Thursday WOD

Warm up

4- Parking lot Sprints (sprint to one side, jog back, 10 second rest)

4- 200m Row Sprints (35 Stroke per minute, 30 second rest)

4- 20 second Resistance band runs (time starts at end of forward progress)

20 Deep squats 2 sec down, 3 down, 2 sec to return to upright

WOD

Front Squat - 3/3/3/5/5 (coaches, strict form)

80%, 90%, 100%, 90%, 80%

Wednesday July 6th WOD

July 6^th

Great job today everyone! That was a challenging WOD, tomorrow should be much shorter so lets post some new PR's on the board. If this is your first FRAN, mark your time, if you have done it before write your previous time so we will all know when you crush it!!

Warm up

5 minute Jump rope

20 Dips on bars

20 GHD sit ups

20 GHD Back Ext

WOD

“FRAN”

21-15-9

95lb Thruster

Pull ups

For time

Friday WOD

5 Rounds For Time (speed,speed,speed!!)
Run 400m
15 Dumbbell Thruster 20/35
15 Pull Ups dead hang if you can

Thursday WOD

"Jerry"

For Time:
Run 1 mile
Row 2K
Run 1 mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

SHIRTS!

New ECCF shirts are available at the gym!  Come buy one and show your support for the gym!

Adam Birthday WOD

Wednesday is Adam Floyd’s Birthday WOD
Happy Birthday dude this one’s for you!!
Warm up
Jump Rope 5 minutes
50 Flutter kicks
3 sets of 5 SLOW Dead hang pull ups
15 “L” pull ups
15 GHD sit ups with ball and partner (10/14)
WOD
28 Man Makers (20/35)
28 Push press (45/90) Strict form
28' overhead single arm walk with KB (35/55)
28 Sit ups/wall ball (10/14)
28 One armed KB swings (28 each side)

Good info on pull ups

This is a workout posted from a great gym (Crossfit Brooklyn) it shows that to do a good pull up or any you have to develop the muscles by working the whole system not just "to get good at pull ups is to hang until you can do pull ups" This is commonly stated but it is an old method. Pull ups are hard and there are some who want to get strict on their pull ups, do dead hang's, or to do one pull up. Look to the coaches for dynamic exercises to developed the muscle group used in pull ups. Good luck happy pull ups.

1. 3-5 sets of 10-15 reps of one of the following:

Body Rows (constantly progressing towards being horizontal)

Strict Chin-ups (Band assisted)

Strict Pull-ups (Band assisted)

Rope Climbs

2. Three Supersets of 10-12 reps alternating between one from A and one from B. The last set of each exercise should be done to failure.

A. Pulling,Rows (Barbell or Dumbbell)

Curls (any variety)

Rope Climbs 

Monday WOD

Monday

WARM UP

50 Double under’s

15 GHD sit ups

2X’s 30 second rope rows

5 Sprints the length of the parking lot, jog back immediately sprint again, jog back and so on keep your time and try to maintain that time on all of the sprints

WOD

Tabata – long version (20 seconds on 10 seconds off for 10 minutes)

Jump rope

Static leg extension (put a 5lb plate on your feet if you’re feeling it)

Air squat box jump (24”)

Wall ball

Saturday WOD

Hero WOD for Saturday. U.S. Army Staff Sergeant Marc Small, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan.
"Small"
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

Friday WOD

Friday
Warm Up
5 minute Jump rope (5 burpee penalty for each stop) 
2 X’s - 300m row with the last 100m a sprint
WOD
NANCY
5 rounds for time
400 M run
OHS 95lbsx’s 15
As you can see there is no weight change between M&F because Crossfit lists it as is, no weight for men and women just the 95lb. Alter your weights as needed just be sure you log the weight so when we do this WOD again you can see your improvements.

