12/11/14

Posted on December 10, 2025 by pat.burke
Chris with the big stone.

Chris with the big stone.

 

Workout of the Day
OTM for 12 minutes:
Even: 3-4 Bench press @ 60-70%
Odd: 7-10 V-ups

Alternating with a partner, complete for individual reps:
3 Rounds:
P1 - 1:00 of Double KB Push jerk, P2 - rest
P2 - 1:00 of Double KB Push jerk, P1 - rest
then,
3 Rounds:
P1 - 1:00 of Double KB Half Snatch, P2 - rest
P2 - 1:00 of Double KB Half Snatch, P1 - rest
then,
3 Rounds:
P1 - 1:00 of KB Snatch, P2 - rest
P2 - 1:00 of KB Snatch, P1 - rest
then,
3 Rounds:
P1 - 1:00 of KB Clean and jerk, P2 - rest
P2 - 1:00 of KB Clean and jerk, P1 - rest

Pick a weight that allows you to NOT put the KB down in the minute that you are going. Also, use the same weight for all exercises. For example, if you use blue for the Dbl KB in the beginning, use blue for your single KB snatch. If you are fluent on the KB exercises, I’d recommend 35/26 lb. Otherwise, use 26/16 lb. and just get the practice in.

Post your scores to the Whiteboard.

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2/13/15

Workout of the Day
A) 3-4 sets, warming the bar up to workout weight:
5 Thrusters
5 Clean and jerks
5 Bent over rows

B) 3 Rounds for time
10 Thrusters
30-second L-hang hold
10 Clean and jerks
10 Barbell bent over row

Rx+ 135/95 (use if your CJ is over 250/165)
L3 - 115/75 lb.
L2 - 95/65 lb.
L1 - 75/55 lb.

C) Foam roll
- calves, hamstrings, quads, lats

Post your scores to the Whiteboard.

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WOD Workout Archive »

2/13/15

Happy Friday CrossFitters!

Today we will be working along with the WOD class to further build friendships and community. Lets use this opportunity to introduce ourselves and greet new people, not to mention get a kick butt workout it.

-Coach Ben

 

CF1 Class Schedule
Monday and Wednesdays - 12:15 pm, 4:00 pm, and 6:30 pm
Fridays - 12:15 pm, 4:00 pm, and 5:15 pm
Saturdays - 9:00 am

 

Strength/ Skill:

3-4 sets, warming the bar up to workout weight:
5 Thrusters
5 Clean and jerks
5 Bent over rows

 

WOD:

3 Rounds for time
10 Thrusters
30-second L-hang hold
10 Clean and jerks
10 Barbell bent over row

Rx+ 135/95 (use if your CJ is over 250/165)
L3 - 115/75 lb.
L2 - 95/65 lb.
L1 - 75/55 lb.

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CF1 Workout Archive »

2/13/15

Workout of the Day
1. Clean - Work to a single at 85% of your 1RM Clean. Linear progression each week. Target a 5kg increase each week if your single is above 125kg. Target a 2.5kg increase each week if your single is below 125kg.

2. Power Clean - 1 set of 5. Then, max reps in 30s in your final set. Drop the weight from today’s Clean to 55% of today’s top weight. for the 1st set. Drop the weight an additional 5kg for your final set.

3. Push Press - 4 sets of 3 @ 60% of your 1RM Clean & Jerk. Level load across all sets. Linear progression each week. Target an increase of 5kg/wk if your working sets are above 100kg. Target an increase of 2.5kg/wk if your working sets are below 100kg.

4. Back Squat - Work to a 5RM. Then, 1 drop set of 5 reps. Drop set at 20kg down if your 5RM is above 150kg. Drop set at 15kg down if your 5RM is below 150kg. Linear progression each week. Target a 10kg increase each week if your 5RM is above 150kg. Target a 5kg increase each week if your 5RM is below 150kg.

5. Superset for 2 sets : Single-Arm Dumbbell Row x 10, max dips.
Post Scores to the Whiteboard

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Strength Workout Archive »

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