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W.O.D. Wednesday 10/01/14

Yoga is starting tonight at 6:30pm!  Childcare is provided.  Bring a mat if you have one and it is $5 for CFR members and  $10 for non-members.  If you can get yoga in at lease once a week at this time or at our 10am slots on Friday mornings, it would be very beneficial!

 

Speed

For time…

10 Lateral hop Burpees over rower

25 Calorie Row

10 Lateral hop Burpees over rower

 

Conditioning WOD

11 Minutes to climb as high in the ladder as possible of:

2 Clean and Jerks 135/95
2 Toes to Bar
20 Double Unders (40 Singles or 20 lateral bar hops)

4 Clean and Jerks 135/95
4 Toes to Bar
20 Double Unders

6 Clean and Jerks 135/95
6 Toes to Bar
20 Double Unders

And so on, until time expires.

Post your times on the Speed for Burpee/Row and post rounds achieved on the ladder!

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W.O.D. Tuesday 9/30/14

yoga is here!

We now have yoga! This is a huge win for Crossfitters if you can fit it into your weekly schedules!  Flexibility and mobility is important, not just for crossfit but for your daily life.   Wednesday nights at 6:30PM and Friday mornings at 10AM!  Childcare provided!  Bring a yoga mat if you have one.  There is a cost of $5 for CFR members and $10 for non CFR members.  Let everyone know about this addition to our gym who doesn’t have a gym home or just wants to add yoga into their weekly schedule!  Heather Worthy, a friend of ours, will be your certified instructor.  She has been a Crossfitter for years and has been teaching yoga at local crossfits for awhile now.  She will be gearing all her sessions around the WOD that day, so she can target our member’s needs...

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W.O.D. Monday 9/29/14

 

CFR class schedule2014

Here is our updated class schedule for the rest of the year… you can enlarge it and print it out if needed as well as find it on our website!

Strength

5 x 3 Pause Front Squats (hold 5 sec at the bottom – bounce out of the bottom)

Benchmark WOD – “Jackie”

*Reminder to remember your times for future reference on a benchmark WOD!  Top scores go on the wall.

*Stagger start rowers as needed

For time…

Row 1000m
50 Thrusters 45lb bar
30 Pull-ups

Post highest load on front squats and Jackie times!

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W.O.D. Saturday 9/27/14

It’s an exciting weekend!  For those who haven’t seen this message the past couple of days,  we will have several competitors competing this weekend on Saturday only, at Marshfield CFC CrossFit for a charity event.  Here is the link for info or heat times for our athletes. https://www.facebook.com/pages/The-Wod-Project/688353961231790  As of now we have these teams participating – Seth Letterman/Jeff Phillips (Team- Young Guns),  Tia Phillips/Lissa Risan (Competes for Cookies), Myself Macy Mitchell/Eric Rutledge (80% Mental 40% Physical).  

ALSO, please remember CFR will be closed today on Saturday, for our Power and Grace Performance camp! 

Lastly, our CrossFit Endurance coach James Petitt will be leading a workout this Saturday morning at Miller Park at 9am for anyone interested...

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W.O.D. Friday 9/26/14

ATTENTION! Reminder- THREE things.  We will have several competitors competing this weekend at Marshfield CFC CrossFit for a charity event.  Here is the link for any info or heat times for our athletes. https://www.facebook.com/pages/The-Wod-Project/688353961231790    As of now we have these teams participating – Seth Letterman/Jeff Phillips (Team- Young Guns),  Tia Phillips/Lissa Risan (Competes for Cookies) , Myself Macy Mitchell/Eric Rutledge (80% Mental 40% Physical).  

ALSO, please remember CFR will be closed tonight, this Friday PM and Saturday for our Power and Grace Performance camp!  Friday morning classes will be open.

Lastly, our CrossFit Endurance coach James Petitt will be leading a workout tomorrow, Saturday at Miller Park at 9am for anyone interested...

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W.O.D. Thursday 9/25/15

ATTENTION! THREE things.  We will have several competitors competing this weekend at Marshfield CFC CrossFit for a charity event.  Here is the link for any info needed including heat times for our athletes. https://www.facebook.com/pages/The-Wod-Project/688353961231790    As of now we have these teams participating – Seth Letterman/Jeff Phillips (Team- Young Guns),  Tia Phillips/Lissa Risan (Competes for Cookies), Myself Macy Mitchell/Eric Rutledge (80% Mental 40% Physical).  

ALSO, please remember CFR will be closed Friday Night and Saturday for our Power and Grace Performance camp!  Friday morning classes will be open.

Lastly, our CrossFit Endurance coach James Petitt will be leading a workout Saturday at Miller Park at 9am for anyone interested...

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W.O.D. Wednesday 9/24/14

Strength

Deadlift 5-4-3-2-1-1-1

Conditioning WOD

Buy In – 25 Ring Dips

5 Rounds for time:

10 Deadlifts 225/155
10 Burpees
10 Toes to Bar

Buy Out – 25 Ring Dips

Post highest achieved deadlift weight and time of WOD!

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W.O.D. Tuesday 9/23/14

spealjen

Jen Crosby and legendary Chris Spealler getting her CrossFit Level 1 Training Cert this past weekend!

Strength

5 x 2 Low Hang Pause Snatch (drop and reset each rep)

(lower the barbell to the knee caps, pause for 3 sec to load the hamstrings and strengthen the lower back, then complete a snatch, drop the weight and immediately repeat a second rep)

Conditioning WOD

15 Minute AMRAP of…

3 Power Snatch 165/105 

6 Chest to Bar Pullups (if scaling, no bands allowed)

9 Wall Balls 20/14

100m Run

*For Power snatch use 75% of your 2 RM above

Post your 2RM Hang Pause Snatch and rounds achieved in the WOD!

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W.O.D. 9/22/14

CONDITIONING WOD – 16 min Tabata + 3 min C&J

Perform The Following in “Tabata” Style  (20 seconds of work followed by 10 seconds of rest, for 8 cycles through – 4min each movement)

*The twist is that you have to be consistent during all 8 intervals. Your highest rep score during one of the 20sec intervals doesn’t count; only your lowest score of all the intervals during that movement is what you will post. So no slacking and go hard EVERYTIME! 

*If large group, start at different stations to accommodate

Complete:

Box Jumps 30/24 (20sec on, 10sec rest, etc)

KB Swings 55/35

Jumping Switch Lunges (scale with stepping lunges)

Row for Calories

Rest 3 min

As many reps as possible in 3 minutes of…

Clean and Jerks 185/115

Post lowest reps for the tabata of each movement and Clean & Je...

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W.O.D. 9/20/14

Conditioning WOD – 25 min running clock

Advance up the ladder as high as possible in 25 minutes!

100m Overhead Med Ball Run 20/14

5 Box Jumps 20in

5 Wall Balls 20/14

5 Toes to Bar

100m OH Med Ball Run

10 Box Jumps

10 Wall Balls

10 Toes to Bar

Continue to increase reps by 5 up the ladder and so on… 100m, 15,15,15… 100m 20,20,20…

Post highest reps completed!

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