Workout Of The Day

  • PLEASE CHECK ZEN FOR WORKOUTS

    As we get settled into the second location, it will be all hands on deck and the WOD will be posted for members on ZEN, This Website will be posting workouts again soon. 

    Our new address is 2730 Blackshear Highway, between the middle school and the High school, across from Cross Ties. Thanks, and stay strong !

  • CFNT - 220, April 24, 2017

    CROSSFIT  - Monday, April 24, 2017                      

    * Warm-up                                      

    200m row
    15 sec Ankle Mob
    30 sec Squat therapy
    Wrist Mobility
    SML/Pigeon
    Plate Halo's
    20 sec. Suppinated Hold  (for those with low elbows)
    10 Kip swings                                       

    * Strength and Metcon                                      

    6 - -12 - 9 - 6
    Burpee over Bar
    Front Squat (185/135)
    Chest to Bar pull-ups                                       

    * STRENGTH                                      

    Front-Squat (heavy single)

    10 minutes to find a heavy single, out of the rack.

    ===================================================

    Foundations, Day 4                                   

    * STRENGTH                                      

    (12 Minutes)
    -MB Clean 3x5 (20/14#)
    -Pull Up  3x5 (Band or Rings)                                       

    * MET-CON                                      

    3 rounds of:
    -15 American Swings
    -10 Burpees
    -100m Run
    (Record #/Time)
    *15 minute Cap
                                           

    * Nutrition                                      

    Explain, "What is a calorie".
    (10 minutes)


  • CFNT - 219, April 22, 2017

    CROSSFIT, 219                                   

    * STRENGTH         

    Partner WO for time                                      

    Teams of two, complete the following as fast as possible:

    First, carry the following plates to the end of a 50m Run
    2- 45's
    2- 35's
    2- 25's
    2- 15's
    2- 10's

    Then...
    500m Row
    50 Box Jumps 24/20
    500m Row

    Then..

    Retrieve all Weights from drop point.

  • CFNT - 218, April 21, 2017

           

    CROSSFIT, 218 Friday, April 21, 2017                                  

    * STRENGTH                                      

    Every minute on the minute for 12 minutes (6 sets), alternate between the following:
    - Min one: 5 Heavy Thrusters + 3 Burpee over Bar
    - Min two: 1 Deadlift @ 85-95%
    _____________________________________________________
    Your score is the combined total of your lightest set.                                       

    * TABATA                                      

    With a Tabata timer running, complete 4 rounds of the following, for total repetitions:
    20 sec of Pull-ups
    10 sec. rest
    20 sec. Toe-to-bar
    10 sec. rest

    ============================================================

    Foundations Day 3                                    

    * STRENGTH                                      

    Thrusters                                                   

    3x5                                                   

    Kipping 3x5                                       

    * MET-CON                                      

     " Deceptive "

    10 mins of:
    -10 HRPU
    -10 BFSU
    -20 Loaded Step-ups                                     

    * MOBILITY                                      

    Explanation of "Big 3" Stretches; and mobility chat

  • CFNT - 217, April 20, 2017

    CFNT, 217             

    Thursday, April 20, 2017                      

    * STRENGTH                                                       

    Bench Press 6x3                         

    1 x 3 : 55%

    1 x 3 : 70%

    1 x 3 : 80%

    1 x 3 : 90%

    1 x 3 : 90%

    1 x 3 : 90%                                       

    * Partner WO for time                                     

    For time:
    100 Walking Lunges
    300m OH plate Carry 35/25
    50 Wall Shots 20/14
    70 Double Unders (310 singles)
    90 BFSU
    1200m Row
    _________________________
    *Only one partner may work at a time.
    *Work may be divided however you wish.
    *Solo athletes perform half the reps.

  • CFNT - 216, April 19, 2017

     CROSSFIT - B.B. Wednesday, April 19, 2017                            

    * Warm-up                                      

    100 M Run
    30 sec sq thereapy
    Dislocates
    10-OH SQ w/ PVC
    Footwork Drills - PWR Snatch onto Plates from below Knees         

    * Overview                                      

    Build Confidence with Heaviest weight pulled into a "power" position, Focus is on pulling the second pull as hard as possible, getting as tall as possible as fast as possible while pulling under so that the weight can be caught above parallel. Don't be afraid to go heavy, If you can PWR Snatch/Clean the weight then you can certainly ''Squat''  Snatch/Clean it.                          