Thursday WOD

Thursday

Warm up

1 k Row

Rope row 30 second 2 X’s

3 sets 15 second chin over bar hang

WOD

2 rounds for time

10- 45/95lb Clean Push press

5 rope climbs

10 “L” pull ups

25/45 lbs OH walking lunge (length of gym there and back) 

Warrior Wednesday

Warm up
20- 55/35lb Kettle Bell snatch
3 sets of 10 GHD back extensions
3 sets of 10 GHD sit ups (strict form!)
5 minute Jump rope (every stop is a 5 squat penalty) 


HERO WOD “Rankle” 
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

20 min AMRAP
6 Deadlifts (145/225)
7 Burpee-Pull ups
10 Kettle Bell Swings (35/55)
Run 200 meters (Just after Ragazzi's to the 100 mark on sidewalk)

Tuesday's WOD for Power Week

Tuesday WOD for Power Week
Warm Up- 5 minute Jump Rope (5 GHD sit up penalty for each stop)
20 Roll outs
50-4 count flutter kicks
WOD
800m Run (with weighted vest or 25lb plate)
5 Tire flips (deep push from legs)
400m Run (with weighted vest or 25lb plate)
10 Ball Slams or Sledgehammer to Tire
400m run (with weighted vest or 25lb plate)
20 Wall Ball (14/20)
*Don't focus on time as much as a steady high intensity pace*

Monday, June 6 - Friday, June 10

Monday June 6th

100 Thrusters (45/35)
Then 21-15-9
KTE
Box Jumps

Tuesday June 7th
50 KB Swings (45/35)
1 Round of Cindy
40 KB Swings (45/35)
2 Rounds of Cindy
30 KB Swings (45/35)
3 Rounds of Cindy
20 KB Swings (45/35)
4 Rounds of Cindy
10 KB Swings (45/35)
5 Rounds of Cindy

Wednesday June 8th
7 Rounds
Run 400m
7 Deadlift (225/135)

Thursday June 9th
AMRAP 15 mins
2 Power Cleans (135/95)
5 Burpees
7 Wall Balls


Friday June 10th
Row 2k
100 Sit-Ups
Run 1 mile

MONDAY, MAY 16TH - FRIDAY, MAY 20TH

Monday May 16th ( last done Jan 3d)

Strength: Shoulder Press 5 @ 40,50,60% of your max

WOD
100 Thrusters (55/35)
Then 30-20-10
Step-Ups (24”/20”)
Ab-mat Sit-Ups

Tuesday May 17th

Strength: Deadlift 5 @ 40,50,60% and 3@ 70,80,90%

WOD
“Fun with Pull-ups”
10 minutes: work 30 seconds /rest 30 seconds
(do pull-ups for 30 seconds then rest 30 for a full 10 minutes, if you can’t do anymore do jumping or band assisted)

Wednesday May 18th

WOD
3 Rds
400m Run
20 WB (20/14)
20 KB Swings (45/35)
20 OH Squats (45/35)

Thursday May 19th

Row 1k
Rest 90 seconds
Row 1k
Rest 90 seconds
Row 1k
(try to keep within 10 seconds of first round)

Friday May 20th

Strength: Power Clean 3@ 40,50,60,70,80,90%

WOD
AMRAP in 15 mins
3 Deadlifts (Advanced 315/225)(Regulars 275/185)(Athletes 250/155)
6 Hand release push-ups (chest to ground, pick hands up, then push back up)
9 Toes-to-Bar

MONDAY MAY 9TH - FRIDAY MAY 13TH

Monday May 9th

 

Back Squat 5 sets of 10 reps at 65% of your max

WOD
“Tabata something else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Tuesday May 10th

 

Max Rep Push Press in 3mins. (95/55)

 

WOD3 Rounds
400m Run
50 Wall Balls
25 KTE

 

Wednesday May 11th

5 Rounds, 7 reps of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed.
Notes: The Power clean must be separate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.

 

Thursday May 12th

 

Row 1k
100 Jump Rope
Row 500m
200 Jump Rope
Row 250
300 Jump Rope

Friday May 13th

Deadlift 5 sets of 8 reps @ 70% of your max

 

WOD
3 Rounds
Run 200m
2 Rope Climbs
10 OHS (45/35)
15 Box Jumps
20 KB Swings (45/35)

Monday, May 2nd - Friday, May 6th

Monday May 2nd
Crossfit Open WOD
Complete as many rounds in 7mins as possible….record your rounds, however if you are not at 21/21 keep going til you get there and record that time too….
3 Thruster (100/65)
3 Chest to bar Pull-ups
6 pound Thruster (100/65)
6 Chest to bar Pull-ups
9 Thruster (100/65)
9 Chest to bar Pull-ups
12 Thruster (100/65)
12 Chest to bar Pull-ups
15 Thruster (100/65)
15 Chest to bar Pull-ups
18 Thruster (100/65)
18 Chest to bar Pull-ups
21 Thruster (100/65)
21 Chest to bar Pull-ups

Tuesday May 3rd

800m Run with plate (45/25)
800m Run
400m Run with plate (45/25)
400m Run
200m Run with plate (45/25)
200m Run


Wednesday May 4th

Deadlift 5 @ 40-50-60 then 4 chances for a new one rep max…..

