12/13/17

Image may contain: 6 people, people smiling, people standing and shoes

If you didn’t already hear CFDNR swept the podium this last weekend at Jingle all the weights. Great job to all of our athletes that competed on Saturday, and a big thanks to everyone that made it out to cheer and support those competing.

Freedom WOD Classes

Warm Up:
9-6-3
Single leg KB DL (per leg)
Russian KB Swings

Split Technique:

Strength:12 mins
3×3 Split Jerk  Balance at 80% of Jerk 1 RM
Mobility between sets
Player’s Choice

Metcon:
12 Min AMRAP
10 Deadlifts 135/95
10 T-2-B
100 M Run (50m down 50m back, Mitsubishi sign and back)

Elite Competition Class

1. Barbell Cycling
For Time:
21 Push Presses (185/135)
21 Front Squats (185/135)
21 Hang Power Cleans (185/135)

Rest 2:00

15 Push Presses (205/145)
15 Front Squats (205/145)
15 Hang Power Cleans (205/145)

Rest 2:00

9 Push Presses (225/155)
9 Front Squats (225/155)
9 Hang Power Cleans (225/155)

Rest 2:00

6 Push Presses (245/165)
6 Front Squats (245/165)
6 Hang Power Cleans (245/165)

2. Conditioning
AMRAP 12:
3 Burpee Box Jump Overs (24/20)
3 Calorie Row
6 Burpee Box Jump Overs (24/20)
6 Calorie Row
9 Burpee Box Jump Overs (24/20)
9 Calorie Row

Climb by 3 each round.

3. Ski Erg Conditioning
2 Rounds:
21 Calorie Row
Rest 1:00
18 Calorie Row
Rest :45s
15 Calorie Row
Rest :30s
9 Calorie Row
Rest 2:00

Brother Bro’s Barbell Club:

Wednesday (Session Two)
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every minute, on the minute, for 5 minutes (5 sets):
Snatch Balance x 1 rep

Build over the course of the 5 sets.

B.
Every 2 minutes, for 24 minutes (12 sets):
Snatch

*Sets 1-2 – 2 reps @ 65%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 75%
*Sets 7 – 1 rep @ 80%
*Set 8 – 1 rep @ 85%
*Set 9 – 1 rep @ 90%
*Set 10 – 1 rep @ 95%
*Sets 11-12 – 1 rep @ 85%

C.
Every 2:30, for 10 minutes (4 sets):
Push Press x 4 reps @ 90-95% of 4-RM weight

D.
In 18 minutes, build to a 3-RM Deadlift

12/13/17 QuickFit

Warm Up: 4 Min Limit
3 Rounds
8 Air Squats
5/Leg Side Lunges
5 Burpee Broad Jumps

Hip Development: 4 Mins
4 Min AMRAP
8 / Leg Rotational Step Ups
20 Hip Bridges or 10/side single leg

Technique Review / workout brief

Wod: 14 Mins
14 Min EMOM
Odd: 7-10 Lateral Burpee Box Jump Overs
Even: Row 175/200 M

12/12/17

It’s here! Our annual 12 Days of Christmas WOD! Don’t be shy this only comes around once a year, we hope to see all of you join in on today’s fun!

Freedom WOD Classes

Warm Up:
3 Rounds
10 Hallow Body Kipping Swings
3 Bear Complex reps with unloaded bar

Metcon: 45 min Cap
This is performed just like the song!
“12 Days of Christmas”
1 Bear Complex 95/65
2 Snatches 95/65
3 Strict Press 95/65
4 Burpees
5 Front Squats 95/65
6 Pull-ups
7 Hang Cleans 95/65
8 Hand Release Push-ups
9 Back Squats 95/65
10 Lat. Bar Jumps
11. V-ups
12 O.H. Squats 95/65

Example:
1 bear complex
2 Snatches, 1 bear complex
3 Strict Press, 2 Snatches, 1 bear complex
4 Burpees, 3 Strict Press, 2 Snatches, 1 bear complex

and so on..

