Archives for December 2017

Sunday Core and Make Up Day

Crossfit WOD – “Deadlift”

Heavy Day Deadlift
5-3-3-2-2-1-1-1

                                   

 

Make Up Day

Rower Pike Ups and….. Flying Ice Climbing????? Never know what you’re going to see on a Thursday at CFF!?!?!

Crossfit WOD – “Johnny”

“JOHNNY”

1,200 Meter Run
Directly into…
3 Rounds:
19 Toes to Bar
87 Double-Unders
7 Hang Power Snatches (135/95)
Directly into…
Cashout: 1,200 Meter Run

 

 

Black and Blue!

Skill Work:

Strict HSPU 5 sets
13% of Benchmark
11% of Benchmark
9% of Benchmark
7% of Benchmark
5% of Benchmark

If you do not have Strict HSPU, then feet on a box and do 3 Sets, resting as needed between:
Set #1 – 18% of Benchmark Total Reps + 15 Strict Dumbbell Presses
Set #2 – 15% of Benchmark Total Reps + 12 Strict Dumbbell Presses
Set #3 – 12% of Benchmark Total Reps + 9 Strict Dumbbell Presses

CrossFit WOD – “Black and Blue”
5 Rounds For Time:
10 Power Cleans (135/95)
10 Burpees

Compare to:
Feb 2017, Oct 2015Aug 2014Oct 2012Aug 2012

ALL the awesome burpee hair today!

Blurring the lines on being faster than the camera on those Cleans!

 

Thrusters and Backwards Jackie – “Eikcaj”

With a 7:00 Running Clock:
Build to an 8RM Thruster (from the ground)

Following, between the minutes of 7:00-12:00, complete:
2 Sets of 5 Thrusters @ 85% of today’s 8RM

 

“Eikcaj”

1 Round:
30 CTB Pull-Ups
50 Thrusters (45/35)
70/50 Calorie Row

 

Sunday Make and Core Day

 

Crossfit WOD – “Jailbreak”

PAUSE FRONT SQUAT

On the Minute x 10:
1 Pausing Front Squat

There are two pauses in today’s squat:
Parallel
Bottom Position

Set #1, 1 Rep @ 45% of 1RM Front Squat
Set #2, 1 Rep @ 50% of 1RM Front Squat
Set #3,  1 Rep @ 55% of 1RM Front Squat
Set #4,  1 Rep @ 60% of 1RM Front Squat
Set #5,  1 Rep @ 65% of 1RM Front Squat
Set #6,7,8,9 and 10, 1 Rep @ 70% of 1RM Front Squat

“Jailbreak” Part #1
AMRAP 10:
3 Bar Muscle-Ups
5 Front Squats (165/110)
7 Burpee Box Jump Overs (24/20)

— Rest 2:00 —

“Jailbreak” Part #2
35 Burpee Pull-Ups for Time