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

Guns & Bows 2 Competition

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Make sure and get REGISTERED to compete!

or email robin@crossfitcp.com to volunteer!

Dynamic warm up 
Group warm up
50 n 50 ghd.
Emom  20 minutes. 
Odd minutes
3 squat cleans  you pick it. Should be 70-80% of max
Even minutes
12-15 wall ball  20/14
MAD MOBI 
Keg stretch
Lat stretch band
Pigeon
Knee on the wall

 

EMOM Day

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Dynamic movement prep 
Group warm up
Skill
For quality warm up pace
20 Turkish get ups
20 strict pull ups
20 pistols
Scale as needed
Emom 1 
Snatch pull + snatch
(2+1) emom for 7 minutes
Emom 2
1 clean
2 front squats
Emom for 7 minutes
(adjust weight as needed)
Rest.
Partner row. 
2500 meters. for time
MaD mobi
Press ups
Keg stretch
Roll quads with barbell
Hamstring up n over

 

EMOM day

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Dynamic warm up

Group warm up

Skill.

Pull ups
30-35 pull ups. For quality.
Kip/ Butterfly/c2b

Wod
10 minute emom
10-15 wall ball 20/14 odd
10-15 sit ups even

Rest

10 minute emom
12-15 KB swings 1.0/1.5 odd
8-15 calories rower even

Mad mobi
Lat stretch band
roll quads w bb
Hamstring up and over
Calf stretch

 

EMOM & Muscle-Up Transitions

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Dynamic warm up

Group warm up

Muscle up transitions
5-10 minutes

Emom 30 minutes
Minute 1  from the floor
5 front squats
Minute 2
8-12 c2b pull ups
Minute 3
10-12 burpees

MAD MOBI
roll calves w bb
Lat stretch band
Shoulder bully
Hamstring up n ove

 

I Do The Impossible Challenge V

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REMINDERS

I Do The Impossible Challenge V

Print

February 27 – April 23

This Challenge is designed for you to achieve what many people believe is impossible. During an 8 week period, with your team of Coaches from CrossFit Cedar Park and CrossFit 2222, you will set and accomplish goals that will improve your health, change your life and challenge you to do what YOU thought was IMPOSSIBLE! and you will have fun doing it!

Here is what you get

  • Your own personal CFCP Coach for 8 weeks
  • Kickoff and Ending with a Benchmark Workout
  • Goal Setting Meeting
  • Customized Nutrition Plan
  • Weekly Bonus workouts to accomplish outside of class
  • Requires 2x per week CFCP class workouts
  • CFCP online Wod Journal and Food Log
  • Before and After Photos
  • Before and  After Measurements
  • Weekly grading of food logs
  • Nutrition Seminar with your Coach
  • Skills Training with your Coach
  • Teammates to help keep you accountable
  • I Do The Impossible Challenge T-Shirt

 

Prizes

Meeting or exceeding your goals is the ULTIMATE PRIZE.

However, in addition, the Winning Individual will receive an Unlimited 6-Month  Membership

INVESTMENT

Current Clients:

$175 – Registration – February 4th – February 20th

$195 – Late Registration – February 21st – February 26th

New Clients:

Requires Challenge Fee, Elements and a commitment of 2x per week CrossFit for 8 weeks.

Multiple Payment Options available:

$75 Elements – 3 personal training sessions ($50 off regular price)

2x per week for 8 weeks is $260 (3x per week and unlimited programs also available)

This challenge and its workouts are designed to be completely modifiable to any level of fitness. Our goal is to see you happier, healthier and for you to shed body fat, gain strength and be accountable to yourself.
This is not a team challenge, but a You vs You challenge.

If you have any questions, contact Robin@crossfitcp.com

REGISTER

dynamic movement prep

Group warm up
Banded shoulder warm up

Skill
Practice pistols and pistol progressions

Pistol emom 5 minutes
4-6 pistols alternating   Good technique.  Heels down.  Scale as needed

Strength
Hang squat cleans
3-3-3-3-3.  By feel.

Wod

3 minute amrap
5 power cleans 95/65
7 burpees over barbell (lateral)
9  thrusters 95/65

Rest 1 min

Repeat for 5 cycles score rounds for each cycle

Mad mobi
Shoulder bully
Press ups
Shoulder band stretch
Hamstring up n over

 

EMOM work

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COMING UP

Gymnastics Class

at CrossFit Cedar Park

* Improve your Core Stability

* Build Foundational Strength

* Overall Fitness Workouts

January 25th – 8 weeks

Monday/Wednesday – 4:30pm

You DO NOT have to be a member of CrossFit Cedar Park in order to sign up for this program.

If you want to participate in Gymnastics Class and CrossFit, email robin@crossfitcp.com for a combo rate.

REGISTER

More information, contact info@crossfitcp.com

CROSSFIT OPEN PREP

at CrossFit 2222

T/TH – 6:45pm

January 19 – February 20

* Mobility Assessment with specific exercises to improve Range Of Motion
* Better understanding of Biomechanics of Olympic Lifts
* Small Class to Coach Ratio
* Cycling the barbell during workouts (Snatch, Clean and Jerk, Thruster, Sumo-deadlift High Pull and Push Press)
*You will be prepared for the open or your next workout
Dynamic movement prep 
Group warm up
50 n 50 ghd
Skill
Practice rope climbs
Strength
Bent over barbell row
5-5-5-5.  By feel flat back
Wod
Emom for 21 minutes
Minute 1.  10-15 calories row
Minute 2.  5-7 power snatch 115/75
Minute 3.  5-7 hspu
Mad mobi 
Roll quads
Keg stretch
Hamstring up n over
Shoulder bully
Knee on the wall

Its almost time to be Holly Jolly

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WEEKEND INFORMATION

Saturday

Holly Jolly Challengers

8:30am – Holly Jolly Kick-off (Rules, Q&A, Paleo Talk)

EVERYONE ELSE!

9:30am – FREE Community  Workout

Dynamic movement prep 
Group warm up 
50 heavy Russians
Skill
Muscle up progressions
Then emom.
For 5 minutes
3 muscle ups (or7 c2b pull ups)
Rest.
Emom for 7 minutes 
3 deadlifts (70-80%)
3 burpees over barbell
Rest
Emom for 10 minutes 
7-10 hspu
Mad mobi
Roll calves
Roll quads
Roll IT band
Bully
Lat stretch