08 Apr WOD-Monday, April 9
Skill: EMOM 5 Power Clean + Hang Clean + Split Jerk, then EMOM 5 Clean & Jerks, then 15 Minutes to find 1RM Clean & Jerk WOD: 3 Min for Max Reps Thrusters @ 135/95# 2 Min...
WOD Blog
All in.
07 Apr WOD- Sunday, April 8
Happy Birthday Luann!!! WOD: “Filthy Fifty” For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45/35 lbs 50 Back Extensions/ Good mornings 45/35 50 Wall...
06 Apr WOD- Saturday, April 7
8:30am Lite N Tite Strength: 4x -8 Weighted box step up w/ KBs ea. -5-8 Strict T2B WOD: Every 2 min for 10 rds Row 250m Or bike 15/10 cal 9:30 and 10:30 am CrossFit Strength: 3x w/ bar 3...
05 Apr WOD- Friday, April 6
Strength: Split Jerk Drills E2M for 10 min 2x3 Pause jerk 3x3 Split Jerk @ 70% WOD: Alternating Tabata- 20 sec on/ 10 sec off- 5rds (10 min) KB Hang Pwr Clean + Push Press (Right) KB Hang...
04 Apr WOD- Thursday, April 5
Strength: Front Squat E3M 4x8 start at about 65% of 1RM FS WOD: 13 min Buy-in Row 1000m Then AMRAP 20 Push-ups 20 Box Jumps 24/20” 10 Hang Power Clean Lv1: 65/45 Lv2: 85/60 Lv3: 115/75 See the weekly program...
03 Apr WOD- Wednesday, April 4
Skill Test: April Challenge! Max Free-standing Handstand hold (8 min for as many attempts as desired) Scaled: Wall HS hold (1-2 attempts max) WOD: 3rds for time 400 m run 6 Bar MU/ 9 burpee C2B 3...
02 Apr WOD- Tuesday, April 3
Strength: Every 90 sec Snatch High Pull 3x3 then, Snatch Pull 3x3 then, Power Snatch 4x3 Partner WOD: 8 rounds for time (each) -Relay style- Partner A does 1 round of: 8 Dbl RKBS 8 Dbl Gob Squat 1 Lap Farmer carry...
01 Apr WOD- Monday, April 2
Strength: Bench Press 5x5 (15 min) WOD: 60 Thrusters for time (12 min cap) 5 burpees at the top of every min Lv1: 45/35 Lv2: 75/55 Lv3: 95/65 *stay tuned for weekly programming* Log your scores on Beyond...
31 Mar WOD- Sunday, April 1
Regular Class schedule today! 9:30 and 10:30 am class. Strength: Every 2 min for 10 min: Back Squat 5x1 (start at 85% and work up to a heavy 1 rep by the...
30 Mar WOD- Saturday, March 31
Today we will be celebrating the life of a dear member of CFPH, Fernando Nava. On Monday, March 18, 2018, Fernando was found by his family unresponsive in his bed....