Sua Sponte
Sua Sponte
Sua Sponte
Sua Sponte
Doing Work Overseas
Doing Work Overseas
To The Lost… Memorial Day Event
To The Lost… Memorial Day Event
Coach Nate at The CrossFit Games Mid Atlantic Regionals 20014
Coach Nate at The CrossFit Games Mid Atlantic Regionals 20014

To The Lost...

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WOD

Back Squat (based on 1rm squat): 3X5@70%

Then…

For time:

10 Muscle-Ups

*Rest 1:00*

30 Clean & Jerks AFAP (anyhow) 135/95#

*Rest 1:00*

60 Double Unders

*RX+ 20 Muscle-Ups

Do Work…

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This will be a Deload week. The weights will be lighter so stick to the prescribed percentages and focus on speed and technique.

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WOD

EMOM for 7:00-

5 Power Snatches*

*At 80% of 5rm.

Then…

20:00 AMRAP at a conversational pace of:

20 Wall Balls 20/14#
20 Box Jumps Overs 24/20″
20 KB Swings 24/16kg
20 Double Unders

*RX+ 30# wall ball, 32kg KB

Do Work…

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Last chance to sign up for the flexible dieting seminar with Nicole Capruso this Sunday at 10am right here at CFSS!

Register Here

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WOD

Front Squat (Based on 1RM Clean):
1X5@70%, 1X5@80%, 1X5@85%, 2X3@90%, 1X5@85% – rest 2:00 or more if Jerk misses occur

Then…

10:00 to complete:

200 Double-Unders
100 Wall Balls 20/14#
ME Muscle-Ups with the remainder of the 10:00

Rest 1:00 after completing the 10:00, then…

2:00 ME Deadlifts 225/135#

Note: Do small sets (5-10 fast UB reps), and try to minimize rest intervals to keep moving at relatively the same pace for the entire 2:00.

*RX+, Deadlift 275/185

Do Work…

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Announcing the weekly CFSS Community/Intro WOD!
We will now be holding a FREE Community WOD every Saturday at 9am. This WOD is opened to ANYONE who is curious about trying out CrossFit and our gym here at CFSS! The programming and workouts will be tailored for the beginner so this is a chance to have all your friends and family who are curious but intimidated by CrossFit come see what it’s all about. You do NOT need to be with a member to attend but members are more than welcome to join the class with their friends and family. The first Saturday Community WOD will be held next Saturday, January 31st at 9am.

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WOD

Every for 2:00 for 8:00-

5 Clean & Jerks (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*

*Begin at 50% of 1RM C&J and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the effort.

Conditioning

5:00 AMRAP of:

Snatches (anyhow) 135/95#

EMOM (including 0:00) perform 10 Double-Unders before starting Snatches.

*RX+, 155/105#- 15 UB Double-Unders

Do Work…

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WOD

Back Squat (based on 1rm squat) – 1×5@70%, 1×5@75%, 1×5@80%, 1×3@85%, 1×5@80% – rest exactly 90 secs.

Then…

1) For Reps:

1xME Thrusters 65/45#

Rest as needed between 1&2.

2) This is a repeat, with a change in length of pieces…

5:00 AMRAP at a conversational pace of:

3 Muscle-Ups
12 Shoulder to Overhead 115/75#
10 Burpess

With no break…

3:30 AMRAP at absolute all out effort of:

4 Muscle-Ups
15 Shoulder to Overhead 115/75#
10 Burpees

*RX+, 135/95#

Rest as needed between 2&3

3) For Time:

Row 20 Calories or Run 200m

Do Work…

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Your CFSS Comp Team put in some excellent work this weekend at the Team Superfit in Cary this with Coach Nate and Hunter coming in 1st in the Men’s RX Division and And Chris and Lauren finishing 2nd in the Male/Female RX Division! Big John E. and Adam also had a great showing amid a field of extremely tough RX competitors! Thanks to all those who came out to show support and big thanks to Superfit and Athletic Lab for putting on a top notch event!

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WOD

EMOM for 7:00-

5 Power Snatches*

*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

Then…

20:00 AMRAP at a sustainable conversational pace of:

30 Burpee Step-ups 20″ (alternate legs)
40 OHS 45/35#
25 Double-Unders

*RX+, 50 Double Unders

Do Work…

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As of now, we are planning on a normal schedule. We will reassess tomorrow if necessary.

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WOD

3 UB T&G Power Cleans

*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 3 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

Then…

10 Minute AMRAP:

50 DU
40 TTB
30 Bar Facing Burpees
20 Clean & Jerks (full) 135/95#

*RX+, 185/135#

Do Work…

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Don’t forget to sign up for the Flexible Dieting Seminar right here at CFSS on January 25th at 10am! Spots are filling up quickly so sign up today!

Register Here

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WOD

Back Squat (based on 1rm squat) – 1×5@65%, 1×5@75%, 2×5@80%, 1×5@75% – rest exactly 90 seconds

Conditioning:

6:00 AMRAP of:

3 Muscle-Ups
12 Shoulder to Overhead 135/95#
20 Lateral Hops

With no break…

3:00 AMRAP at absolute all out effort of:

5 Muscle-Ups
15 Shoulder to Overhead 135/95#
30 Lateral Hops

Do Work…

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WOD

EMOM for 7:00-

5 Power Snatches*

*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

Then…

7:00 AMRAP of:

6″ Target Burpees

Do Work…

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WOD

1) Front Squat (Based on 1RM Clean)
1X5@60%, 1X5@70%, 1X5@75%, 1X5@80%, 1X5@75% – rest 2:00

2) 12:00 AMRAP of:

20 Wall Balls 20/14#
9 C2B Pull-ups
9 KB Swings 24/16kg
20 Wall Balls 20/14#
15 C2B Pull-ups
15 KB Swings 24/16kg
20 Wall Balls 20/14#
21 C2B Pull-ups
21 KB Swings 24/16kg

RX+, 30/20# Wall Balls- 32/24kg KB Swigs

Do Work…

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