27 February 2014

WE STILL HAVE T-SHIRTS AVAILABLE!

$25 or 90 Riyal!

Friday, 28 February

Skill: Kipping Pull Ups (If you have the skill, Muscle Ups)

WOD: Rest 120 seconds and then, 21, 18, 15, 12, 9, 6, 3 rep rounds for time of:

  • KB Swings
  • Abmat Situps
  • Double Unders

26 February 2014

***T-SHIRTS ARE IN!!!***

T-shirts are available for purchase tomorrow (27 Feb) @ 0600 for $25 or 90 Riyals. First come, first serve!

Thursday, 27 February

Strength: Sumo Deadlift High Pull (SDHP) EMOM 9 min: 7 SDHP, 2 Front Sq (95/65#)

WOD: 5 Rounds

  • 30 Sec ME Power Snatches (115/75#)
  • 30 Sec Rest
  • 30 Sec ME Split Jumps
  • 30 Sec Rest
  • 30 Sec ME Ring Dips
  • 30 Sec Rest

25 February 2014

CrossFit Open 2014

If you are interested in competing in the CrossFit Open, be sure to register online this week: http://games.crossfit.com/register-open-now

CFU will have two options for the CrossFit Open workouts:

  1. Strongbox Qatar (http://www.strongboxqatar.com) has invited us to do the Open workout on Saturdays at 1000 (1-29 Mar) It is proving impossible to arrange transportation for a fluctuating group. So, either coordinate with each other during class or on FB. Please post if you have a car/off base driver's license. Note: You do NOT have to be registered in order to go downtown and do the WOD.
  2. Each Monday during the month of March, we will do the Open WOD at CFU. Everybody is welcome. There will be judges for those who are registered.
Lastly, if you don't know what the Open is, use the Google machine to find it. Or just sign up, show up, and figure it out yourself. It's a fun time!

Wednesday, 26 February

Skill: Ring Dips/ Kipping Ring Dips

WOD: Complete 5-10-15 reps for time of:
  • Squats: 225/155
  • Hang power/squat clean: 135/95

24 February 2014

Tuesday, 25 February

Strength: Wendler DL (5, 3, 1+ @ 75%, 85%, 95%)

WOD: 15 Minute AMRAP of:
10 Tire Flips
10 Burpees
20 T2B Pull Ups
20 Tire Flips
10 Burpees
20 T2B Pull Ups
30 Tire Flips
10 Burpees
20 T2B Pull Ups
40 Tire Flips

23 February 2014

Monday, 24 February

Strength: Wendler Bench (5, 3, 1 @ 75%, 85%, 95%)

WOD: For Time

  • 19 Alt DB Snatch
  • 19 Chest 2 Bar Pull Ups
  • 15 Alt DB Snatch
  • 15 Chest 2 Bar Pull Ups
  • 10 Alt DB Snatch
  • 10 Chest 2 Bar Pull Ups
  • 6 Alt DB Snatch
  • 6 Chest 2 Bar Pull Ups

22 February 2014

Sunday, 23 February

CrossFit Disco

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of
Power Cleans @ 75% of body weight
Pull Ups

21 February 2014

Saturday, 22 February

Team WOD: 20 Minute AMRAP or 2400 Rep Max (whichever comes first)

Box Jumps (24"/20")
Sit-Ups
Push-Ups
Squats
Burpees
Thrusters (45#/33#)
Double Unders (no singles)
Sledge Hammer Tire Slams

Each team member may only do 200 reps of a single movement. Team members cannot do the same movement at the same time. Divide how you see fit. 3, 2, 1, GO!

20 February 2014

Friday, 21 February

Strength: Wendler Press (5, 3, 1+ @ 75%, 85%, 95%)

WOD: 31 Minute AMRAP (for rounds)

  • 12 Squat Clean
  • 20 DB Snatch
  • 13 Chin Ups

19 February 2014

Thursday, 20 February

Strength: Wendler Back Squat (5, 3, 1+ @ 75%, 85%, 95%)

WOD: 12 Minute AMRAP

  • 15 Burpees onto a 45# Plate
  • 5 Overhead Squats
  • 1 Muscle Up or Rope Climb (modify w/ 10 Ring Rows or 5 Pull Ups)

