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
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
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