Double Under Practice

Tuesday Workout

Skill

Double Under Practice. 3-5 Minutes
Jump rope practice

EMOM

EMOM – 12 Minutes
Minute 1: 1 Clean + 3 jerks (adjust weight as desired)
Minute 2: 25-35 double unders

Wod

3 RFT (Burpees/DB Snatch/Lunges)
20 burpees (new standard) over dumbbell
16 alternating DB Snatches
12 Steps DB Front Lunges

Madmobi

Pigeon Stretch
Calf Stretch
Press Ups
Knee on the wall

3 Clean EMOM

Monday, January 29, 2018
Skill
3 ROUNDS FOR QUALITY
10 alternating Turkish Get-ups
10 Wall Walks
EMOM
EMOM – 10 MINUTES – 3 CLEANS
3 Cleans (squat or power)
Good footwork and no jumping out wide with your feet

Pick the weight and adjust as desired

wod
ROW/OH SQUAT/LUNGES
3 Rounds for Time
50 calorie Row
50 Overhead Squats 105/75
50 Step Front Rack Lunges 105/75
Madmobi
Hamstring Stretch
IT Band
Shoulder Bully
Corner Stretch
Lat Stretch with Band

Wednesday EMOM

The weather is clear, the gym is open – make sure and get your butt in here tonight!!!

Come meet our newest 2222 Coach!!!

Amy York!!

I grew up in Georgetown, Texas, and have lived in Cedar Park for 14 years. Growing up, I played many sports including softball, swimming, basketball, and soccer. In the past 5 years I have run 5 half marathons in different cities, and many 5k’s in between. I have been teaching preschool for the past two years, and am currently a swim coach, coaching swimming, from ages infant to adult. I have a love for fitness and have enjoyed training over the past 20 years. I recently joined CrossFit Cedar Park and have found a new passion for fitness!

 

Wednesday Workout

Tempo

Tempo Overhead To Shoulder
3 sets of 5 Reps at Tempo 40×0 (Up anyway)
Adjust weight as needed.

EMOM

14 Minute EMOM
Odd Minute: 3 clean and jerk
Even Minute: 12-15 toe 2 bar

MAD MOBI

Pigeon
Knee on the wall
press ups
hamstring up and over

Hill Country Christmas Family Adoption!

Don’t forget to sign up to help our two adopted families from the

HILL COUNTRY CHRISTMAS BUREAU

 

Christmas Schedule

Monday, December 25th – Closed

Tuesday, December 26th – 9:30am & 4:30pm classes only

 

Tuesday Workout

Skill

Handstand Hold

accumulate 3 minutes

Advanced – try free standing with a spotter


Deadlift Protocol

Warm up deadlifts to 80-85% (this means multiple sets of increasing weight)


Deadlifts

Deadlift Protocol – Week 2
Warm up deadlifts to 80-85%

Then
3 sets – resting 3-4 minutes between sets

3 half range deadlifts (floor to top of the knee)
Immediately followed by
6 box jumps 24/20


Deadlift 4×2
2-2-2-2

Wod

AMRAP – 8 Minutes
8 pull ups
8 toe to bar
10 wall ball 20/14

Madmobi

Pigeon
Lat Stretch
Press ups
Hamstring up and ove

 

3 position Cleans

CrossFit Tuesday

Skill

Handstand Hold

Handstand Push Up Techinque, Skill And Strength
5-10 minutes working skill or strength

Strength

Clean Lift Off + Clean Pull + Clean
3-3-3 at 70%
3-3-3 at 75%

Wod

21 Min EMOM
Minute 1: 7 reps Renegade Row (push up, row, row)
Minute 2: 7-10 Hang Power Clean and Jerks 95/65
Minute 3: 10-12 Lunge steps

Madmobi

Pigeon Stretch
scorpion
couch/knee on the wall
lat stretch

Thanksgiving Week

THANKSGIVING WEEK

Mon – Wed – Regular Schedule

Thanksgiving – Closed

Friday – 10am – Free  Community Workout at Cedar Park

Monday, November 20, 2017
Skill
HANDSTAND HOLD
Warm up
3 ROUNDS FOR WARM UP
5 Kip Swings
5 Snatch grip behind the neck push press (hook group when weight is on the shoulders releasing overhead)
Strength
HANG SQUAT SNATCH

2-2-2-2-2

By Feel

 2 second pause at the bottom of the snatch
wod
AMRAP 15 (PU/PP/WB)
10 pullups
10 push press 95/65
10 wallball 20/14
Madmobi
Lat Stretch Band
Hamstring up and over
Bully
Thoracic extension
press ups

Wallball & Doubles

NIGHT OF RECORDS

Friday Night – 6:30pm

Come PR your lifts

* Deadlift

* Bench Press

* Snatch

* Clean & Jerk

* Back Squat

This is BYOB to celebrate your PR’s!!!!