18 February 2014

Wednesday, 19 February

Skill: HSPU/Walking Handstands

Mini WOD (for those that have the skill)
1 HSPU, 10 HRPU
2 HSPU, 9 HRPU
3 HSPU, 8 HRPU
.....up to.....
10 HSPU, 1 HRPU

WOD: 20 Minute AMRAP
  • 5 Power Cleans
  • 10 T2B
  • 15 Box Jumps

17 February 2014

Tuesday, 18 February

Strength: Wendler DL (3, 3, 3+ @ 70%, 80%, 90%)
WOD: 12 Minute AMRAP

  • 10 Russian KBS
  • 10 HR Push Ups
  • 20 Dubs (Modify 3:1 Singz)

16 February 2014

Monday, 17 February

Strength: Wendler Bench (3, 3, 3+ @ 70%, 80%, 90%)

WOD: 21-15-9, For Time

  • Power Cleans (155/115#)
  • C2B Pullups

15 February 2014

Sunday, 16 February

WOD: 100 Reps Plyo Pushups, Complete for Time *After every broken set complete one 50 yard sprint. *Plyo pushups should be performed by dynamically alternating hands on a 45lb bumper. The only resting position should be the top of the pushup. "Walking" hands is a no rep.

14 February 2014

Saturday, 15 February

WOD: 20 Minute AMRAP, Teams of 3
Partner A: 100m Farmer's Carry (53/36)
Partner B: SDLHP (75/55)
Partner C: Situps

*Score= total reps combined
*Everyone rotates after Partner A comes back from the farmer's carry

13 February 2014

Friday, 14 February

Happy Valentine's Day!

Strength: Wendler Press (3, 3, 3+ @ 70%, 80%, 90%)
WOD: For Time

  • 10 HSPU
  • 30 DL (135/95#)
  • 20 HSPU
  • 20 DL (185/125#)
  • 30 HSPU
  • 10 DL (225/155#)

12 February 2014

Thursday, 13 February

Strength: Wendler Back Squat (3, 3, 3+ @ 70%, 80%, 90%)

WOD: 4 RFT

  • 5 Ring/Bar Muscle Ups or Rope Climbs (modify with 10 Burpee C2B Pull Ups or 10 Pull Ups + 10 Ring Dips)
  • 7 Front Squats
  • 30 Dubz (modify with 200m Run)

11 February 2014

Wednesday, 12 February

Jen Harman's Farewell WOD
*WOD is for all classes, but if you want to work out with Jen she will be crushing it with the 1900 class!

1 cycle Tabata squats
*then*
4 RFT
  • 10 DL (body weight or scale as appropriate)
  • 21 T2B
  • 2 HSPU
  • 13 KBS

10 February 2014

Tuesday, 11 February

Strength: Wendler DL (5, 5, 5+ @ 65%, 75%, 85%)

WOD: 17 Minute AMRAP (for max reps):

  • 40 Burpees
  • 30 Clean and Jerk (75/55)
  • 30 Burpees
  • 30 C&J (135/85)
  • 20 Burpees
  • 30 C&J (165/105)
  • 10 Burpees
  • ME C&J (205/135)

09 February 2014

Monday, 10 February

Strength: Wendler Bench (5, 5, 5+ @ 65%, 75%, 85%)

WOD: 21-15-9 for time

  • 21 KB Snatch (Left Arm) (55/35#)
  • 21 KB Snatch (Right Arm)
  • 21 Toes 2 Bar
  • 15 KB Snatch (Left Arm) 
  • 15 KB Snatch (Right Arm)
  • 15 Toes 2 Bar
  • 9 KB Snatch (Left Arm)
  • 9 KB Snatch (Right Arm)
  • 9 Toes 2 Bar

Sunday, 9 February (1800)

Valentine's Day WOD
...Presented in celebration of all the great wingmen/wingchicks out there...

"The Third Wheel"

3-man teams, 20min AMRAP:

Person 1 runs 400m; while this person runs,
Person 2 does KBS (55/35#) and
Person 3 does Royal Burpees (w/6" ring touch jump)
When P1 gets back, everybody rotates.

*note:  no need to bring 3 people.  bring yourself, bring others, it doesn't matter!  Hope to see everyone come out!

**double note:  for anybody not repping RED or PINK, there's a buy-in of 50 Double-Unders/150 Single-Unders

08 February 2014

Saturday, 8 Feb: 1600

Come check out the 1600 wod this awesome Saturday afternoon!  Get some sun and let's see those guns out.

