Category Archives: interval training

Tuesday the 24th (Farewell WOD)

Change of Command

I am now completely relinquishing all management, coaching  and programming to Coach Rob and Coach Stacy.  I will stand by as IT assistance while the head coaches figure out the blog/social media fun and, as always, in adhoc (or fatherly) basis if anything is needed from me.  I started CFGI in April of 2011, and am extremely proud of the amazing community and exemplary coaching staff that has developed.  I have nothing but pride and joy.  Thank you all so very much.  I will always be first and foremost CFGI. I leave you with my last posted WOD, which will be heavy on volume and tough as usual.  But it will also include a hero WOD that was first performed in CFGI back in May 2011 as a fond and honorable farewell.

Much Love and Respect, Coach Manolo.

I.
3 Rounds (NFT)
700m Bike
10 Double Kettlebell Sumo Deadlift
7 Push Ups

I.
3 Rounds 
20 Cal Bike
100m Sandbag Carry 120/80#
5 Strict Chin-ups

III.
JT
21-15-9
 
Handstand push-ups
Ring dips
Push-ups

IV.
EMOM (18)
13 Kettlebell Swings 70/53#
13 Box Jump Overs 24/20″
13 GHD Sit Ups
Alternate Movements every Minute.

V.
3 Rounds (NFT)
4 TGU
14 Hip-Extension
45s HS Hold

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Filed under 3 Rounds, accessory work, Announcement, crossfit, crossfit affiliate, Crossfit box, crossfit government island, crossfit military, EMOM, fitness, Hero, In honor, interval training, military, skill practice, strength & conditioning, WOD

Friday the 20th

I.
3 Rounds (NFT)
10 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Ring Dips

II.
Push Press
4×4 @ 80%

III.
AMRAP (15)
400m Run
30 Dumbbell Snatch 50/35#
15 Toes to Bar

IV.
2 x AMRAP (7)
10 HS Plate Climbs
15 Sumo DLHP 95/65#
10 Alternating Pistols
Rest 2:00

V. Please choose ONE of the following based on weaknesses.

A.
Sumo Deadlift
3-3-3
Heavy, but perfect controlled reps.

B.
5 Rounds
Row 500m
8 Muscle Ups
Rest 2:00

VI.
3 Rounds (NFT)
10 Lateral Raises
14 V-Ups
10 DB Curls

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Filed under 3 Rounds, accessory work, amrap, crossfit, crossfit affiliate, crossfit government island, interval training, metcon, strength & conditioning

Wednesday the 18th

I.
3 Rounds (NFT)
:40 HS Hold
15 Calorie Row
15 GHRs

II.
2 Rounds
400m Sand Bag Carry (120/80#)

III.
AMRAP (17)
Row 250m
15 Power Snatch 75/55#
2 Legless Rope Climbs/6 L-Pull-ups

IV.
4 Rounds
200m Run
14 Kipping Handstand Push-Ups
Rest :90

V. Please choose ONE of the following based on weaknesses.

A.
5 Rounds
8 Deadlifts 315/225lbs
80′ Handstand Walk
8 Bar Muscle Ups
Rest :90

B.
Wall Sit
10 Rounds
:40 on :20 off

VI.
3 Rounds (NFT)
5 Strict T2B
6 Russian Dips
:40 Plank

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Tuesday the 17th

I.
3 Rounds (NFT)
:30 Dead Hang from Pull Up Bar
08 Single Arm Dumbbell Sotts Press (4 each arm)
:30 Hollow Hold

II.
Snatch
6×3 @ 70-75%

III.
10 Rounds
Every 2:00
Row 200m
Rest remainder.

IV.
Pause Overhead Squat
3-3-3-3-3
70%+ 1RM

V.
Strict Chest To Bar Pull Ups
20×3
Rest as needed.

VI.
3 Rounds (NFT)
10 Lateral Raises
14 Hip Extensions
:30 L-Hold

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Thursday the 21st

I.
Slow 6 Minute Run
Then
10 Strict Ring Dips
20 Single Leg Dumbbell Deadlifts
20 Dislocates

II.
Deadlift
4×2

III.
Pause Low Hang Snatch Warm Up
(Above knee)
4×3 @ 40-60% 1RM
(Drop and Reset)
***
Hang Snatch (Below knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Heavier than last week

IV.
Shuttle Sprints x 5
0 yards to 20 yards
20 yards to 0 yards
0 yards to 40 yards
40 yards to 0 yards
Rest 2:00

V. Please choose ONE of the following based on weaknesses.

A. Conditioning
40 Wallballs
8 Muscle Ups
30 Wallballs
6 Muscle Ups
20 Wallballs
4 Muscle Ups
10 Wallballs
2 Muscle Ups

B1. Gymnastics
Strict Handstand Push Ups
8×7 UB
If it’s too easy, add a very slight deficit.

B2. Strength
Seated Dumbbell Press
5×10 AHAP

VI.
3 Rounds (NFT)
10 Banded Good Mornings
10 GHRs
10 Lateral Raises

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Filed under 3 Rounds, accessory work, crossfit, fitness, interval training, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD