max plank
Max wall sit
Max leg raise hold
2-29-12
Leap day!
Warm up: 10 min
1 stair run
D&B shuffle
D&B high knees
D&B butt kicks
1 BIG leap
Tabata: 6 rounds
Row
Stair run
WOD
20 min AMRAP (partner)
2 stair runs
200 m row
20 box step ups
10 burpees
1 BIG leap
*partner waits for other to finish round.
Warm up: 10 min
1 stair run
D&B shuffle
D&B high knees
D&B butt kicks
1 BIG leap
Tabata: 6 rounds
Row
Stair run
WOD
20 min AMRAP (partner)
2 stair runs
200 m row
20 box step ups
10 burpees
1 BIG leap
*partner waits for other to finish round.
2-28-12
Warm up: 2 rounds
Dynamic stretching
Down and back
-Jog
-shuffle
-high knee
-butt kick
-karaoke
-high kicks
-walking toe touch
-walking quad stretch
5 min of mobility
Skill- 10 rounds
Seated rope climb
:45 plank
WOD 8 min AMRAP
10 statue of liberty sit ups (5/5)
10 squats with sol weight
10 step ups with sol weight
10 bridge ups with weight on hips (crab walk position).
Dynamic stretching
Down and back
-Jog
-shuffle
-high knee
-butt kick
-karaoke
-high kicks
-walking toe touch
-walking quad stretch
5 min of mobility
Skill- 10 rounds
Seated rope climb
:45 plank
WOD 8 min AMRAP
10 statue of liberty sit ups (5/5)
10 squats with sol weight
10 step ups with sol weight
10 bridge ups with weight on hips (crab walk position).
2-27-12
Warm up: 10 min
10 lunges
8 sit ups
6 squats
4 push ups
2 burpees
1:00 mobility
Skill:
Deadlift
6 x 5
Sit up
6 x 10
(alternate)
AMRAP: 10 min
100 m row
10 squats
100 m row
10 push ups
100 m row
20 sit ups
100 m row
20 lunges
10 lunges
8 sit ups
6 squats
4 push ups
2 burpees
1:00 mobility
Skill:
Deadlift
6 x 5
Sit up
6 x 10
(alternate)
AMRAP: 10 min
100 m row
10 squats
100 m row
10 push ups
100 m row
20 sit ups
100 m row
20 lunges
2-24-12
Warm up:
Death by:
Mtn climber (LR=1)
Sit up
Skill: 6 min
Jump rope
Kick ups -->Wall handstand -->Free handstand
Partner: 10 reps each x 2 rounds
Med ball chest pass
Med ball overhead pass
Med ball side pass L
Med ball side pass R
Med ball backwards pass
Med ball underhand pass
*after each set of 10 alternate between 5 squats and 5 sit ups
Finisher: 100 russian twists with partner. i.e. 50/50.
Death by:
Mtn climber (LR=1)
Sit up
Skill: 6 min
Jump rope
Kick ups -->Wall handstand -->Free handstand
Partner: 10 reps each x 2 rounds
Med ball chest pass
Med ball overhead pass
Med ball side pass L
Med ball side pass R
Med ball backwards pass
Med ball underhand pass
*after each set of 10 alternate between 5 squats and 5 sit ups
Finisher: 100 russian twists with partner. i.e. 50/50.
2-23-12
Quick and INTENSE!!!
Warm up: 8 min
4 burpees
4 push ups
4 box dips
4 squats
Skill: 4 min
Rope jumping pull ups
5 reps 20 sec rest
4 x 4 min AMRAPS
#1
Max dip hold
10 air squats
#2
Max leg raise hold
10 kb swings
#3
10 box step ups (5/5)
10 push ups
#4
10 Lunges (5/5)
5 box dips
Warm up: 8 min
4 burpees
4 push ups
4 box dips
4 squats
Skill: 4 min
Rope jumping pull ups
5 reps 20 sec rest
4 x 4 min AMRAPS
#1
Max dip hold
10 air squats
#2
Max leg raise hold
10 kb swings
#3
10 box step ups (5/5)
10 push ups
#4
10 Lunges (5/5)
5 box dips
2-22-12
Warm up: 10 min EMOM
3 squats
3 push ups
Rest of min sit ups
WOD 1 (partner)
5 k row!!!!
