WOD

Tuesday 8 April, 2014

Coach Orville & Birte

Coach Orville & Birte

 

Stregnth
Front Squat
Find 1 RM

MetCon
For Time:
800 M Run
10 Burpee Pull-up
20 Sit-up
30 Air Squat
10 BP Pull-up / 4 Burpee MU
20 Sit-up
30 Air Squat

 

CFKIDS

Monday 7 April, 2014

CrossFit CVI Pompano Beach

CrossFit CVI Pompano Beach

Beginning this week:
MoBWoD (Mobility) will be moved to Tuesday & Thursday 5pm

CrossFit CVI Kids will be held on Tuesday & Thursday 430pm
(if you have a child 5-12 who wishes to be part of CFKIDS
please see CFCVI Staff)

Dr. Charles will be available every other Tuesday Morning and Tuesday Evening.
(If you are interested in an appointment with Dr. Charles please call CFCVI)

Strength
Deadlift
Find 1 RM
(20 Minutes)
Example:
12-8-4-3-1-1-1

MetCon
12 Minute AMRAP
8 Push-up
8 Pistol Squats

**IMPORTANT**
We will be beginning a new strength cycle.
Is is imperative that you as an athlete take note of
your 1RM and Benchmarks.

We will be using our 1RM results

Saturday 5 April, 2014

image

In Teams Of 3

2 RFT:

1. Team wallball throw 20/14 for 100m (throw and do jumping jacks until teamates throw, then sprint to ball, throw again)

2. 60 pullups between team

3. 100m WB throw

4. 120 KBS 55/35 : 70/55

5. 100m WB throw

6. 180 Dubs 

Friday 4 April, 2014

Strength/Skill
Strict Press
12-8-6-3-1-1-1

Push Press
3-3-2-2-1-1-1

MetCon
12 Min AMRAP
12 Snatches 75/55
8 Box Jumps

Bob Marley CrossFit CVI

Bob Marley CrossFit CVI

Thursday 3 April, 2014

A Killer “V”
Cap 28 Min
Up the ladder down the ladder

go through then come back

For Time:
200m Run
1 Clean, 1 Jerk (115/75) (135/95) (RX+165/115)
2 Clean, 2 Jerk
3 Clean, 3 Jerk
4 Clean, 4 Jerk
5 Clean, 4 Jerk
200m Run
5 Wall Ball Shots (20/14), 5 Burpee
6 WB, 6 BP
7 WB, 7 BP
8 WB, 8 BP
9 WB, 9 BP
10 WB, 10 BP (done once)
NOW GO BACK

 

 

Last completed November 7th, 2014 & June 19th, 2013

Wednesday April 2, 2014

Crossfit CVI Erin Snatch

 

If you have not completed 14.5, you have the option

Strength/MetCon
5 Stations
A) Bench Press 6-8 Reps
B) KB Snatches 6 Reps L/R (35/55)
C) Lunges 30 (Total)
D) Slamball 15 (20/30/40)
E) Plank Jacks

Athletes will rotate every 1 Min for 25 Minutes
or until every athlete has completed each station 5 times.

Bench Press:
example stations 55/95/115/135/165
Athletes may place weights nearby to set bar at preferred load. 95#+20#=115 / 115#+20#=135 etc.

If you have not completed 14.5, you have the option

Tuesday 1 April, 2014

Strength/Skill
Bent Over Row
weight by feel
12-8-6-3-3-3

MetCon
For Time:
Buy-in: 1 Mile Run

Then 2 Round Of:
20 Pull-Up
25 V-Up
30 Superman

Cash out: 60 Mountain Climber

 

CFCVITRYITFREE

Monday 31 March, 2014

CrossFit CVI 14.5 Richard

In Honor of the LAST CrossFit Games Open WoD

14.5

21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Over the Bar Burpees

Although the games WoD did not have a time CAP
CFCVI time cap will be 23 Minutes.
If athlete is  on the last set, finish the WoD.

Score Number of Reps completed
or time completed.

For this who have completed 14.5

MetCon
16 Min AMRAP
10 Front Squat
8 Push Press
250 M Run

Saturday 29 March, 2014

CrossFit CVI Pompano Beach

 

In teams of 3 Complete

For Time:

400m Team Run

A: 100 Sit-Ups

B: 100 Snatches 75/55

C: 100 KB Swings 55/35

400m Team Run

Athletes can start, switch at any time or any rep scheme.

 

Friday 28 March, 2014

If you wish to sign-up for the Urban Farmer share program use the link below

http://csa.farmigo.com/join/theurbanfarmer/CSA

To learn more you can visit their home site

http://theurbanfarmerflorida.com

_____________________________________________________

Strength/Skill
Overhead Squat
8-6-6-3-3-3
The last 2 sets of 3 should stay at same load, moderate. NOT 3 RM.

Deadlift
12-8-6-3-3-3
The last 2 sets of 3 should stay at same load.

MetCon
4 RFT of
12 Push-Up
12 Pull-up
12 Push-press 95/65

 

CrossFit CVI Richard

 

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