    * SKILL/STRENGTH                                                     

    15 Minutes to build to Heavy '' Power '' Snatch @ AHATA                       

    5 x 1 : AHATA                                      

    * SKILL/STRENGTH                                                       

    15 Minutes to build to heavy '' Power '' Clean @ AHATA                         

    5 x 1 : AHATA                                       

    * SKILL/STRENGTH                                                       

    OH Squat @ AHATA

    Remainder Of Class ( until 5 til ) to build to heaviest OHS @ AHATA                         

    4 x 1 : AHATA   

    ==============================================================                                 

    Foundations Day 2                         

    * Assessment                                      

    -200m run
    15-12-9 of:
    -Air Squats
    -Recline Pulls
    -Hand Release Push-ups
    200m run                                       

    * STRENGTH                                      

    Front Squats

    4x3                                                   

    3x5                                                  

    Push Press                                                   

    3x5

     


  • CFNT - 215, April 18, 2017

    CROSSFIT - Tuesday, April 18, 2017                      

    * SKILL/STRENGTH                                      

    Turkish Get-Up 3x1

    3x1 each side                                      

    * MET-CON                                      

    5 rounds for time:
    4 Hardest Pulls (MU, CTB, Pull-up, Band or Rings)
    8 Box Jump-over 24/20"                                                    

    Hardest Pull, DCBA

    A = Rings or Bands
    B = Pull-Up
    C = Chest to Bar
    D = Muscle Up                                                   

    * METCON  # 2 - at 10 min start the following...                                                   

    215b, Burpees / Double-Unders

    21-15-9
    Burpees (scale to HRPU)
    Double-Under's (scale to singles)

  • CFNT - 214, April 17, 2017

    CROSSFIT - Monday, April 17, 2017

    * STRENGTH                                      

    Back Squat 5x3 @ 85-90% 1RM

    All 5 sets should be with the same weight. Record the lightest weight used.                                      

    * MET-CON                                      

    AMRAP in 7 Minutes of...

    - SDHP, 7 reps 95/65

    - Front Squats, 7 reps 95/65

    - Push Jerks, 7 reps 95/65

    =================================================================

    Foundations Day 1                                     

    * Fundamental Movements                                     

    Back Squat                                                   

    3x5                                                   

    Deadlifts                                                   

    3x5                                                   

    Strict Press (CFT)

    3 attempts after a 5 min warm-up                                                   

    3x5



  • CFNT - 213, April 15, 2017

    CrossFit -  Bring a Friend Day - 4/15/27                      

    * Warm-up                                     

    100m Group run
    20 Plate Halos
    10 Lunge Twist reach
    10 Straight Arm Pulls
    30 second Squat therapy
    5 HRPU
    1 Lap bear crawl pushing a med-ball 20/14                                                   

    5 min of stick balance game.
    1 round of Partner jump drill; 3 over Legs, 3 over Forearm, 3 over Shoulder                                        

    * AMRAP (Partner WO)                                     

    Against a 15 min countdown timer, complete as many rounds plus reps as possible of:


    -50m Carry
     and rep scheme of 2-4-6-8-10-12... of
    -Burpee to "High five"
    -Pull-up, partner assisted (scale to rings)


    ====================================================================
    * Partners should work together, but work may be split when needed.
    * Each round will start with 1 50m Carry, then proceed with the ascending reps scheme     of   Burpees and Pull-ups.

                         
                                  

    Groups of two must carry 3 weights: Small, Medium, Large.
    Men: 50/45/35
    Mixed: 50/35/25
    Women: 40/35/20


  • CFNT, April 14, 2017

    CROSSFITFriday, April 14, 2017                      

    * Warm-up                                      

    A Mini round of FGB:

    5 Repetitions/Calories of each movement                                       

    * MET-CON                                     

    "Fight Gone Bad"

    For total Reps & Calories
    Three rounds of:
    1 min-  Wall-ball, 20/14
    1 min-  Sumo deadlift high-pull, 75/55
    1 min-  Box Jump, 20 box
    1 min- Push-press, 75/55
    1 min- Row (Calories)                                                   