While partner is rowing do mobility
WOD 2
4 min AMRAP
6 sit ups
4 push ups
2 burpees
3 squats
3 push ups
Rest of min sit ups
WOD 1 (partner)
5 k row!!!!
While partner is rowing do mobility
WOD 2
4 min AMRAP
6 sit ups
4 push ups
2 burpees
2-20-12
LFGB!
WOD ( partner )
3 rounds
1 min each station with 1 min rest
-wall ball
-kb high pull
-box step up
-medball oh press
-row
WOD ( partner )
3 rounds
1 min each station with 1 min rest
-wall ball
-kb high pull
-box step up
-medball oh press
-row
2-17-12
Warm up: 8 min
1:00 jump rope
1:00 stairs
1:00 row
5 burpees
Skill: 8 min
Line to line and back gymnastic movement
-handstand walk
-front roll
-pencil roll
3 seated rope climbs or 1 rope climb
WOD 8 min
Line to line gymnastic movement
5 push ups
100 m row
:30 on :30 off x 2
-side to side wall taps
-top bottom wall taps
-russian twists
-ball slams
*dont drop the ball!
1:00 jump rope
1:00 stairs
1:00 row
5 burpees
Skill: 8 min
Line to line and back gymnastic movement
-handstand walk
-front roll
-pencil roll
3 seated rope climbs or 1 rope climb
WOD 8 min
Line to line gymnastic movement
5 push ups
100 m row
:30 on :30 off x 2
-side to side wall taps
-top bottom wall taps
-russian twists
-ball slams
*dont drop the ball!
2-16-12
Warm up:
20 jump ropes
100 m row
Stair run
5 ring rows
10 sit ups
5 wall ball
Down and back lunge
1:00 mobility
WOD
1) 4 x
Max wall sit
5 wall balls
2) 4 x
Max plank
10 med ball press
3) 4 x
Box dip 5
Box step up 10
*250 m row after each wod
20 jump ropes
100 m row
Stair run
5 ring rows
10 sit ups
5 wall ball
Down and back lunge
1:00 mobility
WOD
1) 4 x
Max wall sit
5 wall balls
2) 4 x
Max plank
10 med ball press
3) 4 x
Box dip 5
Box step up 10
*250 m row after each wod
2-15-12
Time to work off all that Valentines day chocolate and candy!
Warm up: 10 min
Jump rope
*mobility
All partner WODS
WOD 1
Partner 1 k sprint
WOD 2: 6 min AMRAP
D & B farmers carry
Plank
WOD 3: 4 min AMRAP
D & B lunge
V hold
Warm up: 10 min
Jump rope
*mobility
All partner WODS
WOD 1
Partner 1 k sprint
WOD 2: 6 min AMRAP
D & B farmers carry
Plank
WOD 3: 4 min AMRAP
D & B lunge
V hold
2-14-12
Warm up: 10 min
100 m row
D&B x 2 shuffle
10 lunges w hands oh
10 squats with hands oh
10 sit ups
Skill:
2-10-2 EVEN
Ring row
Sit up
12 min AMRAP
2 ring rows
4 kB swings
8 mtn climbers
100 m row
MOBILITY!!!!!
100 m row
D&B x 2 shuffle
10 lunges w hands oh
10 squats with hands oh
10 sit ups
Skill:
2-10-2 EVEN
Ring row
Sit up
12 min AMRAP
2 ring rows
4 kB swings
8 mtn climbers
100 m row
MOBILITY!!!!!
2-13-12
Warm up: 2 rounds with :15 transition
1:00 stairs
1:00 row
1:00 squat
1:00 sit up
2:00 mobility
*shoulder first round, hit/glute second round
Skill:
Wallball
4 x 8
Sit up
4 x 15
WOD
Buy in: 400 m row
4 rounds
4 push ups
8 wall ball
Cash out: max leg raise hold (6 inches)
1:00 stairs
1:00 row
1:00 squat
1:00 sit up
2:00 mobility
*shoulder first round, hit/glute second round
Skill:
Wallball
4 x 8
Sit up
4 x 15
WOD
Buy in: 400 m row
4 rounds
4 push ups
8 wall ball
Cash out: max leg raise hold (6 inches)
2-10-12
Fun Friday!!
