Adv Archives - Arvada & Broomfield Colorado CrossFit

WOD
CF1
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Strength

8/13/16

Warm Up
Warm-up – General
:15 Jumping Jack
:15 Air Squat
:15 Mountain Climber
:15 Jump Squat
4 Rounds

Warm-up – Mobility/Stability
Quadruped Crawl
Hand Stand Hold
Hollow Rock
:20/:05 x 9 Intervals

Workout of the Day
1. WOD
With a partner, alternating rounds:
AMRAP 6:
6 HSN (115/75)
6 T2B

Rest 3 minutes, then

AMRAP 6:
9 OHS (115/75)
9 Ring pushups

Rest 3 minutes, then

AMRAP 6:
12 Wall ball
12 Burpees

Score total rounds + reps for each AMRAP.

—————–EXTRA———————-
(Weightlifting,gymnastics, conditioning, and endurance work can be done as desired to work on weak areas of your fitness. This is for motivated people only.)

2. WEIGHTLIFTING
PCL from Block @knee – OTM 20 (Work-up)

3. GYMNASTICS
HSPU: 100 for time

4. CONDITIONING
Butcher Low Push: 25M (#90/#70)
Rest 1:00
10 Rounds

5. ENDURANCE
Row: 250M
Rest 1:00
10 Rounds

6. PLYOMETRICS
Box Jump: 3 Every :15 x 16 (30”/24”)

Post your results to the Whiteboard.

Posted in WOD | Comments Off

WOD Workout Archive »

8.12.16

Class Schedule

Monday and Wednesdays –7:15am , 11am, 5:15 pm, and 6:30 pm

Fridays – 11am, and 5:15 pm

Skill & Strength:

Back Squat

10×2

WOD:

AMRAP 10:

5 Burpees

10 Broad Jumps

15 Push Ups

Posted in CF1 | Comments Off

CF1 Workout Archive »

6/13/16

1. WOD

SDLHP: 12
PJ: 12
BSQ: 12
4 Rounds for time

Fitness - 75/55
Rx - 95/65
Rx+ - 115/75

2. Strength
BP 1×20 RM

3. Extra credit
Hand walk – 5’ hold HS 5 seconds –continue as far as possible – AMRAP 5 Minutes

4. Weightlifting

Panda Pull SN: 5 x 2
SNBAL: 10 x 1 (Work up)
SN: OTM 20 (Work up)

5. Accessory
HSPU: 10 OTM (Unbroken sets – you break a set, stop)

6. Conditioning
Butcher Push: 200M (#90/#70)
Run: 400
6 Rounds

Posted in Adv | Comments Off

Adv Workout Archive »

8/11/16

Workout of the Day
SN Grip Panda Pull: 10 x 1 (Work up)
MSSN: 10 x 1 (Work up)
SNBAL 10 x 1 (Work up)

GHD Sit-up: 15
GHD Hip & Back Ext: 15
5 Rounds for completion

Posted in Strength | Comments Off

Strength Workout Archive »

Adv

6/13/16

Posted June 11th, 2016 by pat.burke & filed under Adv.

1. WOD

SDLHP: 12
PJ: 12
BSQ: 12
4 Rounds for time

Fitness - 75/55
Rx - 95/65
Rx+ - 115/75

2. Strength
BP 1×20 RM

3. Extra credit
Hand walk – 5’ hold HS 5 seconds –continue as far as possible – AMRAP 5 Minutes

4. Weightlifting

Panda Pull SN: 5 x 2
SNBAL: 10 x 1 (Work up)
SN: OTM 20 (Work up)

5. Accessory
HSPU: 10 OTM (Unbroken sets – you break a set, stop)

6. Conditioning
Butcher Push: 200M (#90/#70)
Run: 400
6 Rounds

1/30/16

Posted January 29th, 2016 by pat.burke & filed under Adv.

Fittest Games

1/29/16

Posted January 28th, 2016 by pat.burke & filed under Adv.

Fittest Games

1/28/16

Posted January 27th, 2016 by pat.burke & filed under Adv.

Rest or make up

1/27/16

Posted January 26th, 2016 by pat.burke & filed under Adv.

Snatch up to 80% x 3 singles

1/26/16

Posted January 25th, 2016 by pat.burke & filed under Adv.

Practice DB Snatches

1/25/16

Posted January 25th, 2016 by pat.burke & filed under Adv.

1) Back squat

2) Work up to a heavy clean single

1/23/16

Posted January 22nd, 2016 by pat.burke & filed under Adv.

4 x 4 min at 95 – 105% of your 2000m race pace.

Switch as fast as possible if sharing a machine, on a single machine take 3 minutes rest between pieces.

Record the average meters rowed for the 4 minute intervals
(Goal = 1100+ meters)

1/22/16

Posted January 21st, 2016 by pat.burke & filed under Adv.

1) Overhead squat, 4 sets of 2 with a 4-sec pause at bottom. Work to 2RM

2) OTM x 10: 2 High hang snatch @ 60%. Work on speed under the bar.

3) 3×800 meter run. Rest 3 minutes btw sets. This is engine work…run hard. If you can’t run, do same meters on rower or ski erg.

1/21/16

Posted January 20th, 2016 by pat.burke & filed under Adv.

Rest or make up

8/13/16

WOD Workout Archive »

8.12.16

CF1 Workout Archive »

6/13/16

Adv Workout Archive »

8/11/16

Strength Workout Archive »

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