    In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

    ==================================================

    Foundations, Day 9                                  

    * Warm-up                                      

    60 sec jump rope
    10 HBR
    10 Push-Ups
    SMW
    Dislocates
    10 OHS                                       

    * STRENGTH                                     

    Clean & Jerk

    10 min to build to a heavy Double                                                   

    Turkish Get-up                                       

    * MET-CON                                      

    Baby "Fight Gone Bad"

    Complete 3 rounds, for a total of 15 minutes:

    40 sec. Air Squat
    40 sec. Push Press
    40 sec. Step Up
    40 sec. Sumo Dead-Lift High-Pull
    40 sec. Jump-n-Jack
    (20 second break between each exercise)

  • CFNT, April 13, 2017

    CROSSFIT - Thursday, April 13, 2017                      

    * STRENGTH                                      

    Every 3 min for 15 min (5 rounds)
    6 Alternate Grip Pull-ups, (3L-3R) Add Weight if possible.
    7 DB Bench press
    8 Speed Skaters (scale to Skaters Lunge)                                       

    * MET-CON                                      

    Burped / KB Swing / BFSU

    Complete as many rounds and reps as possible in 10 minutes of:
    10 Ring Dips (scale to parallettes)
    20 Hand-to-Hand Kettlebell Swings 50/35
    30 BFSU

  • CFNT, April 12, 2017

    CROSSFIT - B.B. Wednesday, April 12, 2017                      

    * Warm-up                                      

    DIslocates
    10 OH Squats W PVC
    10 Kick Ups
    SML / Pig
    Burgener W Barbell                                       

    * SKILL/STRENGTH                                      

    Drop Snatch / Balance (10 Minutes)

    3x3 Drop Snatch @ AHATA from the racks                                       

    * SKILL/STRENGTH                                      

    E2MOM for 20 Minutes
    1 Pause Snatch from Hang + 3 High Hang Snatch @ 60% 1rm                                       

    * STRENGTH                                      

    Snatch Pull Dead Lift
    Remainder of Class - build to a heavy triple @ AHATA

  • CFNT, April 11, 2017

    CROSSFIT - Tuesday, April 11, 2017                      

    * Warm-up                                      

    200m Row
    100m Run
    Lunge-Twist-Reach
    5 Straight Arm pull
    5 HRPU
    10 Side Lunges                                       

    * SKILL/STRENGTH                                      

    Hand Stand / Walking Lunge / Hardest Pull

    Every 3 min for 15 minutes (4 rounds).
    -Handstand hold with Hands "marching in place" 16 steps.
    -16 Farmers Lunges, Walking 70/50#
    -3 Hardest Pull (Muscle-Up, C2B, Pull-Up, Bands or Rings)                                                   

    Hardest Pull 5x3

    A = Muscle Ups
    B = Chest-to-Bar
    C = Pull-Up
    D = Negatives (or Band assisted)                                       

    AMRAP (Partner WO)

                                          

    Partner WO, Run/T2B/HRPU/DU

    With a partner, complete as many rounds + reps as possible in 30 min:
    400m MB run 20/14
    40 Toe-to-bar (K2E)
    40 hand release push-ups
    40 DU (120 singles)

  • CFNT, April 10, 2017

    CROSSFIT - Monday, April 10, 2017                     

    * Warm-up                                      

    100m Run
    Dislocates
    30 sec Squat therapy
    10 Kip swings
    5 Pull-ups
    Prep for C&J                                       

    * SKILL/STRENGTH                                                                                         

    Clean & Jerk ladder

    On a Clean & Jerk ladder, complete 1 rep every 2 minutes until failure.
    *Men will make 20# jumps, while women will make 10# jumps.
    *5 rungs of the ladder must be completed to receive a score.                                                   

    Clean Ladder

    On a Clean ladder, complete 1 rep every 2 minutes until failure.
    *Men will make 20# jumps, while women will make 10# jumps.
    *5 rungs of the ladder must be completed to receive a score.                                       

    * STRENGTH                                      

    Front Squat 3x3 (from clean)

    ======================================================

    Foundations, Day 7                                  

    * Warm-up                                      

    2 min Jump rope
    20 Plate Halo's
    10 OHS  w/PVC
    1 lap bear crawl                                       

    * SKILL/STRENGTH                                      

    Clean

    Barbell Clean 4x5
    (20 minutes)                                                   

    Kip Swing/K2E/T2B 4x5                                       

    * AMRAP                                     

    7 min of:
    10 Wall Shot 20/14
    50m Farmers Carry @ 25-50% BW



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