WOD for Friday November 17th:

WORKOUT OF THE DAY

FITNESS

A1) Bilateral Upright Row: 5-7 @21X1 x 3 Sets; Rest 1min.
A2) Mixed Grip Pull-up: Max Reps in 1min x 3 Sets; Rest 3min.
B) AMRAP 25:
300m Run
3 Rounds “Cindy”
300m Row

PERFORMANCE

A1) Bilateral Upright Row: 5-7 @21X1 x 3 Sets; Rest 1min.
A2) Mixed Grip Pull-up: Max Reps in 1min x 3 Sets; Rest 3min.
B) AMRAP 25:
400m Run
15/10 Cal Airbike
3 Rounds “Cindy”

THOUGHT FOR THE DAY

“The most important thing is to try and inspire people so that they can be great in whatever they want to do.”-Kobe Bryant

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WOD for Thursday November 16th:

WORKOUT OF THE DAY

FITNESS

A) Handstand: 10min Progression/Practice
B) Strict Toes to Bar: 5 Reps EMOM for 5min, rest 3min before starting C.
C) Toe-to-Bar Hold: Accumulate :60
D) Burpee/Double Under:

5-10 minute double under drills/practice, then 2 Heats:
“Burpee/Double Under”
For time:
50 Double unders
10 Burpees
40 Double unders
10 Burpees
30 Double unders
10 Burpees
20 Double unders
10 Burpees
10 Double unders
10 Burpees

Fitness: sub 3x singles for Double Unders

PERFORMANCE

A) Handstand: 10min Progression/Practice
B) Strict Toes to Bar: 5 Reps EMOM for 5min, rest 3min before starting C.
C) Toe-to-Bar Hold: Accumulate :60
D) Burpee/Double Under:

5-10 minute double under drills/practice, then 2 Heats:
“Burpee/Double Under”
For time:
50 Double unders
10 Burpees
40 Double unders
10 Burpees
30 Double unders
10 Burpees
20 Double unders
10 Burpees
10 Double unders
10 Burpees

THOUGHT FOR THE DAY

Never go backward. Attempt, and do it with all your might. Determination is power.” – Charles Simmons

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WOD for Wednesday November 15th:

WORKOUT OF THE DAY

FITNESS

A) Romanian Deadlift: 4-6 @31X1 x 3sets; Rest 2min
B) Close Grip Bench Press: 4-6 @ 31X1 x 3sets; Rest 2min
C) 4 Rounds:
500/400m Row
20 Russian KB Swings
15 Pushups

PERFORMANCE

A) Romanian Deadlift: 4-6 @31X1 x 3sets; Rest 2min
B) Close Grip Bench Press: 4-6 @ 31X1 x 3sets; Rest 2min
C) 4 Rounds:
30/20 Cal AB
20 American KB Swings
10 Ring Dips

THOUGHT FOR THE DAY

The best preparation for tomorrow is doing your best today. ~ H. Jackson Brown, Jr.

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WOD for Tuesday November 14th:

WORKOUT OF THE DAY

FITNESS

A) Halting Snatch Grip Deadlift: 3 x 3; Rest :90
B) Power Snatch: 5 x 2; Rest 2min.
C) AMRAP 18:
3 DB Thruster
3 V-ups or Tuck Crunch
3 Cal AB/Row/Ski
6,6,6,
9,9,9,
Etc.

PERFORMANCE

A) Halting Snatch Grip Deadlift: 3 x 3; Rest :90
B) Power Snatch: 5 x 2; Rest 2min.
C) AMRAP 18:
3 Wall Ball
3 Toes through Rings
3 Cal Row
6,6,6
9,9,9
etc.

THOUGHT FOR THE DAY

Work for a cause, not for applause. Live life to express, not to impress. Don’t strive to make your presence noticed, just make your absence felt ~

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WOD for Monday November 13th:

WORKOUT OF THE DAY

FITNESS

A1) Strict Press: 4-6 x 4sets; Rest :30
A2) Jane Fonda Hold: :30/side; Rest 2min.
B) Jackie: 2heats, 15min. Cap
1000m Row
50 BB Thrusters (45/35)
30 Pullups

PERFORMANCE

A1) Strict Press: 4-6 x 4sets; Rest :30
A2) Jane Fonda Hold: :30/side; Rest 2min.
B) Jackie: 2heats, 15min. Cap
1000m Row
50 BB Thrusters (45/35)
30 Pullups

THOUGHT FOR THE DAY

Most people are other people. Their thoughts are someone else’s opinions. Their lives a mimicry. Their passions a quotation. ~ Oscar Wilde

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WOD for Friday November 10th:

SPECIAL VETERANS DAY SCHEDULE
6:30, 8:30, Noon and 4:30
Get Registered Now!