Warm up: 15 min
5 burees
5 push ups
5 sit ups
5 cal row
1:00 mobility
WOD
Buy in: 3:00 row
6min amrap
10 SL press
10 reverse sit ups
10 push ups
10 squats
Cash out: 3:00 row
Max hang from bar
Warm up: 15 min
5 burees
5 push ups
5 sit ups
5 cal row
1:00 mobility
WOD
Buy in: 3:00 row
6min amrap
10 SL press
10 reverse sit ups
10 push ups
10 squats
Cash out: 3:00 row
Max hang from bar
2-8-12
Warm up: 2 rounds
Down and back:
Lunge
High knee
Jog
Shuffle
Karaoke
Butt kick
High knee skip
Backwards jog
Tabata:
Step ups
Line shuffles
WOD:
200 m row x 10 resting amount to time for row.
Down and back:
Lunge
High knee
Jog
Shuffle
Karaoke
Butt kick
High knee skip
Backwards jog
Tabata:
Step ups
Line shuffles
WOD:
200 m row x 10 resting amount to time for row.
2-7-12
Do you have any friends that might be interested having as much fun as you while getting a great workout? Bring em' in! Help us grow.
Warm up: 10 min
20 roll overs
5 push ups
10 squats
15 sit ups
Skill:
Bent over DB rows
5 x 10
Max hanging knee tucks
WOD
8 min x 2 with 2 min rest
10 ring rows
10 squats
100 m row/run
Max dip hold (rings or straight bar)
Warm up: 10 min
20 roll overs
5 push ups
10 squats
15 sit ups
Skill:
Bent over DB rows
5 x 10
Max hanging knee tucks
WOD
8 min x 2 with 2 min rest
10 ring rows
10 squats
100 m row/run
Max dip hold (rings or straight bar)
2-6-12
Warm up: 10 min
10 push ups
10 squats
10 sit ups
10 cal row
Skill:
Deadlift
5 x 10
Superman
5 x 10
WOD
5 rounds
4 dead lifts
8 Ring row
Lower back and hamstring mobility
10 push ups
10 squats
10 sit ups
10 cal row
Skill:
Deadlift
5 x 10
Superman
5 x 10
WOD
5 rounds
4 dead lifts
8 Ring row
Lower back and hamstring mobility
2-3-12
Warm up: 15 min
100 m walk/run
Max wall sit
1:00/1:00 calf stretch
50 ft walking hammy stretch
10 push ups
10 squats
WOD 1
10 min amrap
20 step ups
5 box dips
20 lunges
5 push ups
WOD 2
6 min amrap
10 lunges
100 m row
10 squats
100 m row
100 m walk/run
Max wall sit
1:00/1:00 calf stretch
50 ft walking hammy stretch
10 push ups
10 squats
WOD 1
10 min amrap
20 step ups
5 box dips
20 lunges
5 push ups
WOD 2
6 min amrap
10 lunges
100 m row
10 squats
100 m row
2-1-12
Warm up: 10 min
100 m run/walk
4/4 turkish get ups
20 step ups
20 calf jumps
Tabata:
Squats
Row
WOD
10-2 even
Row (cal)
Turkish get up
Stairs
100 m run/walk
4/4 turkish get ups
20 step ups
20 calf jumps
Tabata:
Squats
Row
WOD
10-2 even
Row (cal)
Turkish get up
Stairs
1-30-12
Warm up: 3 rounds
150 m row
15 sit ups
10 squats
5 push ups
Skill: 10 min
Push up practice
3 push ups
1 Parellet walk over line
3 push ups
Rest :30
WOD
21-15-9
KB high pull
KB squat
*max dip hold (ring or straight bar)
150 m row
15 sit ups
10 squats
5 push ups
Skill: 10 min
Push up practice
3 push ups
1 Parellet walk over line
3 push ups
Rest :30
WOD
21-15-9
KB high pull
KB squat
*max dip hold (ring or straight bar)
New Classes and what we need from you!
