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WOD

15
Apr

Tuesday 04/16/2019

Thank you everyone for celebrating my birthday with me by doing my birthday WOD yesterday! 

EMOM 18 (6 Rounds)
1) 5 Bench Press
2) 50 Double Unders
3) 10 Strict Ring Dips 

Intended Stimulus: Today is all about upper body pressing and a little heart rate. Bench press should be heavy but remain unbroken. Choose an option for the dips where you can do at-least 3 in a row at all times. Today is a great day to practice your double unders, but leave a little time left in your minute to switch stations.  
Scaling will be provided for all levels!

Box Brief – Sign up for the Rookie Rumble! Sign up by clicking here!

14
Apr

Monday 04/15/2019

***HAPPY BIRTHDAY COACH JAKE!***

“Coach Jake”
26 Burpees
400m Run
50 Deadlifts (135/95)
400m Run
50 Push-ups
400m Run
10 Muscle ups 
400m Run

Intended Stimulus: Today’s time cap will be 22 minutes. Today’s deadlift is meant to be light and done in large sets. Choose a pushup option that is challenging but does not allow your pushups to burn out quickly. Choose a muscle up option that is efficient and helps build good habits. Have fun! Give Jake a birthday hug if you get to see him today!
Scaling will be provided for all levels.

13
Apr

Sunday 04/14/2019

“Tillman”
7 Rounds
7 Deadlifts (315/205)
200m Sprint 
15 Pull-ups
Rest 45 seconds 

Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.

Founded in 2004, the Pat Tillman Foundation invests in military veterans and their spouses through academic scholarships – building a diverse community of leaders committed to service to others. The scholars chosen show extraordinary academic and leadership potential, a true sense of vocation, and a deep commitment to create positive change through their work in the fields of medicine, law, business, education and the arts.

12
Apr

Saturday 04/13/2019

1600m Row
rest 3:00 then,
AMRAP 16
9 Pushups
10 Sumo Deadlift High Pulls
12 Air Squats 
15 Situps 

Intended Stimulus- There will be a time cap of 7 minutes for the row. When you get to the AMRAP your goal will be to complete 6-10 rounds. This will be a long one, feel free to decrease reps of any movement to keep yourself moving. Enjoy!
Scaling will be provided for all levels!

11
Apr

Friday 04/12/2019

AMRAP 14
7 Power Snatches
7 Toes to Bar
7 Box Jumps 

Intended Stimulus: Your goal is 6-10 rounds. Choose a snatch weight and height on toes to bar that you can go unbroken for the first couple rounds. Choose a box jump height that is efficient, safe, and supports proper landing position. 
Have fun and Happy Friday! 
Scaling will be provided for all levels!

Box Brief – Sign up for the Rookie Rumble, represent CFPH! Tickets are selling fast! Sign up by clicking here

10
Apr

Thursday 04/11/2019

6×4 Back Squat
Do a set every 2:30. 

Intended Stimulus: Today will revolve solely around building lower body pressing strength and power. Be sure to think about your mobility and the depth of your squat before you move on to heavier weight. If you struggle with depth, consider staying lighter and increasing the reps per round to 6-8 reps. Today is intended to be a lower intensity day focusing on building strength. 
Have fun, make some noise and cheer on your friends!
Scaling will be provided for all levels!

9
Apr

Wednesday 04/10/2019

“Ghost”
6 Rounds
1:00 Calorie Row 
1:00 Burpees
1:00 Double Unders
1:00 Rest

Background: “The Ghost” is a workout that CrossFit created for Robert “The Ghost” Guerrero that mimics a 6-round fight – each round being 3 minutes of work and 1 minute of rest.

This WOD was first posted on crossfit.com as the workout of the day for Tuesday, June 17, 2014 (140617).

Strategy: Athletes will undoubtedly be able to get the most repetitions on the double-under station. That being said, don’t game the workout by slowing dramatically on the row or burpees just to get more double-unders. The true test is to complete as many reps as possible at each station. This is one of the benefits of counting each station’s reps separately. Athletes can compare and contrast each round, giving themselves a target to hit each time.

While we don’t want to game it, there is some strategy involved to get the most out of each movement. We can think of each movement as a 3-minute effort in itself. What pace would we be able to hold for three minutes on the rower, burpees, and rope? Thinking of these as one minute stations may mean that athletes come out hot in the first round, only to fall off big later on. Create the standard in the first round and aim to match or best those numbers in the rounds to come.

With a one minute cap on each movement, this workout is a great opportunity for athletes who are on the fence of single- and double-unders to get some good double-under practice in.

8
Apr

Tuesday 04/09/2019

5 Rounds
AMRAP 3
3 Deadlifts 
6 Kettlebell Swings 
9 Air Squats 
Rest 1:00 between AMRAPs

Intended Stimulus: Your goal is 15+ rounds. Choose a moderate deadlift and kettlebell weight you can do unbroken sets for majority of the WOD. Be sure to squat below parallel the entire WOD, do not let speed cut your range of motion. Squat to a medball or target if needed. 
Have fun! Scaling will be provided for all levels!

Box Brief – Don’t forget to sign up for the Rookie Rumble! We will be hosting on June 22! Sign up here