AMRAP, teams of 2:
*all stations consist of one person working at a time, while the other person is resting a "hold."

Station 1 (3mins):  wall balls (20/14#) w/ wall sits
Station 2 (3mins):  ground to overhead (135/95#) w/ bar hold
Station 3 (3mins):  pullups w/ overhead plate hold (45/25#)
Station 4 (3mins):  KBS (55/35#) w/ KB hold (or plate hold)
Station 5 (3mins):  situps with plank hold


Don't forget:  Tomorrow, Sunday 9 February is the Valentine's Day( wod.  Bring out your friends and have a good time.  It'll be a 3 man team event, tho bringing others is not a requirement.  Hope to see you out there tomorrow, 1800!

06 February 2014

Friday 7 February

Amrap 5 Min:
10 kettle swing (full american overhead) @ 55/35#
10 box jumps (mandatory step down)

rest 5min

Amrap 5 Min:
7 push press @ 115/75#
7 pullups

rest 5-10min

1min Max distance sled pull or truck push

Today is me and Michele's last WOD with CFU so we wanted to give a big shout out to all our athletes who made coaching such an awesome experience.  Not a day goes by that we are not thoroughly impressed with your effort and dedication to the sport of fitness.  Keep keepin' on and finding new ways to push your limits every day.

To the coaching staff.  Thanks for everything you do and will continue to do.  We've brought this box a long way and the future's looking pretty bright for CFU as our coaching staff continues to grow.

Best wishes and stay classy.

-JP

05 February 2014

Thursday, 6 February 2014

Prehab/Skillz/Mob Day!


Slow mile run


Core work (planks, hollow rocks, supermans)


Inversion progressions
-wrist mobility and warm-up
-shoulderstands
-headstands
-wall walks
-handstand


Mobility! (with a focus on hips...2 minutes per leg per postion)
-spidermans
-pigeon
-couch stretch


04 February 2014

Wed 5 Feb

Wendler Back Squat

5 @ 70%
5 @ 75%
5+@ 85%

Then EMOM 20min

1 OHS (scale to front squat if needed)
1 burpee*

*add a burp every min until failure** to complete, or until time

looks like:
1st min 1 ohs, 1 burp, rest remainder of min
2nd min 1 ohs, 2 burps, rest
3rd min 1 ohs, 3 burps, rest….1ohs, 20 burps

** if you fail to complete all your burps in the given minute continue w the # burps -2 that you failed
i.e. you failed to complete all 12 burps in min 12, continue by doing 10 burps every rnd until time



03 February 2014

Tues 4 Feb

Wendler Bench
5@ 70%
5 @ 75%
5+@ 80%

then For Time:

10-9-8-7-6-5-4-3-2-1 rep rnds: (descending ladder)

- C2B pullups
- broad jumps (full squat)

*perform 2 wall walks btwn every rnd

looks like:
10 pull-ups, 10 jumps, 2 ww
9 pull, 9 jumps, 2 ww
8 pull, 8 jumps, 2 ww
.
..
….
1pull, 1 jump, 2 ww

Wall walks keep core tight and shoulder packed, chest from ground to wall and back

02 February 2014

Monday 3 Feb

Don't forget the new Lunch time class starting today at 1130!

Wendler Deadlift

 5@ 70%
 5 @ 75%
 5+@ 80%

then:

6min AMRAP:
1 power clean @95/65#
1 lateral burpee over bar
2 PCs
2 lat burps
3..
3..

Rest 6min

then 6 Min AMRAP
1 russian kettle swing @ 70/50
1 toe 2 bar
2 kbs
2 t2b
3…
3…


01 February 2014

Sunday Feb 2

#OccupyStrength 2012

Complete 3 Rounds:

One arm DB/kb thruster 50/30# - 40 seconds
- rest 20 seconds
Strict pullups - 40 seconds
- rest 20 sec
One arm DB/kb snatch 50/30# - 40 seconds
- rest 20 seconds
Mountain climbers - 40 seconds
- rest 20 seconds 

*spend 40 secs at ea station, rest 20 secs btwn stations, this is a 4min round. Complete 3 ends. Clock runs continuously. for the thruster and snatches use/switch arms at the athletes discretion.