WOD
30-20-10
SDHP (75/55)
KTE

Thursday May 5th

Row 1k
Burpee Broad Jump up and back across gym
Row 500m
Burpee Braod Jump up and back across gym

Friday May 6th

100 KB Swings (45/35)
30 Power Cleans (95/65)
30 Push Press (95/65)
30 Ea Arm DB Snatch (55/35)
30 Overhead Sqauts with Plate (45/25)
100 KB Swings (45/35)
****If you like, do this with a partner, you still do the same amount of reps, but one works while one rest, however each person does the allotted number of reps….smoker

TUESDAY, APRIL 26TH - FRIDAY, APRIL 29TH

Tuesday April 26th

Deadlift 5 at 40-60-60-65-75-85%

WOD

5 Rounds
10 Wall Balls (20/14)
10 Pull-Ups
10 Box Jumps(24/20)


Wednesday April 27th

21-15-9
Row For Cal
Burpees
Knee to Elbow

Rest 3 min

9-15-21
Row For Cal
Burpees
Knee to Elbow

Thursday April 28th
800M Farmers Cary (55/35)
800M Run
400M Farmers Cary (55/35)
400M Run
200M Farmers Cary (55/35)
200M Run
Each Drop of Farmers Cary is 5 Burpee penalties

Friday April 29th

Front Squat 5 sets of 3 at 70% of Back Squat Max

WOD
3 RDS
15 Hang Power Snatch (95/65)
15 Push Ups
15 Rockers

Monday, April 25th

Shoulder Press 5 at 40-50-60% 3 at 70-80-90%

WOD

3 Rounds
20 KB Swings 45/35
1 Min Jump Rope
10 Each Arm KB Clean & Jerk
1 Min Jump Rope
10 Each Arm KB Snatch
1 Min Jump Rope
1 Min Rest

MONDAY, APRIL 15 - FRIDAY, APRIL 22

Monday August 18th
“Barbara”
5 Rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Tuesday August 19th
“Karen”
150 Wall Balls for time
Rest 5 minutes
10 Rope Climbs

Wednesday August 20th
“Elizabeth”
21-15-9
Cleans (135/95)
Ring Dips

Thursday August 21st
Run 1 mile for time. 
Rest 3 minutes
50 Burpees

Friday August 22d
“Fran”
21-15-9
Thrusters (95/65)
Pull-Ups

FRIDAY, APRIL 15

Push Press 5 Sets of 3 Reps (start with 85% of your shoulder press max and increase weight each set)

WOD
21 Deadlift (225/135)
100 Single Jump Ropes
15 Deadlfit (225/135)
100 Single Jump Ropes
9 Deadlift (225/135)
100 Single Jump Ropes

THURSDAY, APRIL 14

3 Rounds
1 K Row 
2min Rest

WEDNESDAY, APRIL 13

Overhead Squats 5 sets of 5 reps (increase weight each set)

WOD

3 Rounds
21 Thrusters (95/65)
21 KB Swings (45/35)
21 Ring Rows

TUESDAY, APRIL 12

Deadlifit 5 @ 40-50-60 and 3 @ 70-80-90%

WOD
3 Rounds
400m Run
2 Rope Climbs
10 Box Jumps (24/20)
15 KTE
20 Double Unders

MONDAY, APRIL 11

WOD
21 Power Cleans (95/65)
3 Rounds of Cindy
15 Power Cleans (95/65)
4 Rounds of Cindy 
9 Power Cleans (95/65)
5 Rounds of Cindy

FRIDAY, APRIL 8

3 Min Max Rep Thruster (95/65)

WOD
6 Rounds
3 min jump rope
30 sec rest

THURSDAY, APRIL 7

800m Run
400m Run Backwards
800m Run
200m Run Backwards

WEDNESDAY, APRIL 6

15 AMRAP
9 KB Swings (45/35)
12 Push Press (65/45)
15 Box Jumps (24/20)

TUESDAY, APRIL 5

Power Clean 6 sets of 3 (increase weight each time)

WOD
3 Rounds
500m Row
12 Deadlifts (225/135)
15 KTE

MONDAY, APRIL 4

Back Squat 5 @ 40-50-60 and 3 @ 70-80-90
WOD
21-15=9
Ring Rows
KB Swings (45/35)
Burpess

FRIDAY, APRIL 1

“April Fools”
Dumbbell Push Press 5sets of 5 (55/35) concentrate on power
WOD
10 Front Squats (135/95)
1 Rope Climb
9 Front Squats (135/95)
1 Rope Climb
8 Front Squats (135/95)
1 Rope Climb
7 Front Squats (135/95)
1 Rope Climb
6 Front Squats (135/95)
1 Rope Climb
5 Front Squats (135/95)
1 Rope Climb
4 Front Squats (135/95)
1 Rope Climb
3 Front Squats (135/95)
1 Rope Climb
2 Front Squats (135/95)
1 Front Squat (135/95)
1 Rope Climb
****If you can’t climb…3 x pull yourself up on rope from ground

THURSDAY, MARCH 31

Since its been forever
5k Row (3k for new members)
***maintain a pace, don’t go all out for 1k and then taper down…

WEDNESDAY, MARCH 30

Overhead Squat 5 sets of 5 reps (concentrate on form/increase weight each set)
WOD
50 KB Swings
50 Push-Ups
35 KB Swings
35 Push-Ups
15 KB Swings
15 Push-Ups

TUESDAY, MARCH 29

Deadlift 5 at 40-50-60-75-85 %
WOD
5 Rounds
10 Pull-Ups
10 Barbell Roll-Outs (135/95)

MONDAY, MARCH 28

Abbate
Run 1 mile
21 Clean and Jerks (155/95)
Run 800m
21 Clean and Jerks (155/95)
Run 1 mile

FRIDAY, MARCH 25

7 Rounds
Teams of 2
5 Clean and Jerks (155/95)
10 Wall Balls (20/14)
One partner works while other Rest/ each partner does all rounds

THURSDAY, MARCH 24

Shoulders press 5@ 40-50-60 and 3 @ 70-80-90%
WOD
3 Rounds
800m Run w/ Plate (45/25)
Rest 2mins

WEDNESDAY, MARCH 23

21-15-9
Row for Calories
KB Swings (45/35)
Burpees
Rest 2 mins
9-15-21
Row for Calories
KB Swings
Burpees

TUESDAY, MARCH 22

35 Thrusters (75/55)
3 Rounds of Cindy
25 Thrusters (75/55)
4 Rounds of Cindy
15 Thrusters (75/55)
5 Rounds of Cindy

MONDAY, MARCH 21

Deadlift 5 @ 40-50-60 and 3 @ 70-80-90%
WOD
4 Rds
400m Run
10 Box Jumps (24/20)
10 Ab mat sit-ups

FRIDAY, MARCH 18

3 Rounds
Run 400m
21 Thruster (85/55)
12 Burpee Broad Jumps

THURSDAY, MARCH 17

OHS 7 sets of 3 reps (up weight each set and use proper form)

WOD
21-15=9
Deadlift (225/155)
Ring Row
Push Ups

WEDNESDAY, MARCH 16

1000m Row
100 Ab Mat Sit-Ups
50 K-T-E
800m Run

TUESDAY, MARCH 15

Power cleans 5 @ 40-50-60% then 5 tries for new 1 rep PR

WOD
6 Rounds
7 Pull-Ups
8 Burpees

MONDAY, MARCH 14

WOD
“Kelly”
5 Rounds
Run 400m
30 Box Jumps (24/20)
30 Wall Balls (20/14)

FRIDAY, MARCH 11

“Jackie”
1k Row
50 Thrusters (45/35)
30 Pull-Ups
(lets get some names on board)

