Category Archives: skill practice

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

Tuesday the 8th

PRE-CYCLE ASSESSMENT  (WEEK I OF II)
I.
3 Rounds (NFT)
8 Dumbbell Push Press
8 Dumbbell Box Step Ups
10 Calories on Bike
10 PVC Dislocates
 
II.
1RM Strict Press
 
III.
1RM Front Squat
 
IV.
3 Rounds
7 Front Squats 185/135#
200m Sprint
14 D-Ball over Shoulder 30/20#
Rest :90
Score is fastest and slowest time
 
V.
1600m Row
 
VI.
Death by Handstand Walk
Minute 1 – 5′
Minute 2 – 10′
Minute 3 – 15′
Etc.
 
VII.
3 Rounds (NFT)
30s HS Hold
10 Hurdlers
10 Shoulder Shrugs

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Filed under 3 Rounds, accessory work, crossfit, endurance, fitness, interval training, Pre-Cycle Test Day, Prep Work, skill practice, strength & conditioning, WOD

Wednesday the 7th

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I.
3 Rounds
10 Dislocates
10 Handstand Shoulder Taps
100m Run

II.
3 Rounds
21 Double KB Russian Swing 53/35s
15 Burpee Box Jumps 24/20″
Rest :60

III.
EMOM (10)
1 Clean & Jerk Complex*  70%+ of 1RM
*Without dropping the bar perform 1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk

IV. After completing pieces I-III, Please choose TWO of the following:

a.
Deadlift – 9 – 9 – 9
Heavy, smooth, unbroken

b.
13 Rounds
1 Strict Muscle Up
2 Strict HSPU
3 Overhead Squats 135/95#

c.
5 Rounds
Run 400m
Rest :60

d.
Accumulate 5:00 of Overhead Plate Holds 45/25#
10 Minute Cap

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Filed under crossfit, EMOM, fitness, interval training, Olympic Weightlifting, rounds, skill practice, strength & conditioning, WOD

Thursday the 27th

burnout

I.
3 Rounds
10 V-ups
10 Alternating Jumping Lunges
10 Dumbbell Muscle Snatch

II.
Push Press – 4×3 @85-90% of your 1RM

III.
Power Clean 4×1
Then
Clean Pull 4×1
Then
Clean DL 4×1

IV.
4 Rounds
Run 400m
20 Alternating Pistols
5 Bar Muscle Ups
Rest :60

V. Please choose TWO of the following based on perceived weaknesses.

a.
AMRAP (15)
15 Box Jump Overs 24/20″
12 Kettlebell Swings 70/53
9 Ring Dips

b.
Row 500m x 6
Rest :60

c.
With a partner, Max Distance Double KB Farmers Carry in 15 Minutes. Alternate as needed.
Choose weight based on being able to alternate close to on the minute.

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Filed under amrap, crossfit, fitness, Olympic Weightlifting, skill practice, strength & conditioning, Team WOD, WOD

Tuesday the 21st

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I.
3 Rounds (NFT)
12 Goblet Squats (moderate)
09 GHD Sit Ups
04 Strict Chin-Ups
then
60s Squat Hold

II.
Back Squat 4×5 @72.5%

III.
50 Calories on Bike
40 Alternating Pistols
30 Overhead Squats 95/65#
20 Burpees to Target

IV.
15 Minutes
MU work
or
HS work

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Filed under crossfit, fitness, mobility, Power Lifting, skill practice, strength & conditioning, WOD