Tuesday

Kids Care tomorrow (Tuesday) from 5-6pm!

Kids Care tomorrow (Tuesday) from 5-6pm!

A. EMOM 12:

     1. 10 Pistols

     2. 2 Power Cleans (not tap and go)

 

B. 4 Rounds:

    60 Double Unders

    6 Power Cleans (155/105)

    6 Front Rack Lunges (155/105)

Monday

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A. Every 2 minutes for 8 rounds:

    Strict Press 6-6-6-3-3-3

*record your best 6 and best 3

B. 12-9-6 reps of:

    Chest to Bar

    DB Power Snatch (45/30)

At the 5 minute mark, repeat the workout for a second time 

 

Endurance

6 Rounds:

800m Run

Rest 2 minutes

Between rounds 3 and 4, rest 5 minutes 

Wittman

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A. Test your pistol level if you have yet to do so

B. Wittman 

7 Rounds

15 KB Swings (53/35)

15 Power Cleans (95/65)

15 Box Jumps (24/20)

30 minute CAP

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Thursday

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A. Every 90s for 8 rounds (4 each)

1. 10 Strict HSPU's

2. 10 Barbell Good Mornings 

B. In a 12 minute window:

   50/40 Cal Row

   50 Walking Lunge Steps, DB/KB Front Rack (45/30)

   400m Run

   With reminder of time, perform max rep burpees to a 6" target

 

Monday

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A. Every 90s for 8 rounds:

    3 Strict Pullups (overhand grip)

*build to heaviest/hardest 3 possible 

B. 4 Rounds:

  18 Wall Balls (20/14)

  12 Deadlifts (185/125)

  6 Hang Power Cleans (185/125)

 

Endurance 

Every 6 minutes for 3 rounds:

1. Run 1100m (Knob Hill)

2. 3 Minute Row for Cals 

Saturday (Updated Pistol Levels)

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A. Hang Snatch + Snatch 

     60, 70, 75, 80, 85, 85 ,85, 85

B. Hang Clean + Clean + Jerk

    Same % as Snatch

C. Hang Clean Extension

     4x4 @ 70 %

D. Press 

     6x3 

 

A. Find your pistol level

B. 32-24-16 reps of 

    Pistol*

    DB Power Snatch 

*Alternating (round one would be 16 per leg) 

 

Updated Pistol Levels:

Level 1: to a 24” box, paused

Level 2: to a 20” box, paused

Level 3: to the tire, paused

Level 4: Full Depth Ring Assisted

Level 5: Full Depth Rig Assisted

Level 6: to a 24” Box (no pause)

Level 7: to a 20” Box (no pause)

Level 8: to a tire (no pause)

Level 9: to a med ball or parallette

Level 10: Unassisted, lifting shoes + knee sleeves

Level 11: Unassisted, barefoot, no sleeves

Level 12: Unassisted, lifting shoes, with a 35/20 KB

Level 13: Unassisted, barefoot, with 35/20 KB

Level 14: Unassisted, lifting shoes (53/35) KB

Level 15: Unassisted, barefoot (53/35) KB

Level 16: Unassisted, lifting shoes, barbell OH #15

Level 17: Unassisted, barefoot, barbell OH #15

Level 18: Unassisted, lifting shoes, 70/53 KB

Level 19: Unassisted, barefoot, 70/53 KB

Level 20: Unassisted, lifting shoes, barbell OH #35

Level 21: Unassisted, barefoot, barbell OH #35

Level 22: 45+ Barbell OH or half body weight KB *must do 4 reps clean (no hopping/balance loss). Show control at the top of the movement for at least 1 second

Bradley (And Intro to Pistol Challenge)

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10 Rounds:

100m Sprint

10 Pullups

100m Sprint

10 Burpees 

Rest 30 seconds

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on Jan. 3, 2010, by an improvised explosive device in Zhari District, Kandahar Province, Afghanistan. 

He is survived by his wife, Tiffany; daughter, Chloe; parents, Gary and Paula; and brother, Ryan.

 

CFR’s Frist Ever Pistol Challenge

For the next several months (until January 1st) the one-legged squat aka The Pistol will be emphasized at CFR. The pistol is a movement that is often overlooked, but delivers a great benefit to the athlete who masters it.

I will program them into workouts on different days during the week, once per week. In addition, we will incorporate them into warm ups. We will also emphasize specific mobility and strength drills that will improve the pistol. We will use a whiteboard to track our member’s progress, which will include the level they started and what level they have advanced to.