Elite Competition Class

1. Running 
2 Rounds:
500m Run
Rest 1:00
400m Run
Rest :50
300m Run
Rest :40
200m Run
Rest :30
100m Run
Rest 3:00 between rounds

2. Handstand Push-ups
AMRAP 2:00
Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)
Rest 1:00
AMRAP 2:00
Strict Handstand Push-ups
Rest 1:00
Max Strict Press (95/65)*
*Continuous motion, no pausing overhead or in rack

3. Conditioning
5 Rounds, On the 4:00
15 Toes to Bar
15 Deadlifts (225/155)
15/12 Calorie Assault Bike

4. Midline
5:00 Sand Bag Hold (120/80)
Every break: 20 GHD Sit-Ups

12/12/17 QuickFit

Warm Up: 3 Mins
1 Min Casual Row/Bike
20 Sec Intense Row/Bike
40 Sec Casual Row/Bike
20 Sec Intense Row/Bike
40 Sec Casual Row/Bike

Shoulder Development: 4 Min Limit
2 Rounds
10-15 Banded Face Pulls
10-15 Banded W’s
10-15 Shoulder Pull Downs
Rest 30 Secs

Technique Review / workout brief
Ring Row
HSPU

Wod: 15 Min Cap
3 Rounds For Time:
400 M Run
15 Ring Rows
10 HSPU

12/11/17

No automatic alt text available.

Congratulations to the Doctor, Doctor Ashley Malmlov! Thats right she is a                double doctorate, BOOM!

Freedom WOD Classes

Warm Up:
3 Rounds
2 Turkish Get Ups Each side
4 Dragon Flags
6 KB SDLHP

Strength:
Snatch (this is ran as a group with the coaching leading the count)
3×3 at 80% With a 2 sec pause at the top of the “Lift off” or right above the knees

Back Squat (Mobility between sets)
3×3 at 80% With a 2 sec pause in the bottom position of each rep

Metcon:
“Doctor Doctor”

Tabata
45 sec on / 15 sec off. You will spend 4 rounds at one station before rotating to the next station.
Russian Twist 15/10
Row for Meters
Plate Sit Ups 15/10  https://www.youtube.com/watch?v=NVjdD3b6tys
Plate Step Ups 24/20 (15/10lbs)

Modify plate sit ups to regular sit ups holding the plate on your chest if needed.

Elite Competition Class

1. Snatch
7 Sets (Building to a Heavy):
Power Snatch +
2 Second Pause Low Hang Squat Snatch +
Overhead Squat

then

Heavy Single Snatch
3×1 (Between 85-92%)

2. Puase Squat
On the Minute x 10
1 Squat W/3 Second Pause at the bottom

3. Ring Muscle-Ups
3 x AMRAP 2:00:
Strict Ring MU
Rest 1:00 between rounds

4. Conditioning
3 Rounds:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (155/105)

Brother Bro’s Barbell Club:

Monday (Session One)
A.
Every 2 minutes, for 6 minutes (3 sets):
Drop to Split x 3 reps

Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Behind The Neck Jerk In Split x 3 reps

Build over the course of the 3 sets.

B.
In 25 minutes, build to a 1-RM Clean & Jerk

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps

*Sets 1-2 @ 85%
*Sets 3-4 @ 90%
*Sets 5-6 @ 95%

D.
In 15 minutes, build to a 1-RM Bench Press

12/11/17 QuickFit

Warm Up: 3 Mins
1 Min Shuttle Run – E to W
30 Sec Walking Samson
30 Sec Inch Worm
1 Min Bear Crawl – E to W

Core Development: 4 Mins
Min 1: M.E Sit-ups
Min 2: Sledge Swings (Left)
Min 3: Hollow Hold
Min 4: Sledge Swings (Right)

Technique Review: 4 Mins
Review all Movements

Workout: 12 Min Cap
10-1 For Time:
MB Cleans
Hand Release Push Ups
Wallball Sit-ups

12/9/17

Barbells and Badges WOD 1

Teams of 4 (2 male / 2 female)

18 Minute AMRAP – 1 athlete works at a time.

60 Burpees
60 Box Jumps 20/24
60 Russian KB Swings 53/35
60 Med Ball Cleans 20/14
60 Hand Release Push Ups

One athlete will also be accumulating max calories
on a rower. Athletes can change at any time.

Two scores: AMRAP number and total Cals on rower.

12/8/17

Image may contain: 1 personImage may contain: 1 person, smiling, closeup and indoor

Happy Birthday Kale 30, Christine 40 and Danielle 28!

