CF Conditioning 4.17



EMOM 10:

Odd: 5 BB Bench Press

Even: 5 BB Deadlifts


Tabata Mash Ups:

Band Pull Aparts

Tricep Pull Downs

Endurance Running

Endurance Running WOD 4.17.2014

Warm up & Mobility

A. 2 x 200 m Jog

B. Timed 800 m run

rest 5 minutes

Timed 800 m Run

Maintaining consistent pace.

C. 3 sets of

10 GHD Sit-ups

10 GHD Hip Extensions.

Nice work everyone. Your times are getting better and more consistent!


Sugar Free Challenge News

Time to start planning for Monday, April 21

Clean out your pantry and fridge.    Removing temptation will make it much easier.

Go shopping!   Take your approved food list with you and buy plenty of meats, vegetables and good fats. Approved Food List

Read labels!   Sugar is hidden in many foods with many different names.

Prepare!      Make larger batches of food.   Check out for sugar free approved recipes.  (see links below)

Each day you are 100% sugar free, give yourself a check mark on the white board.


WOD 4.17.14



A. High Hang Power Clean every 30 seconds x 10

*technique oriented/moderate


B.  2 TnG Power Cleans + 1 Split Jerk EMOM 12

*increase weight every 3 rounds

*Moderate loading


C.  400m Run @ 50%

Rest 2 minutes

400m Run for time


D.  4 x 15 GHD Sit Ups

Reminder:  Endurance Class tonight at 4:30!

CFKids WOD 4.16.14

Warm-Up ~ 3 Rounds:

  • 10 Jumping Jacks
  • Bear Crawl > 3 Monkey Hangs
  • 5m 1-legged hops (ea. side)
  • Perimeter Run

Discussion:  Body Control (Squats, Push-Ups)

Skill:  Rope Climbs


W.O.D. ~ 3 Rounds:

  • 1 Rope Climb
  • 15 Push-Ups
  • 25 Squats

Game ~ CrossFit Switch!

CFKids class will be at 10:00 a.m. tomorrow, Good Friday.  :)
There will be no kids’ class next week due to April vacation.