In order to move up to the next level, the individual must do 4 pistols (2 per leg)

Level 1: to a 24” box, paused

Level 2: to a 20” box, paused

Level 3: to the tire, paused

Level 4: Full Depth Ring Assisted

Level 5: Full Depth Rig Assisted

Level 6: to a 24” Box (no pause)

Level 7: to a 20” Box (no pause)

Level 8: to a tire (no pause)

Level 9: to a med ball or parallette

Level 10: Unassisted, with lifting shoes/heel lift + knee sleeves

Level 11: Unassisted, barefoot, no sleeves

Level 12: Unassisted, lifting shoes, with a 35/20 KB

Level 13: Unassisted, barefoot, with 35/20 KB

Level 14: Unassisted, lifting shoes, barbell overhead 45/35

Level 15: Unassisted, barefoot, barbell overhead 45/35

Level 16: Unassisted, lifting shoes, 70/53 KB

Level 17: Unassisted, barefoot, 70/53 KB

Level 18: Unassisted, lifting shoes, barbell overhead 75/55

Level 19: Unassisted, barefoot, barbell overhead 75/55

Level 20: Unassisted, half body load 

This Saturday at the 10am we will establish your starting level with the pistol. Joshua will also be available on Sunday for initial assessments. If you cant make it to the gym over the weekend, make sure to find your level next week!

Thursday

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A. 10 Sets of Turkish Get-Up (each side, so 20 total reps)

15 minute CAP

Score is TOTAL weight lifted (example, if I were to do 45lbs for every rep, my score would be 900lbs)

B. 14 minutes AMRAP:

    25 Box Jumps (24/20)

    25 HSPU's

    25 Russian KB Swings (70/53)

    

 

Helen for Houston

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"Helen"

3 Rounds of:

400m Run

21 KB Swings (53/35)

12 Pullups

https://www.youcaring.com/harveyaffectedaffiliates-918397

Below is from a beyondthewhiteboard.com blog post:

#HelenForHouston

We have all heard about the devastation affecting the City of Houston and its surrounding areas as a result of Hurricane Harvey. We can’t imagine what it would be like to find our gym under water. While we can’t all be down there helping clean up, we can try and do our best to help out. Let’s show everyone how tight knit and amazing the CrossFit community is. 

The idea is simple, do a workout and donate a few bucks. If you can’t donate then try to get someone else to participate. If you do the workout, post it online and challenge a friend to do it too.


It’s important to remember that the people who own and run these affiliates are small business owners. They are not part of a big globo gym system. It’s your mom and pop gym that happens to be the best gym in the area. If you go to a CrossFit affiliate then you know what we are talking about. This is their passion project. 100% of money raised will be donated to affiliates in the Houston area who need help. Join us this week for #HelenForHouston.

 

If you'd wish to donate, go here:

Saturday

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9am Only Lifting

A. Hang Snatch + Snatch 

     60, 70, 75, 80, 85, 85 ,85, 85

B. Hang Clean + Clean + Jerk

    Same % as Snatch

C. Hang Snatch Extension

     4x4 @ 70 %

D. Split Press 

     4x4 on both sides

 

10am WOD

800m Run

50 Push-ups 

50 Thrusters (45/35)

50 Push-ups 

50 Jump Squats (45/35)

800m Run 

Friday

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"Paul Pena"

7 rounds:
100-meter sprint (Ave D)
19 kettlebell swings (70/53)
10 burpee box jumps (24/20)
Rest 3 minutes

*Score is total time

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

He is survived by his mother, Cecilia.

Tuesday

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A. Every 2.5 minutes for 4 rounds:

    8 Strict Chinups + 6 Push Press 

B. 20 Toes to Bar

    400m Run

    20 Push Press (135/95)

    400m Run

     40 Wall Balls (30/20)

    400m Run

    20 Push Press

   400m Run

   20 Toes to Bar 

Monday

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A. Every 2 minutes for 6 rounds:

    Back Squat

5x60, 4x70, 3x80, 2x85, 2x85, 2x85%

B. 3 Rounds:

   10 Hang Power Cleans (135/95)

   15 HSPU's

   20 Box Jumps (24/20)

*part B and Endurance are repeats from 1-23-17

Endurance

8 Rounds:

400m Run

12 KB Swings (53/35)

10 Burpees

2 minute rest