Friday, 31 Mar 17

Warmup:
200 meter run
5 Skin the cat
5 Medicine ball cleans
5 Elbows high and outside (PVC or Bar)
10 Downward dog push-ups
30 seconds Handstand hold against wall or free standing
10 Ring out the towel (each side)
10 Muscle snatch (PVC or bar)

S/S/S:
Clean & Jerk 1 Rep Max (1RM)
Take 20 mins to set your 1RM

WOD:
10-20-30-40 reps, for time of: - Double Unders (3:1 Single Unders) - Air Squat - Hand Release Push-Up

Thursday, 30 Mar 17

Why a 10 Damper Setting is not "better"

Warmup:
20 easy pulls on rower
10 yards Pigs on ice skates
10 yards Walking RDL and leg swings
20 medium pulls on rower
10 Banded good mornings
10 yards Frankenstien
20 hard pulls on rower
10 Squat to stand
10 Single leg deadlifts (each side)

WOD: For time - Every minute on the minute, alternate between... - Row Calories, 1 min - 5 Deadlifts, 1.5x bodyweight, 1 min ****Repeat until you row a total of 200 cal**** (If you used the rower on Tue, use the Assault bike today)

Wednesday, 29 Mar 17

warming up for the snatch with Dan Bailey

Warmup:
10 yards Pigs on ice skates
10 yards Spiderman lunge
10 Cossack squat (each side)
10 yards Knee hugs
5 Medicine ball cleans
5 Bridge up
5 Back stroke (each arm)
5 Elbows high and outside (PVC or Bar)
5 Pressing snatch balance
10 PVC pass throughs
10 Muscle snatch (PVC or bar)

WOD:
Snatch 1-1-1-1-1-1-1

Tuesday, 28 Mar 17

Warmup:
10 Back leg swing (each leg)
20 yards Jog forwards and backwards
10 yards Knee hugs
10 yards Butt kicks
10 yards High bounding
10 yards Pigs on ice skates
10 yards Leg slide
10 yards Side hop
10 Ankle rotations (each side)
10 Pressing snatch balance
30 seconds Handstand hold against wall or free standing

WOD
5 rounds for time of:
Run, 400 m (3 Laps in BBall courts)
15 Overhead Squats, 95/65 lbs

Monday, 27 Mar 17

Warmup:
250m Row
5 Cossack squat (each side)
5 Back stroke (each arm)
5 One arm kettlebell swing (each arm)
10 Around the world (each way)
10 yards Pigs on ice skates
10 Squat to stand
10 Arm circles
10 Burpees

S/S/S:
Eccentric Pull-ups

WOD:

30-20-10 reps, for time of: Kettlebell Swing (American), 53/36 lbs Slamball, 25/15 lbs Row Calories

If out of Rowers, Use Assault bike for calories

Friday, 24 Mar 17 - CF Open 17.5

This is the end ... of the 2017 CF Games Open💪

Warmup

Row 15 calories or 1 minute maximum

5 Squat press (each arm)

10 yards Bear crawl

5 Mountain climbers (each leg)

5 Roll to candlestick

15 Arm circles

15 Pogo jumps

15 Sots press (PVC or bar)

CF Games Open 17.5 - RX
10 rounds for time of: 9 Thrusters, 95/65 lbs 35 Double Unders

CF Games Open 17.5 - RX
10 rounds for time of: 9 Thrusters, 65/45 lbs 35 Single-unders

Both have a 40 min time cap🕣

Thursday, 23 Mar 17

If your are planning for 17.5 tomorrow, consider a rest day.  Otherwise...

Warmup:
Row 250 meters
10 yards Pigs on ice skates
10 Push-ups
10 Cossack squat (each side)
10 Negative push-ups
10 Arm circles
10 Ring out the towel (each side)
10 Squat to stand

WOD:
For time:
Row, 500 m
30 Bench Press, 1x bodyweight
Row, 1000 m
20 Bench Press, 1x bodyweight
Row, 2000 m
10 Bench Press, 1x bodyweight

Wednesday, 22 Mar 17

Warmup:
100 meters of rowling. Write down your score for all 3 rounds and do burpees at the end.
10 Overhead Plate Press
10 yards Pigs on ice skates
100 meters of rowling
10 Roll to candlestick
10 Jumping pull-ups
100 meters of rowling
10 Push-ups
30 seconds Handstand hold against wall or free standing

