Dec 29, 2016

12-30-16 WOD

Grace, Jackie, Karen
Teams 0f 2
30 clean and jerks


1000m row, 50 thrusters, 30 pull ups


150 Wall Balls




L1*
12min amrap
50 singles
15 kettle bell thrusters
12 Jumping Pull Ups
Challenge: set up for WOD

Dec 28, 2016

12-29-16 WOD

3 Rounds
500m Row 
12 S2O (do not exceed 155/105)
15 TTB


Challenge: 10 Minutes to work up to a move good pwr clean + Power Jerk (should not exceed around 65% of this load for wod)


L1
5 Rounds
7 Burpees
9 Push Press
11 V-Ups

Dec 27, 2016

12-28-16 WOD

AMRAP 3:
Buy-in: 75 Double-unders
15 Deadlifts (185/135#)
15 Over-the-Bar Burpees
Rest 3:00
AMRAP 3:
Buy-in: 75 Double-unders
10 Deadlifts (225/155#)
10 Over-the-Bar Burpees
Rest 3:00
AMRAP 3:
Buy-in: 75 Double-unders
5 Deadlifts (275/185#)
5 Over-the-Bar Burpees


L1*Scale as Needed to move through each movement


Challenge: Sumo Dead 7X3 building No loss of mechanics or technique

Dec 26, 2016

12-27-16 WOD

EMOMX18
25 Russian Swings
20 guys 15 ladies Cal Row
Max Dips

*L1 complete emom as needed with subs in movements/rep scheme

Challenge: 7X3 Pause Hang Clean. Pause at the pockets, lower and pause at top of knee, clean, and pause in receiving position, then stand. Goal is to stick with one load.

Dec 25, 2016

12-26-16 WOD

Challenge
5X3 Strict press
*warm up reps with empty bar, add load as you go! Work up to feel good heavy 3.

3 Rounds
30 Du’s
20 Wall balls

10 Burpee’s

Dec 21, 2016

12-22-16 WOD

“Avalanche ”
AMRAP 15:
12 Box Jumps (30/24″)
9 Power Snatch (115/80#)
6 Bar Muscle-ups

Dec 20, 2016

12-21-16 WOD

Teams of 3
FOR TIME:
1200m Row
12 burpees
1100m Row
12 burpees
1000m Row
12 burpees
900m Row
12 burpees
800m Row
12 burpees
700m Row
12 burpees
600m Row
12 burpees
500m Row
12 burpees
400m Row
12 burpees
300m Row
12 burpees
200m Row
12 burpees
100m Row
12 burpees
*must switch every 100m interval. Only one person does burpees
40m time cap

Dec 19, 2016

12-19-16 WOD

“Jacked Frost”
3 Rounds:
27 DU’s
21 Bench Press from Med Ball
15 Weighted Situps (20/14# Medball)
9 Strict Pull-Ups

Challenge: 12 seconds on 8 seconds off for 12 rounds: Sumo Deadlift high pull w/ KB

CFMA Holiday Party!!!

Athletes! ALL WODS this week were made with extra love and emphasis on the upcoming Holiday! So bring in your rockin' holiday cheer! We will be having a White Elephant/Pot Luck gathering this Wednesday the 21st at 6pm.  Bring yourself/family/friends and favorite foodies to celebrate the holiday and spread some Cheer! EVERYONE WELCOME!! Great time for people to meet coaches and other athletes!

PARTAY @ 6:00PM. (come when you can, we will be anxiously waiting!!:)

FUN CHALLENGE: HOLIDAY ROWLING.

Scoring: Simple, your score is the BEST of 3 attempts at rowing to EXACTLY 100 meters.

You will see 2 rowers. One is warm up attempts only. Take as many trial attempts as you wish. But none of these will count as attempts! The other rower is for your actual attempts! No going backsies once you start!

(NOTE: you may continue to row as long as your body stays moving (in normal rowing fashion), but you are done if /when you stop moving!!!)

WHITE ELEPHANT RULES: $10 or less & WRAPPED!

GIFTS: Will be chosen in order of game (ROWLING) winners. Closest to 100 meters to farthest away from 100! (ETA about 7pm. But feel free stay and play and Be Merry afterwards)


Can't wait to see you all on Wednesday!!! #HolidayFriendsFamily #CrossFitFamily


*NOTE: Wednesdays Theme is Rowing and There will be 2 holiday rowling class WODS this day. 6am and 4:00pm. 

Dec 18, 2016

12-19-16 WOD

L2
“Leggnog”
5 Rounds:
7 Deadlifts (275/185#) (should be easily straighsettable)
25 Air Squats
7 Strict Handstand Push-ups

L1
10 min AMRAP
7 dead lifts
15 goblet squats
10 seated kb press!