Freedom WOD Classes

Warm Up: 5 mins
High Knees down and back (long side / east to west)
Butt Kicks down and back
Samson Stretch down and back
15 PVC Pass Throughs
15 PVC Front Squats
15 PVC Hang Clean and Jerk

Strength:
Clean (this is ran as a group with the coaching leading the count)
3×4 at 70% With a 3 sec pause at the top of the “Lift off” or right above the knees

Front Squat (Mobility between sets)
3×4 at 70% With a 5 sec pause in the bottom position of each rep

Metcon:
“Christine 40” “Kale 30” “Danielle 28”
Teams of 2, AMRAP 25:
12 Cal Row
40 Wall Ball
8 HSPU
30 DB Power Cleans
17 DU
28 Single Arm KB Floor Sweeper (14 each side)

You may split the reps up as needed.

 

Elite Competition Class

1. Deficit Handstand Push-ups
4 Giant Sets:
2 Deficit Kipping Handstand Push-ups
4 Deficit Kipping Handstand Push-ups
6 Deficit Kipping Handstand Push-ups

Rest 2:00 between rounds

Athlete’s choice on deficit levels, with the
first two reps being the largest. The four reps are
completed at a lesser deficit, with the final
6 repetitions at the smallest, if not floor. Move
from deficits with as little rest as possible

*Repeat from last week. Aim to clear repetitions
faster than previous.

2. Weightlifting
Running Clock…
5 Minutes to find Heavy Single Push Press
5 Minutes to find Heavy Single Push Jerk
5 Minutes to find Heavy Single Split Jerk
10 Minutes to find a Heavy Back Squat Triple

3. Conditioning
For Time:
50/35 Calorie Bike
40 Toes to Bar
30 Dumbbell Squat Snatches 50/35

4. Odd Object Conditioning 
For Time:
10-8-6-4-2: Sand Bag Cleans 150/100
30-25-20-15-10: GHD Sit-Ups

Brother Bro’s Barbell Club:

Friday (Session Three)
A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 4 sets.

B.
In 25 minutes, establish a 2-RM Clean & Jerk

C.
Every 90 seconds, for 12 minutes (8 sets):
Back Squat x 1 rep

*Sets 1-3 @ 85%
*Sets 4-6 @ 90%
*Sets 7-8 @ 93-96%

D.
Four sets of:
Strict Pronated Grip Pull-Ups x 5 reps
Rest 30 seconds
Glute Ham Raises x 6 reps
Rest 30 seconds
L-Sit x 20 seconds
Rest 60 seconds

12/8/17 QuickFit

Warm Up: 5 Mins
3 Rd Rotating Tabata (20:10)
Bear Crawl
Cat Cow
Jump Rope

Core Development: 4 Min 
1 Min Hollow Body
1 Min Sit Ups
30 Sec Rest
30 Sec Hollow Body
30 Sec Sit Ups

Technique Review / workout brief
Bear Crawl

Workout: 14 Mins
Start at any station
3 Min M.E DU
3 Min M.E Bear Crawl
3 Min M.E Burpees
Rest 2 Mins
1 Min M.E DU
1 Min M.E Bear Crawl
1 Min M.E Burpees

12/7/17

Image may contain: 2 people, people smiling, people standing

Stage 1: The Open

Five Weeks – Feb. 22-March 26

18.1- Feb. 22-26

18.2- March 1-5

18.3- March 8-12

18.4- March 15-19

18.5- March 22-26

Registration for the Open begins Thursday, Jan. 11, 2018.

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.

Anyone aged 14 or older can compete. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof.

The Open offers two versions of each workout, scaled and Rx’d. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. An official CrossFit Games app will be available in late January, which will focus on your own personal performance in the Open.  

At the end of five weeks, the fittest move on to the next stages of competition: the Regionals and the Online Qualifier.

Freedom WOD Classes

Warm Up:
3 Rounds
5 K-2-E
7 Hang Snatch
9 Pendlay Rows

Mobility: 12 min
Shoulder/Chest and Lats

Strength: 
5 Min EMOM
8-10 Ring Dips with the remaining time in the min Hollow Hold

Metcon:
3 Rounds
400m Run
21 Snatch 75/55
12 T2B

Elite Competition Class

1. Gymnastics
5 Rounds, Not for Time:
50 Double Unders
50′ Handstand Walk

2. Conditioning
“Glen”
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.