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...

I’d like to take the time today to put the spotlight on the man behind the scenes at CrossFit Sua Sponte, Mr. Joe Ditzel. Joe holds the official title of “Administrative Manager” here at CFSS. However, he consistently goes above and beyond his Admin duties to complete whatever tasks need to be done, wethers its fixing the lights at the Christmas Party, giving advice on major decisions, or simply trying to keep me sane (full time job in and of itself); Joe’s always racking his brain for ways to grow and strengthen our community and expects zero recognition in return. Well today he gets recognized anyway. Thank you for all that you do Joe!

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WOD

Clean and Jerk: Work up to 80% of 1RM

Then….

1) Run 2x400m – for time. Rest 1:1

*Rest 2 Minutes after second 400m.

2) For time:

3 Legless Rope Climbs 15′ (legs may be used for descent, scale is 10 strict pull-ups)
100 Double-Unders
3 Legless Rope Climbs 15′ (legs may be used for descent, scale is 10 strict pull-ups)

*Rest 2 Minutes

3) Row 2x500m – for time. Rest 1:1

* you may switch the order of the row and the run.

Strength Program

Clean and Jerk: Work up to 80% of 1RM
Front Squat: Work up to 105% of 1RM Clean

Conditioning

1) Run 2x400m – for time. Rest 1:1

*Rest 2 Minutes after second 400m.

2) For time:

3 Legless Rope Climbs 15′ (legs may be used for descent, scale is 10 strict pull-ups)
100 Double-Unders
3 Legless Rope Climbs 15′ (legs may be used for descent, scale is 10 strict pull-ups)

*Rest 2 Minutes

3) Row 2x500m – for time. Rest 1:1

* you may switch the order of the row and the run.

Do Work…

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Thanks to everyone who came out for the CFSS Christmas Extravaganza! The annual Christmas party is our way of expressing our appreciation for having the best athletes, clients, and community we could ever ask for. Thank you for rising to the challenges we confront you with here at CFSS day in and day out. Your dedication and progression as athletes never ceases to amaze us!

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WOD

Snatch: Work up to 80% of 1RM

Then…

3 rounds for time of:

6 Bar Muscle-Ups
21 Burpee Box Jumps 24/20″

Strength Program

Snatch: Work up to 80% of 1RM
Snatch Pull: Work up to 100% of 1RM Snatch

Conditioning

3 rounds for time of:

6 Bar Muscle-Ups
21 Burpee Box Jumps 24/20″

Do Work…

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WOD

Back Squat: 6×2@50% of 2RM

Then…

3 rounds for time of:

9 Power Cleans 155/115#
25 Hand Releae Push Ups

Strength Program

Back Squat: 6×2@50% of 2RM

Jerk: 6×2@50% of 2RM

Conditioning

3 rounds for time of:

9 Power Cleans 155/115#
25 Hand Releae Push Ups

 

Do Work…

 

 

 

 

 

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Don’t forget the 3rd Annual CFSS Christmas Party will be held at the gym this Saturday! The party will start at 7pm and dinner will be served at 8pm. All of the food and booze is on us! This is our way of showing our appreciation for the having the best clients/athletes we could ever ask for, so grab your significant others and come on out for a great time! Attire will be dressy casual.

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WOD

Establish a 2RM Power Clean as a Cluster, -5%, -10%

Then…

“Diane”

21-15-9 of:

Deadlifts 225/155#
HSPU

Strength Program

Rest Day

Do Work…

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Strength Program

Establish a 2RM Clean as a Cluster, -5%, -10%

Establish a 2RM Clean High Pull

GHD Sit-ups: 3×20

Conditioning

None

Do Work…

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WOD

Squat: 3×2@-10% from Monday

Then…

For Time.

10 Front Squats 135/95#
30 Lateral Hurdle Jumps (over bar)
9 TTB
10 Front Squats 135/95#
30 Lateral Hurdle Jumps (over bar)
12 TTB
10 Front Squats 135/95#
30 Lateral Hurdle Jumps (over bar)
15 TTB

Rest 3 Minutes

For Reps.

1xME Strict Pull-Ups
Rest 1 Minute
1xME Ring Dips

Strength Program

Squat: 3×2@-10% from Monday
Jerk:3×2@-10% from Monday
Bench Press: 3×2@-10% from Monday

Conditioning

For Time.

10 Front Squats 135/95#
30 Lateral Hurdle Jumps (over bar)
9 TTB
10 Front Squats 135/95#
30 Lateral Hurdle Jumps (over bar)
12 TTB
10 Front Squats 135/95#
30 Lateral Hurdle Jumps (over bar)
15 TTB

Rest 3 Minutes

For Reps.

1xME Strict Pull-Ups
Rest 1 Minute
1xME Ring Dips

Do Work…

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Don’t forget that we will be hosting the 3rd Annual CrossFit Sua Sponte Christmas Party right here at CFSS this Saturday! The party will start at 7pm, and dinner will be served from 8-10pm . The Food and booze is on us so bring your appetites and significant others out for a Great time!

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WOD

Establish a 2RM Power Snatch from as a Cluster, 3×2@-10%

Then…

3 rounds for time of:

15 HSPU’s
12 Thrusters 115/75#
10 Hang Power Snatches 115/75#

For time.

Strength Program

Establish a 2RM Power Snatch as a Cluster, 3×2@-10%

Establish a 2RM OHS, 3×2@-10%

Weighted Sit-Ups: 3×10 AHAP

Conditioning

3 rounds for time of:

15 HSPU’s
12 Thrusters 115/75#
10 Hang Power Snatches 115/75#

Do Work…

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WOD

Establish a 2RM Back Squat, -5%, -10%

Then…

3 rounds for total working time of:

15 Burpees
15 C2B Pull-ups
10 Burpees
15 Push Press @ 95/65#
5 Burpees

Strength Program

Establish a 2RM Back Squat, -5%, -10%
Establish a 2RM Split Jerk (from blocks), -5%, -10
Establish a 2RM Bench Press, -5%, -10%

Conditioning

3 rounds for total working time of:

15 Burpees
15 C2B Pull-ups
10 Burpees
15 Push Press @ 95/65#
5 Burpees

Do Work….

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WOD

2RM Front Squat

Then..

“Double Grace”

60 Clean & Jerks (anyhow) 135/95#

Strength Program

2RM Front Squat
1RM Clean and Jerk (no more than two misses(
1Rn Snatch (no more than two misses)

Conditioning

None

Do Work…

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WOD

Establish a 2RM Power Clean as a Cluster, -5%, -10%

Then…

4 Rounds of:

400m Run
30 Double Unders
15 Wall Balls 20/14#
10 Burpee Box jumps 24/20″

Strength Program

Rest Day

Do Work…

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