Workout Of the Day
A.) CrossFit Games Sectional WOD 12.1
AMRAP in 7 minutes:
Burpees
*Jumping to a target 6” above reach
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B.) Back Squats
5 @ 65%, 5 @ 75%, 5 @ 75%, 5 @ 75%
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Tomorrow:
Sectionals WOD 12.1....again
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Andrea K.
Yesterday's Results
Workout Of the Day
A.) 5 ROUNDS FOR TIME:
7 Hang Power Snatch (95/65)
300 meter row
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B.) ALTERNATING FOR 6 MINUTES:
TABATA HOLLOWS
TABATA SUPERMANS
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Keith performs the hurdles during last night's CBCF Kids class
Yesterday's Daily WOD results
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Coming Tomorrow:
There will be a Part B tomorrow following the conclusion of everyone's 7 minutes Burpee AMRAP....think "Back Squats"
Workout Of the Day
A.) 15 Minutes to establish a 1RM Power Clean & Split Jerk
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B.) 3 Rounds
420 meter run
15 Pull Ups
15 Back Extensions
*Rest 2 minutes
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FOR ALL TEAM MEMBERS, PLEASE READ THROUGH THE STANDARDS AND HAVE AN UNDERSTANDING OF WHAT IS REQUIRED FOR THIS WOD.
I UNDERSTAND THAT MANY OF YOU THINK THIS IS "DUMB", BUT YOU'VE GOT TO ATTACK IT AS A TEST OF YOUR FITNESS.
WHAT DID YOU EXPECT...ATLAS STONES FOR TIME!?
IT'S WHAT I'VE BEEN PROGRAMMING YOU TO DO! YOU SHOULD ALL BE ESTATIC. FOR THE PAST COUPLE WEEKS WE'VE DONE OVER 150 BURPEES A WEEK. SO STOP COMPLAINING...IT'S ANNOYING, NO ONE WANTS TO HEAR IT, AND IT'LL COST YOU $5.
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THE GAMES WODS WILL BE PERFORMED ON SATURDAY BEGINNING AT 9AM AND AGAIN ON SUNDAY AT 9AM &10AM
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Some of the 7pm crew team
Yesterday's Results
Workout Of the Day
A.) 20 minutes of
1.) Snatch Balance – work to establish a 2RM
Or
2.) Push Press - work to establish a 2RM
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B.) AMRAP in 8 minutes:
15 Step Down Box Jumps
20 Burpees
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C.) 500 meter row TT
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Mike J.
Yesterday's results
Workout Of the Day
A.) Back Squat
4 @ 70%, 4 @ 75%, 4 @ 80%, 4 @ 85%
*Use the percentages off of what you achieved on Saturday for your 1RM
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B.) 5 minute AMRAP DU or Row for calories (choice)
4 minute AMRAP of Hang Power Cleans (135/90)
3 minute AMRAP of T2B
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Casey Allie
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Yesterday's results
Workout Of the Day
A.)For Time:
75 Calorie Row
50 KB Swings (70/53)
25 Strict Pull Ups
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B.) Tabata Sit Ups
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Joe C. pushes through the ring push ups during yesterday's benchmark "Coe"
"Coe": 10 rounds: 10 Thrusters & 10 Ring Push Ups
Jacquie, Isabelle, and Miss Lana...just hangin' out
9AM & 10AM THIS MORNING!
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Great crowd at yesterday's WOD!
Team WOD results
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Negotiations were a bit irreverent, but I have put a stop to this.
Please do not use the last 3 parking spots in the lot.
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Mr. & Mrs. Nicholas Triglia
*All pics from Nick & Patty's Wedding are on the CBCF Facebook page
Workout Of the Day
A.) Back Squat
5 @ 70%, 5 @ 80%, 2 @ 85%, 2 @ 90%, 1 @ 100%
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B.) Teams of 2:
In 15 minutes, score as many points as possible with only one teammate working at a time:
1 Lap Run = 30 points
Muscle Up = 10 points
Toes-to-Bar = 3 points
Kettlebell Swing = 2 points
Double Under = 2 points
Push Up = 1 point
Single Under (as a sub for DU) = 1 point
Knee Raises (as the T2B sub) = 1 point
IF ANY FEMALE GETS A MUSCLE UP = 200 POINTS
*Everyone MUST perform each of the movements at least once (or the sub), except for muscle ups
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THIS IS YOUR DAY!
Miss Patty M. (last time for that)
Mr. Nick T.
CONGRATULATIONS TO YOU BOTH!
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Yesterday's results
Workout Of the Day
A.) Bench Press
5, 4, 3, 2, 1
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B.) 2 Rounds For Time:
25 Pull Ups
25 Burpees
25 Back Extensions
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Julie
Yesterday's results
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Squats and a Team Metcon tomorrow at 9am
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BENCHMARK ON SUNDAY AT 9AM & 10AM
This will be the last "Benchmark" until April 1st due to the CrossFit Games Sectional WODs being held on Saturday and Sunday mornings at CBCF for the next 5 weeks
Workout Of the Day
A.) Power Clean
Build to a heavy single in 15 minutes
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B.) 3 rounds for reps/time:
500 meter row
Max reps Shoulder-to-Overhead (115/78)
*Once you drop the bar, that concludes the round
**Score is time in seconds divided by total reps; the lower the score the better
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The Birthday Boy and his "cute, little, red ones"
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That's my boy!
Cole shouts some encouragement to Brenda during yesterdays WOD. (For those that were there last night, the boy was an obvious riot)
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