 

WORKOUT OF THE DAY

Glen:
30 C&J
1mile Run
10 Rope Climbs
1mile Run
100 Burpees

THOUGHT FOR THE DAY

“Never, ever underestimate the importance of having fun.” – Randy Pausch

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WOD for Thursday November 9th:

SPECIAL VETERANS DAY SCHEDULE FRIDAY NOV 10th
6:30, 8:30, Noon and 4:30
Get Registered Now!

-We will have regular hours for Saturday and Sunday.

WORKOUT OF THE DAY

FITNESS

A) Front Squat: 5 x 5-7 Rest 2min.
B) Every 5 minutes for 20min:
2 Sets-
16 Alt. Reverse Lunge or Stepups
10 Situps
10 Russian Swings
10 Pushups
rest in remaining time

PERFORMANCE

A) Front Squat: 5 x 5-7 Rest 2min.
B) Every 5 Minutes for 20min:
2 Sets-
20 walking lunges
6 T2B
10 American Swings
6 ring dips
rest in remaining time

THOUGHT FOR THE DAY

If you love life, don’t waste time, for time is what life is made up of. ~ Bruce Lee

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WOD for Wednesday November 8th:

SPECIAL VETERANS DAY SCHEDULE FRIDAY NOV 10th
6:30, 8:30, Noon and 4:30
Get Registered Now!

 

WORKOUT OF THE DAY

FITNESS

A1) Supinated Pendlay Row: 5-7 x 4; Rest :60
A2) Single Leg Hip Thrust: Shoulders Elevated
8-10/leg x 4; Rest 2min
B) 3 RFT:
5 Renegade Rows
10 BJSD/Russian Stepups
20 Tuck Crunch
Rest 5min
3 RFT:
5 Renegade Rows
10 BJSD/Russian Stepups
20 Tuck Crunch

PERFORMANCE

A1) Supinated Pendlay Row: 5-7 x 4; Rest :60
A2) Single Leg Hip Thrust: Shoulders Elevated
8-10/leg x 4; Rest 2min
B) 3 RFT:
5 ManMaker (50/35)
10 BJSD
15 T2B
Rest 5min
3 RFT:
5 ManMaker (50/35)
10 BJSD
15 T2B

THOUGHT FOR THE DAY
Success is for those that presses on when they see a wall, find ways around a road block and consistently push boundaries and conquer territories against all odds. ~ Oscar Bimpong

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WOD for Tuesday November 7th:

WORKOUT OF THE DAY

FITNESS

A) Muscle Up: 10min Skill Progressions
B) Weighted Strict Pronated Pull-Up: 10min to a Heavy 2
C) 5 Rounds:
21 Air Squats
15/10 Calorie Row
9 Alternating Dumbbell Snatches

PERFORMANCE

A) Muscle Up: 10min Skill Progressions
B) Weighted Strict Pronated Pull-Up: 10min to a Heavy 2
C) 5 Rounds:
21 DB Front Squats
15/10 Calorie Bike
9 Alternating Dumbbell Snatches (50/30)

THOUGHT FOR THE DAY
You never know if you can actually do something against all odds until you actually do it. ~ Abby Wambach

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GLEN Memorial WOD this Friday

FUNDRAISER HERO WOD GLEN

This Friday, November 10th @ CFFP:

“Glen”

For time:  30 Clean & Jerks 135/95,

Run 1 mile,  10 Rope climbs,

Run 1 mile, 100 Burpees

Scaled WOD

For Time: 30 Clean & Jerks 95/65,

1 mile run, 50 Pull Ups,

1 mile run 100 burpees

Additional scaling options will be made available and the workout can be done as a partner WOD where both partners run together then one works and one rests for the C&J, pull ups and burpees.

To participate you must:

Register for the event on Zen Planner just like a regular class:

4 CLASSES:
6:30am
8:30am
NOON
4:30pm

If those classes fill up we will add additional times.
Class size is limited to 16 Total Participants and will be a coach-led class with warm-ups and skill instruction.  All skill levels are welcome, however you MUST pre-register.
We will post a leaderboard for Rx participants throughout the day.

We ask that you please make a donation here:

GDMF  Donation Website

Any questions or problems registering please email dan@crossfitfullpotential.com …. Donation is not required for class registration.

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