Tuesday, August 17 WOD
Aug1
We hope you have recovered from yesterday’s fun!
Today - the dreaded OVERHEAD SQUAT!
WOD: 10…9…8…7…6…5…4…3…2…1
OVERHEAD SQUATS (RxD weights: 135# men, 75# women)
MEDICINE BALL PUSH-UPS
Perform 10 x OHS, then 10 x push-ups… move to 9 x OHS, 9 x Push-ups…. work to one rep of each, then done!
3:00 rest…..
500 meter Row for time!! All-out efforts only!
Snatch master conquers the Overhead Squat Rx'D
Josh gets his pull-ups
Monday, August 16 WOD
Aug3
SCORCHER!!!
I heard a few new names for “burpees” today, most of which cannot be repeated - at least not in front of children. Heck of a start to this week!
Today’s fun… FOR TIME:
6 Rounds:
Run 400 meters
25 x Plate Jump Burpees
Hydrate, crossfitters. its hot and nasty, both outside and in the box. You cant drink enough (WATER) this time of year. If you are feeling sluggish and tired, check your hydration. Peeing dark yellow…. oops, you are already dehydrated to the point where it really hurts performance. So raise a glass of ICE WATER to an awesome start to another tough week at CROSSFIT FTP!
Noon action before the wod....
... during the "fun"...
... and after!
MORE ACTION:
Friday the 13th!
Aug0
CINDY…. with a twist!!
Cindy is fun, we like to do Cindy. Harmless little AMRAP. The challenge today was to see who could PR with our added little twist… SHOW HANDS on each push-ups!
Yep, just like it was used at The Games, that annoying little showing of the hands at the bottom of each push-up added a nice bit of extra discomfort. But hey… we saw alot of Rx’D “chest to ground” push-ups that we sometimes struggle with.
“CINDY with a twist”
20:00 AMRAP:
5 x Pull-ups
10 x Push-ups (must lift both hands off the floor at the bottom of each push-up!)
15 x Squats
CROSSFIT FTP CRAZINESS
Thursday, August 12 WOD
Aug1
LIFT:
4-4-4-4-4 Split Jerk (post hightest 4x load lifted)
WOD:
Run 1 mile, then pick up a Med Ball (men 20#, ladies 14#) and run 800 meters. Post total time for 1 and 1/2 mile run added together.
Wednesday, August 11 WODS
Aug0
WOD #1:
5-4-3-2-1 Overhead Squat (post 1RM)
WOD #2:
5:00 AMRAP (running clock):
first 3:00 THRUSTERS (95#/65#)
second 2:00 BURPEES
Post total reps for thrusters and burpees added together.
WOD 3: “DEATH BY PLATE PUSH”
Each minute, ON THE MINUTE, complete one plate push. Start with 10 yards. Each minute, when you push, you need to add 10 yards to that plate push. Continue until you cannot complete the required yardage in that 1 minute.
EXAMPLE: minute 1… go 10 yards. minute 2…. go 20 yards (total is 30 yds). minute 3… go 30 yards (total is 60 yds)… and so on.
SCORE: Add TOTAL YARDS completed for the entire set!
Nice work, Cowboy, setting the best score of the day with 340 yards covered!
Shannon posts the best OHS of the day at 155#!
Tuesday, August 10 WOD
Aug2
10:00 AMRAP:
7 x Ground to Overhead (95#/65#)
14 x Wall Ball
150 yard Run
5:00 REST
10:00 AMRAP:
16 x Double-Unders
8 x Burpees
4 x Turkish get-ups (35#/25#)
Add total rounds (and reps) done for each AMRAP for a total score!
Snatch master haulin at NW Regionals!
Monday, August 9 WOD
Aug0
“Roy”
Five rounds for time of:
Deadlift, 15 reps (225# men, 155# women)
20 x Box jumps (24 inch box men, 20 inch box women)
25 x Pull-ups
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
How are everyone’s hands feelin? Tough WOD… TOUGH CROSSFITTERS! To everyone who did their very best version of “Roy” CHEERS! And congrats. Be proud of the work you put in to this killer WOD!
Thursday, August 5 WOD
Aug0
A little change of pace today… and it proved to be a killer WOD!
SKILL: Agility ladder
WOD: for time:
1000 meter ROW
40 x Hurdle Burpees (must laterally jump a 6″ hurdle each burpee)
30 x Pull-ups
20 x Push Press (men 115#, women 75#)
100 yards Plate Push
Cooling off in the sprinklers after plate pushes in 95 degree heat!
Wednesday, August 4 WOD
Aug0
SKILL: The Medicine Ball Clean
WOD: 4 Rounds, for time:
20 x Med Ball Cleans (20# men, 14# women)
40 x Walking Lunges
20 x 1-arm DB Snatch
How those legs feelin after 160 lunges?? Yikes!
Still smiling after a morning FULL of cleans and lunges
Tuesday, August 3 WOD
Aug0
today’s fun….
5K RUN (3.1 miles)
FIND YOUR WEAKNESS, MAKE IT YOUR STRENGTH!
Embrace those hard days and WODS you don’t like very much, and kick the snot out of it in order to get better!
Those brave Crossfitters who threw down and worked the pavement over today… NICE JOB! BE PROUD!
Mr. Cote and "Rookie" conquer the heat