SSS:
Strict Press 5-5-5


WOD: "Baseline"
For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups

Tuesday, 21 Mar 17

Warmup:

10 Medicine ball cleans

10 Cossack squat (each side)

10 Downward dog push-ups

10 Overhead Plate Press

10 Elbows high and outside (PVC or Bar)

30 seconds Handstand hold against wall or free standing

30 seconds Hollow body hold on bar

S/S/S:
Squat Clean 1-1-1-1-1

WOD:
Mary
20 min AMRAP:
- 5 Handstand Push Ups
- 10 One legged squats, alternating
- 15 Pull-ups

Monday, 20 Mar 17

Warmup:

2 minutes of Double Unders.

10 Slow and low air squats (perfect form)

10 Medicine ball push-up

10 yards Bear crawl

10 Air squat

10 Mountain climbers (each leg)

10 Headstand to push-up

10 Fire hydrant circles (each side)

10 Cossack squat (each side)

S/S/S:
Back Squat 5-5-5

WOD:
10 min AMRAP:
30 Double Unders 20 Push-ups 10 Alternating Kettlebell Snatches, 53/25 lbs

Friday, 17 Mar 17 - CF Games Open 17.4 - Happy St Patrick's Day!

Warmup:

2 Rounds:

10 Squat to stand

10 One arm thruster with kettlebell (each arm)

10 Cossack squat (each side)

10 Downward dog push-ups

10 Marching bridge (each side)

CF OPEN 17.4 (same as 16.4) RX:
As many reps as possible in 13 mins of:
55 Deadlifts, 225/155 lbs
55 Wall Balls, 20/14 lbs, 10/9 ft
55 Row Calories
55 Handstand Push-ups
If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.


CF OPEN 17.4 (same as 16.4) Scaled:
As many reps as possible in 13 mins of:
55 Deadlifts, 135/95 lbs
55 Wall Balls, 20/10 lbs, 9/9 ft
55 Row Calories
55 Push-up (hand release)s If 55 hand release push-ups are completed, the athlete will move back to the barbell and begin another round.

Thursday, 16 March 2017

Rest Day

Get some rest....

Wednesday, 15 Mar 2017

Some progressions to help you with your pistol work (from our bud Carl Paoli) 

Warmup:
1 minute row
9 Overhead Plate Press
9 Cossack squat (each side)
9 Pistol roll
9 Handstand shrugs
10 yards Pigs on ice skates
10 yards Knee hugs
9 Headstand to push-up
9 Ring out the towel (each side)
9 Ankle rotations (each side)
9 Downward dog push-ups

S/S/S:
Bench Press 5-5-5-5-5

WOD:
10 min AMRAP:
10 Deficit Handstand Push Ups, 6/3 in
20 Row Calories
30 Pistols (alternating)

Tuesday, 14 March 2017

Warmup
200 meter run

5 Banded good mornings
10 yards Frankenstien
5 Single leg deadlifts (each side)
10 yards Walking RDL and leg swings
5 Bent-knee iron cross (each side)
10 Squat to stand
10 yards Inchworm
10 Back stroke (each arm)

S/S/S Deadlift 5-5-3-3-3-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD
Tabata Assault Bike (Calories)

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

Happy WODDing!

Monday, 13 Mar 2017

Hope everyone got a chance at 17.3 - If you are registered, make sure your score is entered on the CF Games site (https://games.crossfit.com) by Monday afternoon so Cody can validate :)

Warmup:

Row 250 easy

10 yards Bear crawl

30 seconds Plank

5 One arm thruster with kettlebell (each arm)

5 Thorasic high fives (each arm)

Row 250 moderate

10 Mountain climbers (each leg)

10 yards Pigs on ice skates

10 Ankle rotations (each side)

10 One arm circles

Row 250 fast

S/S/S:

Overhead Squat 5-5-5-5-5

WOD:

7 min AMRAP:

- 30 Double Unders

- 15 GHD Situps

- 10 Wall Balls (20/14)

CrossFit as an answer for Chronic Disease

WOD for today: Use the muscle between your ears...
A video from Coach Glassman that presents his "What is Fitness" lecture in a slightly new spin.
"Fitness + Luck = Health"

