Download CFH-February-Programming-2015-All
Sunday February 1, 2015
CROSSFIT
Partner WOD
“I go, you go”
Goal: FASTEST team time
1000m row (each)
750m row (each)
500m row (each)
250m row (each)
Compare to October 25, 2014
CROSSFIT LITE
Partner WOD
“I go, you go”
Goal: FASTEST team time
1000m row (each)
750m row (each)
500m row (each)
250m row (each)
Compare to October 25, 2014
Monday February 2, 2015
CROSSFIT
15 minute ladder of
5-10-15-20-25-30-etc.
Wallballs, 20#/14#
x3 double unders
1-2-3-4-5-etc.
Muscle ups
CROSSFIT LITE
15 minute ladder of
5-10-15-20-25-30-etc.
Wallballs, 20#/14#
x3 single unders
1-2-3-4-5-etc.
Strict ring rows
STRENGTH CLASS
Back Squat 4X8 60 % 1RM MAX
Front Squat 4X5 65% 1RM Max
WOD
1 min max deadlift #155/ #95
1 min rest
1 min max clean
1 min rest
1 min max front squats
1 min rest
2 min max push jerks
Tuesday February 3, 2015
CROSSFIT
5 rounds:
10 box jumps, 24″/20″
5 power cleans, 185#/125#
3 wall climbs
*5 burpees at the top of each minute*
*If you’re unsure of what to use for weight, aim for between 55 to 65 percent of your 1RM*
CROSSFIT LITE
5 rounds:
10 box jumps 24″/20″
10 deadlifts, 155#/105#
10 burpees
OLY CLASS
Power Snatch triples up to 75 %
Power clean and Push Press to Max
Front Squat Max Clean 2×3
Wednesday February 4, 2015
CROSSFIT
Partner WOD Wednesday
Divide work as needed
20 farmer carries (10 lengths down and back each)
10 goblet walking lunges (5 lengths down and back each)
50 renegade rows (50 rows each person, 25 reps each arm)
1000m row (total, divide as need be)
Test Series (Incorporate as warmup or closer): Max Height Box Jump. All scores for all classes must be written on whiteboard.
CROSSFIT LITE
CrossFit Lite
Partner WOD Wednesday
Divide work as needed
20 farmer carries (10 lengths down and back each)
10 goblet walking lunges (5 lengths down and back each)
50 push ups (each person)
1000m row (total, divide as need be)
STRENGTH CLASS
Strict Press 3X8 60% 1RM Max
Bench Press 4×5 65% 1RM Max
Superset 3×10 dumbell row
WOD
Continuous
1 min push ups
2 mins pull ups
3 mins walking lunges with slam ball #50/#35.
5 burpee penalty when slam ball is dropped or you stop moving
Thursday February 5, 2015
CROSSFIT
AMRepsAP in 2 minutes:
10 thrusters, 95#/65#
Max reps chest-to-bar pull ups in remaining time
Rest 4 minutes
AMRepsAP in 2 minutes:
10 thrusters, 115#/75#
Max chest-to-bar pullups in remaining time
Rest 4 minutes
AMRepsAP in 2 minutes:
10 thrusters, 135#/95#
Max reps chest-to-bar pull ups in remaining time
CROSSFIT LITE
4 rounds
AMRepsAP in 2 minutes:
15 wallballs, 20#/14#
Max reps ball slams in remaining time, 35#/25#
Rest 2 minutes between rounds
OLY CLASS
Full Snatch rising Bar to fist miss
Full Clean and Jerk rising Bar to first miss
Friday February 6, 2015
CROSSFIT
Oly Max Effort
Find your 3-rep max hang clean
*A good goal is to reach 80 to 90 percent of your 1RM*
Metcon
AMRAP in 6 minutes
3 deadlifts, 275#/185#
6 lateral bar hops
Accessory Work*
Weighted Dips: 5 sets of 5 reps, increasing weight each set
OLY CLASS
Hang Snatch Doubles up to fist Miss
Hang Clean Doubles up to Fist Miss
Clean DL with 120% Max Clean 3×3
Saturday February 7, 2015
CROSSFIT
Strength Max Effort
Find your heaviest weight in the following:
Back squat with a 3-second descent + 3-second hold at the bottom
*Goal is to build up to anywhere between 80-90 percent of 1RM, no further*
Partner Metcon
Cycle through the following for 10 minutes:
Partner 1, 15-calorie row as the timekeeper
Partner 2, push jerk reps (135#/95#)
Accessory Work*
Split squats: 3 sets of 10 reps each leg, increasing weight with each set
*Score is total push jerks*
Test Series (Incorporate as warmup or closer): Max Height Box Jump. All scores for all classes must be written on whiteboard.
