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Wednesday 8.11.17

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Kat

OPEN & PERFORMANCE
Deadlift
5 sets of 3

“Dead Sprint”
Teams of 2
AMRAP 18 minutes:
7 Deadlifts (225/155)
100 Meter Run
7/5 Calorie Bike

Partners complete full round, then switch.

FITNESS
Deadlift
5 set of 3

“Dead Sprint”
Teams of 2
AMRAP 18 minutes:
7 Deadlifts (155/105)
100 Meter Run
7/5 Calorie Bike

Partners complete full round, then switch.

Monday 6.11.17

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Charlie

OPEN & PERFORMANCE
Thruster
Heavy Set of 5

“Hopped Up”
AMRAP 7 minutes:
3 Thrusters (95/65), 3 Lateral Burpees
6 Thrusters (95/65), 6 Lateral Burpees
9 Thrusters (95/65), 9 Lateral Burpees

Add 3 Repetitions per round.

FITNESS
Thruster
Heavy Set of 5

“Hopped Up”
AMRAP 7 minutes:
3 Thrusters (75/55), 3 Lateral Burpees
6 Thrusters (75/55), 6 Lateral Burpees
9 Thrusters (75/55), 9 Lateral Burpees

Add 3 Repetitions per round.

***Save the Dates***

11-23-2017– Thanksgiving- Gym closed

11-24-2017– Black Friday- Gym closed

11-25-2017– Work of the Turkey Team WOD- 9:00am class only

12-16-2017– CFV’s Annual Kickball Tournament- Sign-up sheet will be at gym. Coach Matt and Tyler will be creating the teams.

12-23-2017– CFV’s annual Christmas Team WOD- Teams of 3- Sign-up sheet will be available at the gym.

 

Saturday 4.11.17

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CrossFit 2017 – ALL RIGHTS RESERVED

Teams of 3

Workout #1 – Hulk Smash

With a 12:00 Running Clock, the team will find a 1-Rep Heavy at each Movement:
Push jerk or Split Jerk
Clean (Power or Squat)
Overhead Squat

Beforehand, the team decides which athletes wants to complete which lift. Each athlete completes one movement, not all three (such as Matt will be our “Overhead Squat” athlete.)

At the call of 3-2-1 Go, the first athlete is up – and onto the Push or Split Jerk.
This athlete has 4:00 to find their best heavy lift, and can take as many attempts as they would like to in the 4:00 window. Their best lift inside so will count towards the team total.

At the 4:00 mark on the clock, we transition to the second athlete, who will be completing the Clean. This can be a power or squat clean. Same system applies here… 4:00 to find their best clean for the day, taking as many attempts as they would like.

Finally, at the 8:00 on the clock, we start our final window for the Overhead Squat athlete. Using the rack that was setup for the Push or Split Jerk, the overhead squat athlete will also have his or her 4:00 to find their best lift inside the window.

Teammates are allowed to help change weights for teammates, and clips must be on every single attempt! Weights will be evenly distributed to each station so that teams don’t need to run to and from the weight racks.

Sum of the best lifts at all three movements is your team score for workout #1.

Rest 5:00 minutes

Workout #2 – The Polar Express

As a Team, for Time:
120 Calorie Row
75 Pull-Ups
60 Burpees

 Before the workout begins, teams will decide the order of rotation (Athlete #1, #2, and #3). Inside this whole workout, one athlete is working while the other two are resting.

Depending on whether which athlete number you are in the workout, your style on the pull-ups and burpees changes slightly in difficulty – so let’s plan ahead with our teammates here!

On all of the movements, when athletes are up for their turn, they are to complete a minimum of 5 repetitions at the station, or up to 15 reps at that station, before tagging out to their next teammate.

Station #1 – 120 Calorie Row
Nothing too “science-y” here, but do know that each team will have a single rower!

Station #2 – 90 Pull-Ups
Athlete #1 will complete  jumping pull-ups (we’ll stack plates before the workout starts),
Athlete #2 will complete chin-over bar pull-ups.
Athlete #3 will complete chest-to-bar pull-ups.

(For more of a challenge)

Athlete #1 will complete  Chin over bar pull-ups
Athlete #2 will complete Chest to bar pull-ups
Athlete #3 will complete Bar muscle-up

Station #3 – 75 Burpees
Athlete #1 will complete burpees (jump and clap overhead to finish the repetition).
Athlete #2 will complete burpee box jump OVER’S to a 20” box (step-overs allowed).
Athlete #3 will complete burpee box jump OVER’S to a 24” box (step-overs allowed).

This workout is for time!

Friday 3.11.17

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Last Saturday Bobby and Dave completed a first place sweep at the O-town throw down. Congrats on the first place finishes gentlemen! What a way to represent CFV!

OPEN & PERFORMANCE
“Saved by the Bell”
5 Rounds:
21 Air Squats
10/7 Calorie Bike
9 Alternating Dumbbell Snatches (50/35)

FITNESS
“Saved by the Bell”
5 Rounds:
21 Air Squats
10/7 Calorie Bike
9 Alternating Dumbbell Snatches (35/25)

Thursday 2.11.17

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Hallowine Team!

OPEN & PERFORMANCE
“Sandman Annie”
100 Double Unders, 50 AbMat Sit-ups, 200m Run
80 Double Unders, 40 AbMat Sit-ups, 200m Run
60 Double Unders, 30 AbMat Sit-ups, 200m Run
40 Double Unders, 20 AbMat Sit-ups, 200m Run
20 Double Unders, 10 AbMat Sit-ups, 200m Run

FITNESS
“Sandman Annie”
200 Single Unders, 50 AbMat Sit-ups, 200m Run
160 Single Unders, 40 AbMat Sit-ups, 200m Run
120 Single Unders, 30 AbMat Sit-ups, 200m Run
80 Single Unders, 20 AbMat Sit-ups, 200m Run
40 Single Unders, 10 AbMat Sit-ups, 200m Run 

Runs completed with Sandbag (45/25)

Wednesday 1.11.17 (November 🦃)

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Dave the clown

OPEN & PERFORMANCE
“Slot Machine”
Teams of 3
AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/115)

rest 3 minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

FITNESS
“Slot Machine”
Teams of 3
AMRAP 7:
50 Back Squats (115/80)
50 Back Squats (135/95)
AMRAP Back Squats (155/105)

rest 3 minutes

AMRAP 7:
50 Bench Press (95/65)
50 Bench Press (115/80)
AMRAP Bench Press (135/95)

rest 3 minutes

AMRAP 7:
50 Deadlifts (135/95)
50 Deadlifts (155/105)
AMRAP Deadlifts (185/135)

Tuesday 31.10.17

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Amazing turnout for the Halloween WOD! Missing a few here because they’re camera shy.

OPEN – PERFORMANCE – FITNESS
“Kelen Helly”
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen:
400m Run
21 Kettlebell Swings (55/35)
12 Pull-ups