CrossFit GP

Monday 9/6

admin — Mon, 06 Sep 2010 13:16:18 +0000

Warm-up:
Row 500m
then 3rds:
15 ring rows
15 sit-up’s (abmat)
20 walking lunges w/ torso twist
1 handstand hold (10sec)
then 5min foam roll: prioritize ankles

WOD:
5rds for total working time:
30 double-unders (unbroken), or (intermediate)20 total double-unders, or (beginner)10 total double-unders
12 GHD back extensions
200m run (out the man door-around the long end of the building-in the opposite man door)

September 3rd

becky — Fri, 03 Sep 2010 05:03:30 +0000

Warm up: row 500m, CF WU 3×10 pu, dips, ghd, ext, ohs

Skill: Clean and Jerk5-3-2-2-1-1

if you are not concerned with 1 rm, just work on C and J for about 10-15 min.

WOD: 75 split jerks for time, apr. 35-50% of 1rm. Make sure it is a true split jerk, not a press.

9am class: 10 rds

10 db push press

10 burpees

September 2nd

becky — Thu, 02 Sep 2010 05:01:53 +0000

Warm up: row 500m, shoulder prep WU

Skill: Snatch 5-3-2-2-1-1

if you are not concerned with 1 rm, just work on snatch for about 10-15 minutes

WOD: 10 rds

10 pistols, 5 ea. side

10 knees to elbows

rest 30 sec.

September 1st

becky — Wed, 01 Sep 2010 04:57:40 +0000

Warm up: row 500m, CF WU 3×10 pu, dips, ext, ghd, ohs

Strength focus: Front squat 5-3-2-1-1 and then 3 rds of the following wod—

WOD: 5 rds, for those not concerned with a 1 rm

amrap 3 min.

10 db front squat

10 burpees

10 wall balls

rest 1 min.

9am class:

same

August 31st

becky — Tue, 31 Aug 2010 04:56:36 +0000

Tonight’s 7pm class will be canceled. Back to regular schedule next week.

Warm up: CA warm up

WOD:

“Erin”

5 rds

15 db clean, 40#

21 pull ups

August 30th

becky — Mon, 30 Aug 2010 04:51:32 +0000

Warm up: row 500, Gym WU day 1 ( 3 sets/ 3 sets)

Skill: OHS 5-3-2-2-1

WOD: for 10 minutes

amrap unbroken sets of double unders

for those not concerned about a 1 rm

10 rds

5 ohs

15 double unders/ tuck jump

rest 1 min.

9am class: 10 rds

5 wall balls

10 tuck jumps

15 squats

rest 1 min.

August 27th

becky — Fri, 27 Aug 2010 04:47:47 +0000

Warm up: CA warm up

SKill: Clean and Jerk 3×3

WOD: 3 or 5 rds, decide beforehand which you want to do( 3 or 5 rds), and do it…

25 ghd sit ups

30 hip ext.

9am class

skill work: turkish get ups

WOD: Tabata

push upsx8 sets

sit ups x8 sets

body rowsx8 sets

squatsx8sets

August 26th

becky — Thu, 26 Aug 2010 04:45:30 +0000

Warm up: row 500m, shoulder prep WU, 3×10 ghd su and hip ext.

Skill: front squat 3×3

WOD:

5 rds:

amrap pull ups, rest 30 sec.

10 med ball cleans, rest 15 sec.

10 wall balls, rest 15 sec.( use same ball used for cleans)

amrap squats to wall ball, rest 30 sec.

Post # of pull ups and # of squats completed.

If you want an extra challenge, wear a weighted vest.

August 25th

becky — Wed, 25 Aug 2010 04:42:50 +0000

Warm up: row 500m, shoulder prep WU

SKill: Snatch 3×3

WOD: every minute for 12 minutes

3 hang power snatch

6 back squat

if you cannot start when you are supposed to, rest that minute and resume the next minute

9am class

5 rds

run down and back

15 kbs

10 body rows

CF Endurance wod tonight 7:30, North Middle School track.

CF GP community stuff

becky — Tue, 24 Aug 2010 15:44:37 +0000

This Saturday CF GP bike ride.

30 miles. And it looks like 7am will be a good time. Same meeting spot as before. Gilbert Creek parking lot, by tennis courts.

AND, we are going to plan a rafting/ tahiti trip. September 11th, Saturday.

Lea is going to set everything up, so txt or call her if you want to go.

I am not posting her number, txt becky and i’ll send you her number.

It’ll be about 2.5-3 hours i believe. Older children can probably go a long.