December 2017 Programming Breakdown
December 2017 Programming
Click here to view the month of November Programming Password Required CFML Athlete and would like access? Send us an email
Black Friday, just got personal
Sunday 11.12.17 CrossFit
RowVember WOD #2 Wednesday 11.15.17 Register Here to win Ca$h prizes Strength 10min EMOM ODDs: x4 Back Squats @ 75% EVENs: 10 Ring Rows Intent: Ring Rows & Back Squats should be for speed with perfect form. Metcon 5 Rounds 40 Yard Sledpush (Moderate Weight) Rest 60s b/t rounds -Then- 5 Rounds 40 Yard Front Rack […]
Saturday 11.11.17
RowVember WOD #2 Wednesday 11.15.17 Register Here to win Ca$h prizes “Field Day” 1) Max Distance Broad Jump: 3 Attempts (inches) Broad jump is a test of power-output. NFL RB 10+ ft. 2) Max UB Wallballs (20,14)(reps) Test of mental capacity/endurance. 3) Max Calories on the Rower in 8:00 (cals) 4) Max Push-ups in 60s. (reps) […]
Friday 11.10.17 WOD
“Andy” For time, wearing a 20-lb. vest: 25 thrusters, 115 lb. 50 box jumps, 24 in. 75 deadlifts, 115 lb. 1.5-mile run 75 deadlifts, 115 lb. 50 box jumps, 24 in. 25 thrusters, 115 lb. U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical […]
Thursday 11.9.17 WOD
RowVember Week 1 Complete Forgot to sign up? Click Here Skill Accessory WOD 10min EMOM ODDs: 50 Ft Bottoms-up KB Carry EVENs: Skill Goat 1 *Skill Choices: Kipping or pull up, muscle up variation Intent: Nothing should be too taxing here as we are looking for roughly 30-40s of work for each minute. Similar to […]
CrossFit websites; Open source or is it just stealing?
COMMON PROGRAMMING PITFALLS Do you search the internet every night looking for tomorrows workout? There are inherent risks to this that many Athletes and trainers don’t think about. Simply taking a ‘cool’ workout from someone else’s website disregards the thoughtfulness of the plan and increases your risk of these common programming pitfalls. MINDSET: Speculating […]
Wednesday 11.8.17 WOD
RowVember starts today! Weekly Ca$h prizes & chance to win new concept2 rower! Register Here RowVember WOD #1 Row Max Distance in 2min **Top Female and Male win $50 Ca$h** Metcon “Cindy” 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups […]
Tuesday 11.7.17 WOD
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Skill 8min EMOM ODDs: 20-30s Kipping. Adv: T2B, Butterfly Pull-up EVENs: 10-20s L-Sit or L-Hold Adv: HS Walking Intent: Skill work similar to last week Thurs. Spend 10:00 learning the kip or refining current technique. Keep sets small to […]