Challenge: Teams of two - or solo: 120 seconds of max weighted sit ups, passing ball back and forth

Dec 15, 2016

12-16-16 WOD

Skill: Tabata Wall Sit

WOD:
“Hold ‘Em”
Buy-in:
200 Double-unders
Directly into:
3 Rounds:
50′ Walking Lunge
25 Sit-Ups
50′ Walking Lunge
25 Kettlebell Swings (53/35#)


Dec 14, 2016

12-15-16 WOD

Skill: Sumo Deadlift 7X3 building. No loss of mechanics or technique

WOD:
20 min amrap
22 Cal Row
22 Wall Ballz L1 gobblet squat
22 Push Ups L1 Knee Push Up
22 Box Jumps L1 step up

22 Deadlift

Dec 13, 2016

12-14-16 WOD

Skill: Snatch Balance + 2 OHS - 7 Sets
(sub movement as needed)

WOD:
7 Min Ladder Amrap
1 OHS L1-Power Snatch or Hang PWR S OK
1 TTB
2 OHS

2 TTB

Dec 12, 2016

12-13-16 WOD

Skill: 3 RDS for Q: Hip Ex. X 10-20, Hollow Hold Max Effort, Chin above bar hold

WOD:
2RDS - Rest 2 Min between rds
2min- Turkish Get Ups (alt sides each rep) L1- One Arm OH HOLD, alt hands after 1min
2min- DU - L1singles
2Min- Sit Ups

2min- Gobblet Squats

Dec 11, 2016

12-12-16 WOD

Skill: Front Squat 5X3 Tempo 32X1 - same load all sets

WOD:
21-15-9
TTB
Burpee
KBS 2pood - 1.5pood

L1- 13 min amrap
12 Leg Raises (feet above parallel or knee raises)
7 Burpees
9 Russian Swings

Dec 10, 2016

CFMA Christmas 2016 BOX event

Hey guys!!! December 21st we will have a CrossFit Rowling event to celebrate the upcoming holiday! Its bowling inspired rowing. Score determined not by time, or calories, but rather, how close a person/team is to hitting a set numbers in meters. Kinda think wheel of fortune and the wheel spinner. But your arms are the wheel! Pretty fun to guestimates how far your pulls will exactly try take you down to the exact meter! Haha. It will be a 10 dollar white elephant (wrapped ) style. We will have one Big class is the PM and hope everyone can make it (morning class will still be on)!!. Have a great weekend! TBA. Enjoy the snow and be safe!  ❄️☃🎄

In a nutshell!:

Dec 21st (time TBA, but please let us know what works for you to help us judge it out)
Team Rowling
$10 white elephant
Be there or we will curl into a ball and cry, also, the snowflakes will turn into baby kittens that will attack you. ❄️❄️❄️🐈🐈🐈😵😵😵🙊

-Your Coaches!!!
😍🎁🎄❄️

Dec 8, 2016

12-9-16 WOD

Skill: WOD Instruction and set up

WOD:
L2/L1
“Rock, Paper, Scissors”
Teams of 3: (one person works at a time)
AMRAP 7:
Back Squat:
50 Reps at 135/95#   
50 Reps 185/135#
AMRAP at 225/155#
Rest 3:00
AMRAP 7:
Push Press:
50 Reps at 135/95#
50 Reps at 155/105#
AMRAP at 185/135#
Rest 3:00
AMRAP 7:
Hang Power Clean:
50 Reps at 135/95#
50 Reps at 155/105#
AMRAP at 185/135#

L1 scale load as needed
Examples
45/65
65/95
95/135
   Or
35/45
45/55

55/65

Dec 7, 2016

12-8-16 WOD

Skill: Take 15 Min to build to a feel good power clean + Power Jerk

WOD:
L2
For time
1000m row
30 G2O 135/95
50 Burpee Over Bar

L1
13min amrap
5 hang power clean
5 press
5 burpee

Dec 6, 2016

12-7-16 WOD

Skill: HS WALKING

AMRAP 20: L2/L1
5 Pull-ups
10 Push-ups
15 Air Squats

20 Calorie Row

Dec 5, 2016

12-6-16 WOD

Skill: 2min Max Burpees

WOD:
12min amrap
20 Thrusters 75/55
25 Box Jump Overs

L1
15min amrap
200m row
12 med ball cleans

15 step ups

Dec 4, 2016

12-5-16 WOD

Skill: Strict Press 5X3 same load

WOD:
L2/L1
21-18-15-12-9-6-3
Supine Ring Pull Ups

Bench (sitting on ground, lean back on med ball, lift hips off floor, and bench with KB’s or DB’s)

Dec 1, 2016

12-2-16 WOD

L2
5 rounds for time
20 Pull ups
20 V-ups
500m row/ sub 400m run
*note this WOD is to be done with a row. Only sub a run if needed!
17 min time cap

L1
15 ring rows
20 sit ups
200m run/ sub 250m row

Challenge:
3 rounds for quality
5 pull ups
5 v-ups
100m row

*Use this as a warm up, and practice technique.