Friday, 10 Mar 2017

CrossFit Games Open Workout 17.3 - Get some!
games.crossfit.com/workouts/open/2017/17.3
Warmup:
Choice: Run 400 meters, row 500 meters, or 50 double unders. Then complete the following:
8 Jumping pull-ups
10 yards Spiderman lunge
30 seconds Hollow body hold on bar
8 Bridge up
8 Jump and land (PVC or bar)
10 yards Duck Walk
8 Medicine ball cleans
8 Bug to superman
8 Cossack squat (each side)


CF Games Open 17.3 RX:
Prior to 8 mins, do:
3 rounds of:
6 Chest-to-bar Pull-ups (Scaled: Jumping Pull-ups)
6 Squat Snatches, 95/65 lbs (Scaled: 45/35)
-- then --
3 rounds of:
7 Chest-to-bar Pull-ups (Scaled: Jumping Pull-ups)
5 Squat Snatches, 135/95 lbs (Scaled: 75/55)
* Prior to 12 mins, do:
3 rounds of:
8 Chest-to-bar Pull-ups (Scaled: Jumping Pull-ups)
4 Squat Snatches, 185/135 lbs (Scaled: 95/65)
* Prior to 16 mins, do:
3 rounds of:
9 Chest-to-bar Pull-ups (Scaled: Jumping Pull-ups)
3 Squat Snatches, 225/155 lbs (Scaled: 115/75)
* Prior to 20 mins, do:
3 rounds of: 10 Chest-to-bar Pull-ups (Scaled: Jumping Pull-ups)
2 Squat Snatches, 245/175 lbs (Scaled: 135/95)
* Prior to 24 mins, do:
3 rounds of:
11 Chest-to-bar Pull-ups (Scaled: Jumping Pull-ups)
1 Squat Snatch, 265/185 lbs (Scaled: 155/105)
* If all reps are completed, time cap extends by 4 mins

Wednesday, 8 March 2017

Warmup:
100 Double-unders
5 Pike handstand push-ups on box
10 yards Walking RDL and leg swings
5 Medicine ball push-up
30 seconds Handstand hold against wall or free standing
15 Marching bridge (each side)
15 Ring out the towel (each side)

S/S/S:
Push Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.


WOD:
AMRAP 7 mins: Deadlifts and Push-ups
Complete as many rounds as possible in 7 mins of:
10 Deadlifts, 225/145 lbs
20 Push-ups

Tuesday, 7 Mar 2017

Warmup:

250m Row 5 Cossack squat (each side) 5 Arm circles ea dir 5 Back stroke (each arm) 5 Ring out the towel (each side) 10 One arm circles (internal rotation) 10 Squat to stand 10 yards Knee hugs 10 Arms (over and back) 10 Squat to stand

WOD1:

Each for distance: Row, 5x 5 mins Rest 5 mins between efforts.

or do the following

WOD2:

Each for distance: Assault Bike, 5x 5 mins Rest 5 mins between efforts.

Monday, 6 Mar 2017

How did you do on 17.2? If you registered, don't forget to log your score on games.crossfit.com by 1700 Monday so Cody can validate.

WARM UP:

800 meter jog

5 Cossack squat (each side)

5 Medicine ball cleans

5 Downward dog push-ups

30 seconds Plank

5 Barbell good mornings

10 Mountain climbers (each leg)

10 Bridge up

10 Handstand shrugs

30 seconds Superman hold on bar

S/S/S:

Front Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

WOD:

"Jenny (867-5309)"
AMRAP 12 mins:
8 GHD Sit-ups 6 GHD Hip Extensions 7 Air Squats 5 Hang Power Cleans, 135/95 lbs 3 Jerks, 135/95 lbs 9 Ball Slams, 30/15 lbs
Props if you do the WOD to the song 😎

Updating Waivers

Raptor CF Athletes:
Our new website is operational (check it out 💪).  One thing we need to catch up on are waivers.  Whether you are new to our organization or an original member, please fill out our on-line waiver form.  This will make sure we are all aware and covered and can get on with that WOD!  Thanks, Coach Salt

Been a gone too long...

We are getting our website going again. Check us out and like us on Facebook at https://www.facebook.com/raptorcf.af