HOLLY JOLLY IX Team Challenge

What is this?

Groups of 4, eating Paleo or Macros, staying on track through the holiday season!

Earn points for following the nutrition plan, working out, completing challenges and Hot Wods!

Winning  Team – Gift Card for an EXCELLENT Cheat Meal!

Kick-off Meeting – November 18th at 10:30am

DETAILS

REGISTER

(price increases on Saturday!)

Wednesday, November 8, 2017
Core Strength
5 MINUTE PLANK
Plank pose. 5 minutes
Skill
JUMP ROPE SKILL
Singles
Double Unders
Triples
Strength
BARBELL ROW
5-5-5-5-5
wod
WB & DOUBLES
5 rounds for time25 Wallball 20/14
30 double unders

Madmobi
Thoracic Extension
Roll Calves
Trigger point pecs
Corner Stretch
Shoulder Bully

 

 

 

 

 

 

 

 

 

 

Thursday – Muscle up Skills & EMOM

Thursday, November 2, 2017
Core Strength
5 MINUTE PLANK
Plank pose. 5 minutes
Skill
MUSCLE UP PROGRESSION
3×5
Box turn overs
Hip to ring swings
Dips
EMOM
7 MIN EMOM – SNATCH/BURPEES
Every minute for 7 minutes
2 snatch + 4 burpees over barbell
wod
3 ROUNDS FOR TIME – ROW/KB
500m Row
25 KB swings 1.5/1.0
Madmobi
 Roll Calves
Roll Quads
Roll IT band
Shoulder Bully
Lat Stretch

1 Clean lift off +  1 Clean high pull  1 squat Clean. 

Warmup:

Ham drill

Banded Shoulder Warm up

Leg Swings

 

Coach Led Warm up :

 

 pull up/skill work:

Practice Pullups

3×5

 

6 minute emom :

for quality but score weights

every minute perform one rep from each position.

1 Clean lift off +

1 Clean high pull

1 squat Clean.

 

Pull up n box jump: For Time 

21-15-9-6-3

Pull ups

box jumps 24/20

 

Mad mobi 

Knee to chest

Hamstring up n over

Pigeon

Press ups

Roll calves

 

Tabata Tabata Tabata

IMG_3412

The CrossFit Open is here…

 

This is what you need to know…

• First WOD will be announced Live online Thursday night at 7pm.

• We will also be streaming it at the CrossFit Cedar Park box and invite you to come by and hang out.

• Heat Times will be predetermined (based on the WOD, movements, required equipment, weights, space, etc) and posted at the box and on the fan pages by noon on Friday.

• If you are registered for the Open and on CFCP roster it will be assumed that you will be at CrossFit Cedar Park Friday Night to complete the WOD. If for some reason you are not going to be here, please shoot me a message to let me know before the heats are made.

• Friday Night Lights will start at 7pm with the first heat at CrossFit Cedar Park. In order to keep things running smooth, please show up in advance to check in and warm up.

• If you are unable to attend and complete the WOD on Friday nights, we will be offering Make Up & Redo opportunity on Sunday mornings in place of the Skill class at CrossFit Cedar Park

• The Class WOD on Friday will be the Open WOD, so everyone will have the opportunity to participate. Please note that if you plan on completing the WOD during regular class times, you will not have a judge.

We are super excited and looking forward to be hosting a super fun 2017 CrossFit Open with an amazing and supportive community. Thank you to all the athletes who have signed up to compete, help judge or both!

If you are not part of the CF Cedar Park or CF 2222 Community, you can still participate in the Open with us on Friday Nights. Please email Andria@crossfitcp.com to get on the heat list

 

Dynamic warm

Group warm up
Tabata
8 rounds of 20 seconds work/10 seconds rest
Pike pulses/leg pulses

Skill
Pistols and pistol progressions

Snatch
3-3-3-3

Rest

3 rounds for time
Run 800 meters
21 toe 2 bar
15 KB swings 1.5/1.0

MAD MOBI
Trigger point pecs
Hamstring up n over
Press ups
Thoracic extension
Lat stretch band