THURSDAY, MARCH 10

Run 1 mile
Rest 3 minutes
Run 1 mile
Rest 3 minutes
Run 1 mile

WEDNESDAY, MARCH 9

Deadlift 5 @ 40-50-60% and 3 @ 70-80-90%

WOD
30-20-10
Box Jumps (24/20”)
Double Unders ( or 4 to 1 singles)
Ring Rows

TUESDAY, MARCH 8

1k Row
50 Dumbbell Snatch (25 each arm 55/35 or 45/25)
750m Row
30 Dumbbell Snatch (15 each arm)
500m Row
20 Dumbbell Snatch (10 each arm)

MONDAY, MARCH 7

Shoulder Press 5 @ 40-50-60-70-80%

WOD
5rds
20 Backsquats (135/95)
10 Wall balls (20/14)
5 Pull-Ups

FRIDAY, MARCH 4

“Whitten”
Seven rounds for time of:
15 Kettlebell swing (45/35) 
15 Power Clean (95/65)
15 Box jumps (24/20) 

THURSDAY, MARCH 3

Run 400m 
Up/Back Burpee Broad Jump
Run 800m
Up/Back Lunge(hands on head)
Run 400m

WEDNESDAY, MARCH 2

Wednesday March 2

Power Cleans 5 @ 40-50-60% and 3 @ 70-80-90%
WOD
2k Row (lets beat the board people)

TUESDAY, MARCH 1

Max Pull-Ups 5 minutes

WOD
3RDS
400m Run
50 Air Squats
50 Sit Ups
50 Push Ups (go to knees if need be)

MONDAY, FEBRUARY 28

Bench Press 5 @ 40-50-60-65-75-85%

WOD
5 Round
15 Sumo DL High Pull- (75/55)
15 Push Press (75/55)

FRIDAY, FEBRUARY 25

Row 3 x 500m resting 2mins between each…record best 500m split

WOD
4 Rounds
12 Deadlift (225/155)
12 Hand Release Push-Ups
12 Ab-mat sit ups

THURSDAY, FEBRUARY 24

800m Farmers Carry (55/35)
800m Run
400m Farmers Carry (55/35)
400m Run

WEDNESDAY, FEBRUARY 23

OHS 5 sets of 5, use weight that allows proper form on each set

WOD
AMRAP in 20mins
400m Run
10 Wall Balls
10 Knee-to-Elbow

TUESDAY, FEBRUARY 22

Max Rope Climbs 5 minutes

WOD
4 Rounds
5 Power Cleans (135/95)
10 Pull-Ups
Rest 1 min between rounds

MONDAY, FEBRUARY 21

BackSquat 5@ 40-50-60-65-75-85%

WOD
7rds
7 Dumbbell Snatch (7ea arm 55/35 or 45/25)
7 Box Jumps
7 Double Unders

FRIDAY, FEBRUARY 18

"Holbrook"
10 rounds, 
5 Thrusters (115/75)
10 Pull-ups
100 meter Sprint
Rest 1 minute
Time Each Round

THURSDAY, FEBRUARY 17

5 Rounds
Run 800m Rest 2 minutes

WEDNESDAY, FEBRUARY 16

Power Clean ( take up to 7 sets and find your max; start at 70% of your max and work from there)

WOD
7Rds
7 Front Squats (135/95)
7 Box Jump (24/20)
7 Ring Row 

TUESDAY, FEBRUARY 15

10 Minutes to work on Double-Unders

WOD
With a constantly running clock move from one even to the next:
6 minutes Row for Calories
5 minutes Knee-to-Elbow
4 minutes KB Swings (45/35)
3 minutes Wall-Balls
2 minutes SDHP (75/55)
1 minute Push-Ups
(combine reps and cal. for score)

MONDAY, FEBRUARY 14

Deadlift 5 @ 40-50-60% and 3 @ 70-80-90%

WOD
4 Rounds
200m Run
14 Burpees
14 Ab-Mat Sit Ups
14 Overhead Lunge (7 ea leg 45/25)

FRIDAY, FEBRUARY 11

4 x 1 min handstand holds (focus on locking core and keeping legs straight)
WOD
5 RDS
5 OHS (95/65 or 75/45)
7 Hand Power Clean (95/65 or 75/45)
10 Sumo Deadlift High Pull (95/65 or 75/45)