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32 Nod Place Unit B
Clinton, CT 06413

(860) 664-5347

Sunday

Sunday, 23 November 2014 00:00

Warm Up
Coaches Choice

Skill Work
Front Squat
Push Press

WOD
10 rounds of:

10 Front Squat (95/65)
10 Push Press (95/65)
100m Sprint

*Rest 1 minute between rounds.

Saturday

Friday, 21 November 2014 16:14

Warm Up

Coaches Choice
 
Skill Work
Hang Power Snatch
 
WOD
AMRAP 20 minutes of:
 
In teams of 2:
2 rounds of:
10 Burpees
20 Hang Power Snatch (95/65)
30 Box Jumps (24/20)
400m Partner run (after the 2 rounds are completed) 
 
*Except for the run, one of the partner rests while the other works. Split reps up as evenly as possible. 

 

Friday

Friday, 21 November 2014 00:00

Warm Up
4 minute of run, row or bike
Scapular Wall Slides 
Hanging Shrug
Air Squats (x20)
Scapular Push Ups (x20)

First...

Team Row - each person completes 750 meters switching every 250 meters @100% effort (each person rows 3 times )

Then...

30 Pull Ups
30 KB Swings (53/35)
30 Hand Release Push Ups 
30 KB Swings
30 Toes to Bar (modification - Lying V Ups)
30 KB Swings 
30 Hand Release Push Ups
30 KB Swings 
30 Pull Ups

(20 min cap)

Thursday

Thursday, 20 November 2014 00:00

Warm Up
4 minutes of run, row or bike
Samson Stretch
PVC Pass Thru's/Figure 8's
PVC Overhead Squats
Shoulder Mobility
Single Arm KB Swings (15x each)
Goblet Squats (x15)
Jumping Squats (x20)
2 minutes of run, row or bike

Skill Work
Overhead Squats
Shoulder to Overhead
Deadlifts

WOD
2 rounds of:

10 Overhead Squats (135/95)
30 Double Under's (modification: 75 single under's)
20 Shoulder to Overhead (135/95)
30 Double Under's
30 Deadlifts (135/95)
30 Double Under's
40 Calorie Row or 400m Run
30 Double Under's

*Take about 10 minutes to work up to your overhead squat weight. If you do not feel comfortable doing overhead squats even at a light weight, you will do front squats in today's workout.  I encourage you to attempt the overhead squat even if it's for the first 10 minutes, practice makes perfect.

Wednesday

Wednesday, 19 November 2014 00:00

Warm Up
4 mins of run, row or bike
Scapular Push Ups
Superman's
Lying V-ups
Dive Bombers
Waiter Walks
Wall Sits
High Knees/Butt Kicks
Leap Frog
2 min of run, row or bike

Skill Work
Back Squat
DB/KB Snatch

Strength
3 x 5 of:
Pause Back Squats

*Pause 5 seconds at the bottom of the squat.  Build up to a  5 reps.  Rest 2-3 minutes between sets

WOD
60 Wall Balls (20/14)
50 Overhead Plated Lunges (45/25)
40 DB/KB Snatch, alternating every other (53/35)
30 Burpees
20 Toes to Bar (modification: knees to chest)
10 Wall Climbs (modification: 20 DB or KB Press)

Tuesday

Tuesday, 18 November 2014 00:00

Warm Up
4 minutes of run, row or bike
Samson Stretch
Toe Touches
Goblet Squats 
Abmat Sit Ups
Inch Worms
Scorpions
Hollow Rocks
2 minutes of run, row or bike

Skill Work
Squat Clean
Hang Squat Clean
Hang Clean

Strength
15 minutes building up to a heavy clean complex

1 Squat Clean
1 Hang Squat Clean
1 Front Squat

WOD
AMRAP 14 minutes of:
5 Pistols (modification: assisted pistols or 10 air squats)
5 Hang Power Cleans (185/125)
10 Pull Ups (modification: banded pull ups or ring rows)
20 Double Under's (modification: 50 single unders)

 

Monday

Monday, 17 November 2014 00:00

Warm Up
4 minutes of run, bike or row
PVC Figure 8's/Pass Thru's
PVC Overhead Squats
Waiter Walks
Scapular Wall Slides
Lunges (x20)
Calf Stretch
Burpee Complex
Run 400 or Row 500m
Hand Stand Holds

Skill Work
Push Press

WOD
"Jack"

AMRAP 20 minutes of:

10 Push Press (115/80)
10 KB Swings (53/35
10 Box Jumps (24/20)

As many of you know may know we had a team from CFBG participate at the Branford CrossFit Fall Throwdown this past weekend.  The team consisted of Nick, Alex and Phil.  Phil was called in last minute due to an injury to their original teammate.  He filled in perfectly.  The team took first place in their division!  I couldn't be prouder of you guys, not just because you won but because of how far you've come.  The best part of what I do is the gratification I get from seeing you all improve and I thank you guys for allowing me to do that.  You guys did awesome!  

Another Monday coming up, let's see more big things at CFBG and continue to improve.  Have a great week!

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