31 Aug CFPH Athlete of the Month! September 2015
We want to profile one CFPH Athlete once a month based on goals achieved, spirit, and all-around AWESOMENESS! Presenting CFPH September 2015's Athlete of the month: Nick Poggetti! Nick has been...
WOD Blog
All in.
31 Aug WOD- Tuesday, Sept 1
AHHH it's SEPTEMBER! Can you believe it? New month, means time to present the athlete of the month for September: Nick Poggetti! Read more about Nick's CrossFit journey here. Labor...
30 Aug WOD- Monday, Aug 31
STRENGTH Back Squat 5x5 @ 80% of 1RM every 3 mins WOD: For time 5 rds 3 Power Snatch 100m sprint 30 sec rest Lv1: 75/55 Lv2: 115/75 Lv3: 135/95 Sasha Yevelev is the CFPH Athlete of the Month...
29 Aug WOD-Sunday, Aug 30
Skill: Muscle up drills (15 min) 2sets -Swing Hip to Rings x5 -Ring Supports x5 -Transitions x5 -Jumping MU transition (no dip) (no dip) x5 WOD 1: EMOM 10 10 wallballs 1-3 MU WOD 2: For time 20 T2B 50 Plate Burpees (45/25) 20...
28 Aug WOD- Saturday, Aug 29
Benchmark WOD: "Bear Complex" 7-7-7-7-7 Use the heaviest weight you can for each set. Rest as needed between sets. This counts as one set: 1 Power Clean 1 Front Squat 1 Push-Press 1 Back Squat 1 Push-Press Complete seven...
27 Aug WOD- Friday, Aug 28
STRENGTH: Bench Press 5x1 @ 90% WOD: 5 rounds for time 15 Ring Rows 20 V-Ups 50 Double Unders Lv1: 150 Single unders Lv2: 25 DU Sasha Yevelev is the CFPH Athlete of the Month for August! Check out...
26 Aug WOD- Thursday, Aug 27
STRENGTH: 3 max sets of strict HSPU WOD: 2 min AMRAP 3 Front Squat 4 Push Press 5 Thrusters (@75/65) -2 min rest- 3 min AMRAP Same @ 95/75 -2 min rest- 4 min AMRAP Same @105/85 -2 min rest- 5 min Amrap Same @...
25 Aug WOD- Wednesday, Aug 26
Skill: Kipping/Butterfly pull-up progressions WOD: 30 pull-ups for time rest 2 minutes, 3 rounds 400m run 20 burpees rest 2 minutes, 30 pull-ups for time Sasha Yevelev is the CFPH Athlete of the Month for August! Check out...
24 Aug WOD- Tuesday, Aug 25
STRENGTH: 5x3 3 second Pause Back Squat @ 65% every 2 mins Do not get lazy here!! Proper form before depth or increase in weight. WOD: 9 min AMRAP 3 Power Cleans 6 Back Squats Lv1: 75/55 Lv2:...
23 Aug WOD- Monday, Aug 24
STRENGTH: E2MOM for 8 min 8 Barbell stationary lunges (4 on each leg) WOD: 4 rounds for time and quality: 20 Push-ups 20 BB step-ups 75/55 Lv1: DB step ups Sasha Yevelev is the CFPH Athlete of...