"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
"I like running because it's a challenge. If you run hard, there's the pain----and you've got to work your way through the pain. You know, lately it seems all you hear is 'Don't overdo it' and 'Don't push yourself.' Well, I think that's a lot of bull. If you push the human body, it will respond." - Bob Clarke, Philadelphia Flyers general manager, NHL Hall of Famer.
CFCP shirts are in! Coaches will distribute shirts AFTER the WOD. If you have not paid, you will need to bring in your $30 before you receive your shirt.
CFCP will be hosting a St. Patrick's Day WOD this Saturday, March 17th at 1000. The WOD will be the CF Games Open WOD 12.4. Athlete's competing in the open will be judged during this time but all athletes are welcome to join the fun. Athlete's are encouraged to wear green in honor of the day. There will be a buy-in of coaches choice if green is not visible. Please bring an appetizer and drink of choice for the post WOD festivities.
0600 and 1145 classes in Bldg 1782
Warm Up
Athlete's Choice
WOD
Athletes unable to attend Saturday's St. Patrick's Day festivities, this is for you! We would hate for you to miss out on the fun. Those attending Saturday are HIGHLY encouraged to use today as a rest day but please feel free to come out and motivate.
CrossFit Games Open 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
CFCP shirts are in! Coaches will distribute shirts AFTER the WOD. If you have not paid, you will need to bring in your $30 before you receive your shirt.
CFCP will be hosting a St. Patrick's Day WOD this Saturday, March 17th at 1000. The WOD will be the CF Games Open WOD 12.4. Athlete's competing in the open will be judged during this time but all athletes are welcome to join the fun. Athlete's are encouraged to wear green in honor of the day. There will be a buy-in of coaches choice if green is not visible. Please bring an appetizer and drink of choice for the post WOD festivities.
Done at home on your own.
Warm Up
As Needed
WOD
Done at home on your own
5x25 Meter Sprints
Rest 1 Minute
5x50 Meter Sprints
Rest 1 Minute
5x75 Meter Sprints
Rest 1 Minute
5x100 Meter Sprints
Rest the amount of time it takes to complete each sprint.
CFCP shirts are in! Coaches will distribute shirts AFTER the WOD. If you have not paid, you will need to bring in your $30 before you receive your shirt.
CFCP will be hosting a St. Patrick's Day WOD this Saturday, March 17th at 1000. The WOD will be the CF Games Open WOD 12.4. Athlete's competing in the open will be judged during this time but all athletes are welcome to join the fun. Athlete's are encouraged to wear green in honor of the day. There will be a buy-in of coaches choice if green is not visible. Please bring an appetizer and drink of choice for the post WOD festivities.
0600, 1145 and 1630 classes in bldg 1782
Warm Up
10 Burpees
10 Hip Extensions
10 Sit-up's
3x 10 sec Handstand Holds
WOD
10 Minutes of Gymnastics Skill Work. This can include HSPU, MU technique and progressions, Ring work, or L-sits.
Then:
3 Rounds
10 Meter Handstand Walk
25 Walking Lunges
50 Double Unders
“If you only do what you know you can do- you never do very much.” - Tom Krause
CFCP shirts are in! Coaches will distribute shirts AFTER the WOD. If you have not paid, you will need to bring in your $30 before you receive your shirt.
CFCP will be hosting a St. Patrick's Day WOD this Saturday, March 17th at 1000. The WOD will be the CF Games Open WOD 12.4. Athlete's competing in the open will be judged during this time but all athletes are welcome to join the fun. Athlete's are encouraged to wear green in honor of the day. There will be a buy-in of coaches choice if green is not visible. Please bring an appetizer and drink of choice for the post WOD festivities.
CFCP shirts are in! Coaches will distribute shirts AFTER the WOD. If you have not paid, you will need to bring in your $30 before you receive your shirt.
CFCP will be hosting a St. Patrick's Day WOD this Saturday, March 17th at 1000. The WOD will be the CF Games Open WOD 12.4. Athlete's competing in the open will be judged during this time but all athletes are welcome to join the fun. Athlete's are encouraged to wear green in honor of the day. There will be a buy-in of coaches choice if green is not visible. Please bring an appetizer and drink of choice for the post WOD festivities.
0600, 1145 and 1630 classes in bldg 1782
Warm Up
2 Rounds, 10 Reps of:
Athletes choice. Pick 2 weaknesses and work on it (i.e., HSPU, pistols, L-sits, etc.)
You will have 10 minutes to complete.
WOD
1st
3x5 Front Squat
2nd
On the minute every minute for 20 minutes, complete 2 Back Squats at 60% of your 1RM followed by 1 HSPU. The HSPU should be strict with no kip at all. The idea is to work on form and keeping the feet inside the width of the hands.
"Continuous effort -- not strength or intelligence -- is the key to unlocking our potential."
- Liane Cardes
CFCP shirts are in! Coaches will distribute shirts AFTER the WOD. If you have not paid, you will need to bring in your $30 before you receive your shirt.
ON YOUR OWN
Warm Up
As Needed
WOD
Run 5K. Every 2 minutes stop and do 20 air squats.
This WOD is done at home on your own. No coaches will be at the Box.
CFCP shirts are in! Coaches will distribute shirts AFTER the WOD. If you have not paid, you will need to bring in your $30 before you receive your shirt.
0600, 1145 and 1630 classes in bldg 1782
Warm Up
400m run w/medball
10 Wall ball shots
10 GHD sit-up's
10 Walking lunges w/medball overhead
WOD
In Teams of 2
100 KB Swings (1.5/1)
100 T2B
100 Medicine Ball Push Ups
100 Box Jumps (24/20)
Only one athlete performs each exercise at a time. While athlete one is performing the exercise, athlete two is running 200 Meters. Athletes change over when 200 Meters is completed.
CFCP shirts are in! Coaches will distribute shirts AFTER the WOD. If you have not paid, you will need to bring in your $30 before you receive your shirt.
CFCP shirts are in! Coaches will distribute shirts AFTER the WOD. If you have not paid, you will need to bring in your $30 before you receive your shirt.
Warm Up
300m row
2 Rounds of:
3 Deadlift (95/65)
3 Hang Power Clean (95/65)
3 Front Squat (95/65)
3 Push Jerk (95/65)
WOD
“135lbs of Death”
5 Rounds for time of:
135lb Deadlift, 15reps
135lb Hang Power Clean, 12reps
135lb Front Squat, 9reps
135lb Push Jerk, 6reps
CF Games Open WOD 12.1 in the books. Outstanding showing and effort from all athletes this weekend!