OLY CLASS
Power Snatch + Overhead Squat up to 75%
Power Clean + Full front Squat up to 75%
Push Press 3×3 at 75% Max Jerk
Sunday February 8, 2015
CROSSFIT
Open WOD 14.5
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees
CrossFit Lite
21-18-15-12-9-6-3
Kettlebell swings
Burpees
CROSSFIT LITE
21-18-15-12-9-6-3
Kettlebell swings
Burpees
Monday February 9, 2015
CROSSFIT
5 rounds:
15 toes-to-bars
10 box jump overs, 24″/20″
5 power snatches, 135#/95#
*5 air squats at the top of each minute*
*If you’re unsure of what to use for weight, aim for between 55 to 65 percent of your 1RM*
CROSSFIT LITE
5 rounds:
15 knees-to-elbows
10 box jumps, 24″/20″
10 wall balls, 20#/14#
STRENGTH CLASS
Back Squat 4X6 70% 1RM Max
OHS 3X5 65 % 1RM Max
WOD
5 rounds
Minute 1: 2 down and back farmer carry 2 Pd/ 1.5 Pd
In remaining time max effort ball slams #50/#35
Minute 2: Rest
Tuesday February 10, 2015
CROSSFIT
Strength Max Effort
Find your heaviest weight in the following:
Front squat with a 3-second descent + 3-second hold at the bottom
*Goal is to build up to anywhere between 80-90 percent of 1RM, no further*
Metcon
3 rounds:
50 double unders
25 Russian kettlebell swings, 55#/35#*
200m sprint/250m sprint on rower
*Swings must be unbroken; every break results in a 10 burpee penalty*
Accessory Work*
Step ups with kettlebell in goblet position: 3 sets of 10 reps each leg, increasing weight with each set
CROSSFIT LITE
5 rounds:
50 single unders
25 Russian kettlebell swings
250m sprint on rower
OLY CLASS
Full Snatch to Max
Snatch DL with 120% Max Snatch
Wednesday February 11, 2015
CROSSFIT
Partner WOD Wednesday
30 deadlifts, 250#/165# (each)
100 double unders (each)
20 deadlifts, 275#/185# (each)
100 double unders (each)
10 deadlifts, 300#/200# (each)
100 double unders (each)
400m run with 35# slam ball (together)
Test Series (Incorporate as warmup or closer): Max Unbroken Pull-ups. All scores for all classes must be written on whiteboard.
CROSSFIT LITE
Partner WOD Wednesday
30 deadlifts, 135#/95# (each)
50 ball slams, 35#/25# (each)
20 deadlifts, 145#/105# (each)
50 ball slams, 35#/25# (each)
10 deadlifts, 155#/105# (each)
50 ball slams, 35#/25# (each)
200m run with 35# slam ball (together)
STRENGTH CLASS
Strict Press 3X6 @ 70% 1RM Max
Bench Press 4×4 @ 75% 1RM Max
Superset 3×10 dumbell row
WOD
30 Deficit pushups 45/25
30 burpees
30 air squats
20 Defecit pushups 45/25
20 Burpees
20 Air squats
10 Defecit pushups 45/25
10 Air squats
10 burpees
Thursday February 12, 2015
CROSSFIT
Oly Max Effort
Find your 3-rep max jerk
*A good goal is to reach 80 to 90 percent of your 1RM*
Metcon
10 clean and jerks, 135#/95#*
25 burpees
10 clean and jerks, 155#/105#
25 burpees
10 clean and jerks, 185#/125#
*Here is a breakdown of percentages by rounds if you’re unsure of what to use for weight for the clean and jerks:
Set 1: ~60% of your 1RM
Set 2: ~65% of your 1RM
Set 3: ~70% of your 1RM
Accessory Work*
Ring rows: 3 sets of max reps
CROSSFIT LITE
3 rounds:
10 dumbbell thrusters, 35#/25#
25 push ups
OLY CLASS
Full Clean and Jerk to Max
Front Squat to Max
Friday February 13, 2015
CROSSFIT
18 minutes to ascend the following ladder
2-4-6-8-10-etc.
Box jumps, 30″/24″
1-2-3-4-5-etc.
Wall climbs
1-2-3-4-5-etc.