I will be adding the 815am class M-F a Saturday 5pm class and I am ohhhhhh so close to adding a 530am class but I need help. I cannot do this without you (without going bankrupt).
I need you to make it your job to get new people in here, get them in to try class, sign up and get all of their friends as well. Blow up your email, facebook, social groups and anything else that will get people in here.
The program will only work and get better if you hit the streets and get people in here. This place isn't like Urban Active, people don't just walk in and sign up and advertising sucks. Word of mouth is absolute GOLD so tell everyone, drag them in here, make "workout" dates and absolutely blow up facebook and twitter. Tag us, check in and let everyone know how amazing the program is.
Doing this will get us new members which leads to more class times, cooler equipment and hopefully very soon a brand new facility with a ton more space, more bathrooms, showers, etc etc.
The cool part is you are the foundation of this program and you will be the ones that build it up to something amazing, it isn't very often that you can be a part of something as amazing as this program.
Get to work right now!
Check the blog and facebook for updates and the new schedule CFNA Lite
I need you to make it your job to get new people in here, get them in to try class, sign up and get all of their friends as well. Blow up your email, facebook, social groups and anything else that will get people in here.
The program will only work and get better if you hit the streets and get people in here. This place isn't like Urban Active, people don't just walk in and sign up and advertising sucks. Word of mouth is absolute GOLD so tell everyone, drag them in here, make "workout" dates and absolutely blow up facebook and twitter. Tag us, check in and let everyone know how amazing the program is.
Doing this will get us new members which leads to more class times, cooler equipment and hopefully very soon a brand new facility with a ton more space, more bathrooms, showers, etc etc.
The cool part is you are the foundation of this program and you will be the ones that build it up to something amazing, it isn't very often that you can be a part of something as amazing as this program.
Get to work right now!
Check the blog and facebook for updates and the new schedule CFNA Lite
1-27-12
Body weight day!!
Warm up: 2 rounds
25 calf jumps
20 step ups
15 cal row
10 burpees
Circuit: :30 on :15 off
A bunch of stuff!!
Circuit: 1:00 on :30 rest
The same bunch of stuff
Russian twist
Step ups
Sit ups
Burpees
Push ups
Mtn climbers
Side 2 side jumps
Squat
Warm up: 2 rounds
25 calf jumps
20 step ups
15 cal row
10 burpees
Circuit: :30 on :15 off
A bunch of stuff!!
Circuit: 1:00 on :30 rest
The same bunch of stuff
Russian twist
Step ups
Sit ups
Burpees
Push ups
Mtn climbers
Side 2 side jumps
Squat
1-26-12
Warm up:
2 stair runs
4 kb high pulls
6 kb swings
8 kb deadlift
10 push ups
12 squats
Skill:
Seated rope climbs
6 x 1
Max dip hold
WOD 8 round ( partner )
10 jumping rope pull ups
10 ghd hip ext
10 burpees
10 dips
Partner holds plank while other partner does exercise.
2 stair runs
4 kb high pulls
6 kb swings
8 kb deadlift
10 push ups
12 squats
Skill:
Seated rope climbs
6 x 1
Max dip hold
WOD 8 round ( partner )
10 jumping rope pull ups
10 ghd hip ext
10 burpees
10 dips
Partner holds plank while other partner does exercise.
