Crossfit CDA http://www.crossfitcda.com Where Everyone is an Athlete Fri, 24 May 2013 00:00:07 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 Pillage http://www.crossfitcda.com/2013/05/24/pillage-3/ http://www.crossfitcda.com/2013/05/24/pillage-3/#comments Fri, 24 May 2013 00:00:07 +0000 Derek http://www.crossfitcda.com/?p=6204 Warmup

Line Drills

 

Skill

Front Squat

3 Warmup Sets

1×5 @ 75%

2×3 @ 80%

2×1 @ 85%

-Rest 2’ between work sets

 

Skill Option

Follow same rep scheme, use light-moderate weight.

Between each set do 8 Abwheel Rollouts

 

WOD

“Pillage”

750 m Row

-Then, 3 Rounds;

15 Ring Dips

20 Walking Lunges

-Then;

500 m Row

]]> http://www.crossfitcda.com/2013/05/24/pillage-3/feed/ 0 Inversion http://www.crossfitcda.com/2013/05/23/inversion/ http://www.crossfitcda.com/2013/05/23/inversion/#comments Thu, 23 May 2013 00:00:51 +0000 Derek http://www.crossfitcda.com/?p=6201 Warmup

Hollow Rocks to Superman

+Shoulder warmup

 

Skill

Get Inverted!

Work on:

-Pike handstand from a box

-Handstand hold against a wall or with a spotter

-Handstand walks

 

WOD

3 x 1k Row @ 90% – 95% – 90%

Rest is 1:1

Scale distance to 750m if needed

]]> http://www.crossfitcda.com/2013/05/23/inversion/feed/ 3 Regional Sign Making Party! http://www.crossfitcda.com/2013/05/22/regional-sign-making-party/ http://www.crossfitcda.com/2013/05/22/regional-sign-making-party/#comments Wed, 22 May 2013 17:56:24 +0000 Meagan Mylan http://www.crossfitcda.com/?p=6213 Regionals is just 10 days away! Wowzers that was fast! If you are coming to support our awesome team, there is going to be a sign making party so we can stand out even more! Wednesday the 29th at 5:30 there will be people at the gym with puff paints, markers, glitter and whatever else you want to bring! Yay!

]]> http://www.crossfitcda.com/2013/05/22/regional-sign-making-party/feed/ 2 Fran http://www.crossfitcda.com/2013/05/22/fran-3/ http://www.crossfitcda.com/2013/05/22/fran-3/#comments Wed, 22 May 2013 00:00:54 +0000 Derek http://www.crossfitcda.com/?p=6197 Warmup

3 Rounds:

20” Planche Tuck (use parralettes)

20” Chin Over Bar L-Hang

 

Skill

Take 20’ to work to a heavy set of 5 Barbell Push Press

Between each work set, do 15 Hollow Rocks

 

WOD

“Fran”

21-15-9

Thruster 95/65#

Pullups

]]> http://www.crossfitcda.com/2013/05/22/fran-3/feed/ 0 EPOC http://www.crossfitcda.com/2013/05/21/epoc/ http://www.crossfitcda.com/2013/05/21/epoc/#comments Tue, 21 May 2013 00:00:49 +0000 Derek http://www.crossfitcda.com/?p=6193 Warmup

KB Warmup

 

Skill

Deadlift

3 Warmup Sets

1×5 @ 75%

2×3 @ 80%

2×1 @ 85%

-Rest 2’ between work sets

 

Skill Option

Follow same rep scheme, use light-moderate weight.

Between each set do a 30” Ring Plank

 

WOD

“EPOC”

AMRAP 12’

15 American KBS 53/35#

12 Hand Release Pushups

9 Box Jumps 24/20”

]]> http://www.crossfitcda.com/2013/05/21/epoc/feed/ 0 Holiday and Regionals Hours! http://www.crossfitcda.com/2013/05/20/holiday-and-regionals-hours/ http://www.crossfitcda.com/2013/05/20/holiday-and-regionals-hours/#comments Mon, 20 May 2013 00:00:23 +0000 Derek http://www.crossfitcda.com/?p=6184 We have a big week ahead of us!

We will be holding a Memorial Day “Murph” WOD Monday the 27th at 930 am. There will be no other classes on Memorial Day (except for boot camp). Show up ready to suffer in honor of a hero and feel free to bring some friends!

Regionals gym closures: Thursday the 3oth at noon will be the last class of the week. The tribe is caravanning it over to Kent, WA to crash the Woodstock of fitness, the Northwest Regionals! We still have a few tickets left, so if you need one let us know!

 

]]> http://www.crossfitcda.com/2013/05/20/holiday-and-regionals-hours/feed/ 6 Burning Snatch http://www.crossfitcda.com/2013/05/20/burning-snatch/ http://www.crossfitcda.com/2013/05/20/burning-snatch/#comments Mon, 20 May 2013 00:00:20 +0000 Derek http://www.crossfitcda.com/?p=6189 Warmup

2 Rounds

Partner 400m Jog

5 each Over Under (from Junkyard Dog)

 

Skill

Work to a heavy single Snatch

 

Skill Option

4 Rounds

12 Situps with plate overhead (partner holds feet)

50 Bicycle Jump

Side Plank, 30” each side

-rest 1 min

 

WOD

“Burning Snatch”

20 DB Snatch

800m Run

16 DB Snatch

600m Run

12 DB Snatch

400m Run

*use 1/3 BW, alternate hands every rep. Control the bell on the way down.

]]> http://www.crossfitcda.com/2013/05/20/burning-snatch/feed/ 2 Baby Boot Camp – Summer Session! http://www.crossfitcda.com/2013/05/18/baby-boot-camp-summer-session/ http://www.crossfitcda.com/2013/05/18/baby-boot-camp-summer-session/#comments Sat, 18 May 2013 00:10:59 +0000 Derek http://www.crossfitcda.com/?p=6179 Miss Amy is starting another Baby Boot Camp for ages 5-9 on June 13th and going until August 29th! The class will be alongside the Thursday 9:30 class, so parents will be able to get their big kid WOD on while their child is attending the camp!

Cost is $139 for the first child and $89 after that, for the entire 12 week camp. Spots are limited to the first 9, so email us if you want to get your kid in!

Click here for more info on Baby Boot Camp. 

 

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Junkyard Dog

 

WOD

“Face Off!”

Partner A: Sprint 400

Partner B: Row for Meters

Rest 1’, switch and repeat, then rest 1’

 

Partner A: Sprint 400

Partner B: Burpee AMRAP

Rest 1’, switch and repeat, then rest 1’

 

Partner A: Sprint 400

Partner B: Box Jump AMRAP

Rest 1’, switch and repeat, then rest 1’

 

Partner A: Sprint 400

Partner B: Pushup AMRAP

Rest 1’, switch and repeat, then rest 1’

]]> http://www.crossfitcda.com/2013/05/18/face-off/feed/ 0 Hangy Balls! http://www.crossfitcda.com/2013/05/17/hangy-balls-2/ http://www.crossfitcda.com/2013/05/17/hangy-balls-2/#comments Fri, 17 May 2013 00:00:59 +0000 Derek http://www.crossfitcda.com/?p=6142 Warmup

Run 400m

Partner Squat Toss

 

Skill

Back Squat

3 Warmup Sets

1×5 @ 75%

2×3 @ 80%

2×1 @ 85%

-Rest 2’ between work sets

 

Skill Option

Follow same rep scheme, use light-moderate weight.

Between each set do 15 Hollow Rocks

 

WOD

“Hangy Balls!”

In team of 2

Accrue 150 Wallballs (these can only begin when your partner is holding a chin over bar hang)

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