Muscle ups
OLY CLASS
Power Snatch/ Hang full Snatch doubles up to 65%
Power Clean/Hang full clean doubles up to 65%
Jerk from Rack up to 90%
Saturday 14, 2015
CROSSFIT
Oly Max Effort
Find your 3-rep max hang snatch
*A good goal is to reach 80 to 90 percent of your 1RM*
Metcon
30 Renegade Man-Makers, 35#/25#
Accessory Work*
Strict pull ups: 3 sets of max reps -or- 3 sets of 10 reps
Test Series (Incorporate as warmup or closer): Max Unbroken Pull-ups. All scores for all classes must be written on whiteboard.
OLY CLASS
Full Snatch 3×3 at 75%, 2×2 at 85 % 2×1 at 95%
Jerk From behind the neck to Max
Sunday February 15, 2015
CROSSFIT
WOD 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups
CROSSFIT LITE
AMRAP in 10 minutes:
50 burpees
25 front squats
10 pull ups
Monday February 16, 2015
CROSSFIT
EMOM for 18 minutes:
1) 3 power cleans, 225#/155#*
2) 12 chest-to-bar pull ups
3) 15 wallballs, 20#/14#
*If you’re unsure what weight to use for the cleans, aim for between 70 to 80 percent of your 1RM*
*If you’ve got a 20#/15# weight vest, use it for the pull ups and wallballs*
CROSSFIT LITE
EMOM for 18 minutes:
1) 3 deadlifts
2) 12 strict ring rows
3) 12 air squats
STRENGTH CLASS
Back Squat 4X4 @ 80%
Front Squat 4X4 @ 70%
WOD
3 RFT
15 Deadlifts @ # 225/ # 155
15 Dumbell Push Press # 40/ # 20
Tuesday February 17, 2015
CROSSFIT
AMRAP in 18 minutes:
3 wall climb -to- strict handstand push up
12 toes-through-rings
250m row/200m run
*If you’ve got a 20#/15# weight vest, use it*
CROSSFIT LITE
AMRAP in 18 minutes:
3 wall climbs
12 sit ups
250m row
OLY CLASS
Hang Snatch doubles up to 75%
Hang Clean and jerk doubles and one Jerk up 75%
Wednesday February 18, 2015
CROSSFIT
Partner WOD Wednesday
15 minutes to accomplish the following:
100 kettlebell swings, 70#/55# (50 each, the goal is to go unbroken)
20 shuttle sprints (10 lengths down and back, each)
100 kettlebell swings, 70#/55# (50 each, the goal is to go 25/25)
Max ball slams in remaining time, 50#/35#
Test Series (Incorporate as warmup or closer): Max KB Swings in 2 minutes (Blue/Red). All scores for all classes must be written on whiteboard.
CROSSFIT LITE
Partner WOD Wednesday
15 minutes to accomplish the following:
100 kettlebell swings, 70#/55# (50 each, the goal is to go unbroken)
20 shuttle sprints (10 lengths down and back, each)
100 kettlebell swings, 70#/55# (50 each, the goal is to go 25/25)
Max ball slams in remaining time, 50#/35#
STRENGTH CLASS
Strict Press 3X4 @ 80%
Bench Press 4X3 @ 85%
Superset Pendlay row 4X5
WOD
7 mins max cleans # 205/ # 145
Snatch DL with 110% Max Snatch 3×3
Thursday February 19, 2015
CROSSFIT
Oly Max Effort
Find your heaviest weight in the following complex:
1 full clean
1 front squat
2 jerks
*Goal is to build up to anywhere between 80-85 percent of 1RM, but no further*
Metcon
10 minutes to ascend the ladder of:
2-4-6-8-10-etc.
Squat clean thrusters, 135#/95#*
Bar-hopping burpees
*A good intermediate weight is 115#/75#, a good novice weight is 95#/65#
Accessory Work*
Push ups: 3 sets of max reps
CROSSFIT LITE
10 minutes to ascend the ladder of:
2-4-6-8-10-etc.
Box jumps, 24″/20″
Wallballs, 20#/14#
Burpees
OLY CLASS
Snatch Blocking high/middle/full up to 65%
Full Clean and Jerk to Max
Friday February 20, 2015
CROSSFIT
“Rowing Helen”
3 rounds
400 meter row
21 KB swings, 55#/35# (goal is to go unbroken all three rounds)
12 pull ups (goal is to go unbroken for all three rounds)
OLY CLASS
Saturday February 21, 2015
CROSSFIT
Strength Max Effort
Find your heaviest weight in the following:
Back squat with a 3-second descent + 3-second hold at the bottom
*Goal is to build up to anywhere between 80-90 percent of 1RM, no further*
Metcon
5 rounds:
3 shuttle sprints (length of room, down and back)
10 box jumps, 30″/24″
30 double unders
Accessory Work*
Overhead lunge steps: 3 sets of 10 reps each leg, increasing weight each set*
*Be conservative
Test Series (Incorporate as warmup or closer): Max KB Swings in 2 minutes (Blue/Red). All scores for all classes must be written on whiteboard.
OLY CLASS
Sunday February 22, 2015
CROSSFIT
WOD 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar
CROSSFIT LITE
AMRAP in 18 minutes of:
10 box jumps
5 push presses
10 sit ups
Monday February 23, 2015
CROSSFIT
AMRepsAP in 3 minutes:
20 deadlifts, 155#/105#
Max reps wallballs in remaining time, 20#/14#
Rest 4 minutes
AMRepsAP in 3 minutes:
15 deadlifts 185#/125#
Max reps wallballs in remaining time, 20#/14#
Rest 4 minutes
AMRepsAP in 3 minutes:
10 deadlifts, 225#/155#
Max reps wallballs in remaining time, 20#/14#
CROSSFIT LITE
4 rounds
AMRepsAP in 2 minutes:
12 deadlifts
Max reps wallballs in remaining time
Rest 3 minutes between rounds
STRENGTH CLASS
Back Squat 4X2 @ 90%
OHS 3X4 @ 75%
WOD
3 RFT
10 KB Swings 2pd/1.5pd
10 Goblet Squats
5 Squat Jumps
Tuesday February 24, 2015
CROSSFIT
50 box jump overs, 24″/20″
25 handstand push ups with a deficit
50 box jump overs, 24″/20″
2000m row
CROSSFIT LITE
CrossFit Lite
50 box jumps
25 dips
50 box jumps
1500m row
OLY CLASS
Snatch from Blocks to Max
Overhead snatch grip squat to Max
Wednesday February 25, 2015
CROSSFIT
Partner WOD Wednesday
10 bear crawls (length of the gym, down and back, 5 each)
50 jumping squats (each)
50 reverse sit ups (each)
50 jumping squats (each)
10 bear crawls (length of the gym, down and back, 5 each)
18 power snatches each, divded into sets of three, 70-80 percent of 1RM
Test Series (Incorporate as warmup or closer): Max Plank Hold. All scores for all classes must be written on whiteboard.
CROSSFIT LITE
Partner WOD Wednesday
10 bear crawls (length of the gym, down and back, 5 each)
50 jumping squats (each)
50 reverse sit ups (each)
50 jumping squats (each)
10 bear crawls (length of the gym, down and back, 5 each)
STRENGTH CLASS
Strict Press 3X2 @ 90%
Bench Press 4X2 @ 95%
Superset Pendlay row 4X5
WOD
15 Min complex
1 Power clean
1 Push Press
1 Push Jerk
Thursday February 26, 2015
CROSSFIT
Max Effort Strength
Find your 10-rep max back squat
Accessory Work
Good mornings: 3 sets of 10 reps*
*Be conservative
Metcon
21-15-9
Back squats, 155#/105# (Goal is to go unbroken)
KB sumo deadlift high pulls, 70#/55#
CROSSFIT LITE
10-9-8-7-6-5-4-3-2-1
Back squats from rack
KB swings
OLY CLASS
Full Snatch to first miss
Full Cleans to first miss
Front squat to first miss
Friday February 27, 2015
CROSSFIT
Reebok CrossFit Open WOD 15.1
OLY CLASS
Snatch Blocking high/middle/low to 60% triples
Clean blocking high/middle/low to 60% triples
Saturday February 28, 2015
CROSSFIT
Oly Max Effort
Build up to your heaviest weight in the following complex:
1 full snatch + 1 overhead squat
*A good goal is to reach 80 to 90 percent of your 1RM, but no further*
Metcon
5 minute “I go, you go”
5 touch-and-go snatches (~55 to 65 percent of 1RM)
*Compare to July 21, 2014
Accessory Work*
Pendlay rows: 3 sets of 10 reps, increasing weight each set
Test Series (Incorporate as warmup or closer): Max Plank Hold. All scores for all classes must be written on whiteboard.
OLY CLASS
Hang Power Snatch triples at 65%
Hang power Cleans triples at 65%
Max Front Squat with a push Press