1-24-12
Warm up: 12 min
5 push ups
10 squats
15 sit ups
250 m row
Skill: 10 min
Skill of choice
WOD
10 push ups
10 sit ups
10 hip ext
10 seated rope climbs
10 squats
10 box jumps
10 box dips
10 cal row
Finisher: max plank hold
5 push ups
10 squats
15 sit ups
250 m row
Skill: 10 min
Skill of choice
WOD
10 push ups
10 sit ups
10 hip ext
10 seated rope climbs
10 squats
10 box jumps
10 box dips
10 cal row
Finisher: max plank hold
1-23-12
Warm up: 10 min
Push up
Sit up
Squat
Stair walk/run
*increase 1 rep each round
Skill:
Sumo kb deadlift
5 x 10
Ring row
5 x 10
WOD
21-15-9
Kb swing
Ring row
Back and hammy mobility
Push up
Sit up
Squat
Stair walk/run
*increase 1 rep each round
Skill:
Sumo kb deadlift
5 x 10
Ring row
5 x 10
WOD
21-15-9
Kb swing
Ring row
Back and hammy mobility
1-20-12
Warm up: 15 min
2 stair runs
5 burpees
10 sit ups
10 push ups
5 box dips
1:00 mobility
Skill:
Practice ring dip hold
5 rounds
Max ring dip hold
Wall sit :45
WOD (:45/:45) x2 with 2 min rest
Mtn climbers
Sit ups
Step ups
Burpees
Box dips
Kb swing
2 stair runs
5 burpees
10 sit ups
10 push ups
5 box dips
1:00 mobility
Skill:
Practice ring dip hold
5 rounds
Max ring dip hold
Wall sit :45
WOD (:45/:45) x2 with 2 min rest
Mtn climbers
Sit ups
Step ups
Burpees
Box dips
Kb swing
1-19-12
Warm up: 4 rounds
250 m row
2 min mobility
WOD : 8 min
Burpee
Sit up
Ring row
*increase by 1 rep each round
WOD: 8 min
1 seated rope climb
1 stair run
5 thrusters
250 m row
2 min mobility
WOD : 8 min
Burpee
Sit up
Ring row
*increase by 1 rep each round
WOD: 8 min
1 seated rope climb
1 stair run
5 thrusters
1-18-12
Warm up: 10 min
1 stair run
DB shuffle
DB high knees
DB butt kicks
Tabata: 6 rounds
Row
Stair run
WOD (partner) 20 min
2 stair runs
200 m row
20 box step ups
10 burpees
*partner waits for other to finish round then starts. Only one teammate moving at a time.
1 stair run
DB shuffle
DB high knees
DB butt kicks
Tabata: 6 rounds
Row
Stair run
WOD (partner) 20 min
2 stair runs
200 m row
20 box step ups
10 burpees
*partner waits for other to finish round then starts. Only one teammate moving at a time.
1-17-12
Lite fit has been killing it!! All the people who are joining the lite fit class are beginning to see how hard you guys work!
Warm up: 10 min
20 squats
20 sit ups
20 lunges
20 push us
Skill: 10 min
Work on something your not good at
WOD ( 2 rounds with :15 transition time)
:30 wall sit
:30 plank
:30 side plank
:30 side plank
8 min amrap:
1 stair run
100 m row
10 ring rows
10 push ups
Warm up: 10 min
20 squats
20 sit ups
20 lunges
20 push us
Skill: 10 min
Work on something your not good at
WOD ( 2 rounds with :15 transition time)
:30 wall sit
:30 plank
:30 side plank
:30 side plank
8 min amrap:
1 stair run
100 m row
10 ring rows
10 push ups
1-16-12
Warm up: 10 min of:
1 stair walk/run
2 seated rope climbs
3 burpees
4 cal row
5 push ups
Tabata: 6 rounds
-squats
-sit ups
WOD
15-12-9
Ring row
Floor press (with feet off floor)
1 stair walk/run
2 seated rope climbs
3 burpees
4 cal row
5 push ups
Tabata: 6 rounds
-squats
-sit ups
WOD
15-12-9
Ring row
Floor press (with feet off floor)
1-13-12
Friday the 13th!!!!
Warm up: 10 min of:
13 squats
13 cal row
13 sit up
13 lunges
13 superman
13 toe touches
Skill: 12 min
1:00 Rope climb or seated rope climb
1:00 Shoulder mobility
WOD
13 rounds
5 sit ups
1 burpee
5 ghd hip ext
1 seated rope climb
5 push ups
Finisher: 1:00 wall sit
Mobility for rest of time
Warm up: 10 min of:
13 squats
13 cal row
13 sit up
13 lunges
13 superman
13 toe touches
Skill: 12 min
1:00 Rope climb or seated rope climb
1:00 Shoulder mobility
WOD
13 rounds
5 sit ups
1 burpee
5 ghd hip ext
1 seated rope climb
5 push ups
Finisher: 1:00 wall sit
Mobility for rest of time
1-12-12
Warm up:
10-1
Push up
Sit up
Squat
Skill: 10 min
Practice rope climbs
WOD: 10 min amrap
1 seated rope climb
Lunge d&b holding plate
Shuffle d&b holding plate
Row 200 m
20 sit ups
Finisher: 1:00 plank
1:00 wall sit
10-1
Push up
Sit up
Squat
Skill: 10 min
Practice rope climbs
WOD: 10 min amrap
1 seated rope climb
Lunge d&b holding plate
Shuffle d&b holding plate
Row 200 m
20 sit ups
Finisher: 1:00 plank
1:00 wall sit
1-11-12
Bring your high socks or long pants for rope climbs!!
Warm up : 3 rounds
250 m row
1:00 sit ups
1:00 lunges
1:00 stairs
1:00 plank
1:00 mobility
Skill: 10 min
Rope climb practice
* do mobility in between
WOD
200 m intervals x 8 with :90 rest
WOD 2
3 rounds
10 sit ups
10 superman
10 squats
Warm up : 3 rounds
250 m row
1:00 sit ups
1:00 lunges
1:00 stairs
1:00 plank
1:00 mobility
Skill: 10 min
Rope climb practice
* do mobility in between
WOD
200 m intervals x 8 with :90 rest
WOD 2
3 rounds
10 sit ups
10 superman
10 squats
1-10-12
Warm up: 12 min of:
250 m row
10 squats
10 sit ups
5 push ups
3 burpees
Skill:
Wall ball
5 x 10
SL db press
5 x 5
(alternating)
8 min amrap:
10 mtn climbers
20 flutter kicks
10 sit ups
:30 plank hold
Finisher: 100 m row as fast as possible
(note time)
250 m row
10 squats
10 sit ups
5 push ups
3 burpees
Skill:
Wall ball
5 x 10
SL db press
5 x 5
(alternating)
8 min amrap:
10 mtn climbers
20 flutter kicks
10 sit ups
:30 plank hold
Finisher: 100 m row as fast as possible
(note time)
Talk to the trainers
The only class time I can open up on the weekend would be 5pm on Saturday's. If you can come to that then let the trainers know. If nobody let's the trainers know then I wont open the class up. Stay tuned on if we're adding the class and when it starts.
1-6-12
Warm up: 12 min
Push up
Sit up
Stair run
Burpee
KB swing
*start at 1 and go until time is up
Circuit 1 (1:00/1:00) x 2
Mtn climber
Push up
Squat
Ring row
Circuit 2 (:45/:45) x 2
Row
Knee tuck from bar
Step up
SL press 22-45
Push up
Sit up
Stair run
Burpee
KB swing
*start at 1 and go until time is up
Circuit 1 (1:00/1:00) x 2
Mtn climber
Push up
Squat
Ring row
Circuit 2 (:45/:45) x 2
Row
Knee tuck from bar
Step up
SL press 22-45
12/4/12
Endurance Wednesday!
Warm up
High knees D&B
10 push ups
Butt kicks D&B
10 sit ups
Shuffle D&B
10 squats
Karaoke D&B
10 lunges
2k row!!!!
Mobility for rest of time
Warm up
High knees D&B
10 push ups
Butt kicks D&B
10 sit ups
Shuffle D&B
10 squats
Karaoke D&B
10 lunges
2k row!!!!
Mobility for rest of time
1/2/12
So what is your goal for the next month, 6 months, 1 year?
Make them something achievable. Write them down and put it somewhere you see everyday.
Warm up: 2 rounds
High knees D&B
10 push ups
Butt kicks D&B
10 sit ups
Shuffle D&B
10 squats
Karaoke D&B
10 lunges
WOD
3 rounds
15 bumper plate OH presses
15 squats holding plate
WOD
10 minutes of:
2 stair walks
200 m row
20 sit ups
Make them something achievable. Write them down and put it somewhere you see everyday.
Warm up: 2 rounds
High knees D&B
10 push ups
Butt kicks D&B
10 sit ups
Shuffle D&B
10 squats
Karaoke D&B
10 lunges
WOD
3 rounds
15 bumper plate OH presses
15 squats holding plate
WOD
10 minutes of:
2 stair walks
200 m row
20 sit ups
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