February 18, 2018

Monday

The Open is finally here! Workout 18.1 is announced on Thursday at 5pm. Here at ECF we will be doing the workouts Friday nights at 5:30pm or Saturday at 11am. Friday’s Open event will replace the 5:30pm class on those days. Anyone and everyone is welcome to come cheer on all of athletes that are signed up; we are excited to do these workout events in the new space as it will be more spectator friendly! If you are signing up, please do so ASAP so we can figure out numbers. Also, when signing up select Ellensburg CrossFit as your affiliate AND your team.
On a programming note, we will be catering our workouts and lifting to those participating in the Open (even more reason to sign up!) Generally for the next few weeks on Monday and Tuesday we will program our tougher, heavier, higher skilled workouts. Wednesday and Thursday will be somewhat recovery oriented. These day will still be tough and mentally challenging, but easier on your body (think rowing, biking, burpees, push ups, light weight movements, etc.) so that we are ready to put forth our best performance on Friday or Saturday.

Fitness

3-4 Sets:Pause Front Squat, x3 (23X1)Armbar, x2/armDouble Under Practice, x:60-secStrict Pull Up, x8 (unbroken)
3 Sets:4 Minute AMRAP:10 Power Clean15 Burpees20 V-Ups*Rest 4 Minutes b/t Sets, pick upnwhere you left off

Performance

Gymnastics Buy-In:Accumulate 10-15 Ring MU or Bar MU-then, and only then:Front Squat3×3 @75% focused on speed
4 Min AMRAP:10 Power Clean (135/95 lbs)20 Burpees Over the Barbell
Rest 4 Minutes
4 Min AMRAP:12 KB Swings (2/1.5)12 Toes to Bar
Rest 4 Minutes
4 Min AMRAP:10 Power Clean (135/95 lbs)20 Burpees Over the Barbell

Lower Intensity


Tuesday & Thursday at Noon and 5:30pm

Barbell Club


Olympic Weightlifting:Establish Max for Snatch and Clean and Jerk for the new cycle
Powerlifting:Bench Press, 5/3/1, 75/85/95%DB Press, 5x15DB Row, 5×10

CFKids

Warm up:3 Rounds20 sec Squats20 sec Jumping Jacks20 sec Push ups
Skill work:
Superman-Hollow-Plank
WOD:
Rock Around the Clock: Set up 12 cones in a large circle to represent the face of a clock. Athletes perform the designated number of reps of the established movement at each cone.
Each time an athlete completes the lunges at 12 o’clock, do one forward roll before starting again at 1 o’clock
Odds: Push pressEvens: Stationary lunges (for an extra challenge, hold on to your dumbbells)
Games!
February 15, 2018

Friday Fun Day!

Normal Hours for Presidents day.

The Open starts NEXT WEEK! Get signed up!

Fitness


3-4 Sets:
Bench Press, x10
KB Windmill, x6/arm
SA Ring Row, x8/arm
SA Plank, x:30-sec/arm

7 Minute AMRAP:
12 Deadlifts
6 Push Press
(115/75)
*Same bar, same weight for both movements

Performance


Gymnastics Buy-In:
3 Sets:
KB Armbar, x2/arm
KB Windmill, x6/arm

Bench Press 3-3-3-12-12
KB/DB Row, x8-10/arm

7 Minute AMRAP
2-4-6-8-10-12-14-16-18
Deadlifts (225/155)
HSPU

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

Barbell Club

Monday-Thursday at 6:30p & Saturday at 8:30am

CFKids

Monday & Wednesday
3:30pm: Ages 8+
4:00pm: Ages 3-6

February 14, 2018

Thursday

Fitness


3-4 Sets:
OHS, x5-10 (or an appropriate scale for your flexibility/mobility/skill such as “squat therapy,” Front Squat, or Air Squats)
SL Cross Body RDL, x8/leg
DB Bent Over Y Raise, x12
Double KB Front Rack Carry, x60m

12 Minute AMRAP:
20 OH Walking Lunges (45/25)
10 TTB
10 Push Ups

Performance


Snatch Progression (Week 6)
2×2 @75%
1×1 @80%
1×1 @85%
2×1 @93%
*As we get into these heavier %’s, it is important to base your %’s off of your true 1RM, not a hypothetical number that you think you can probably hit!

12 Minute AMRAP
20 GHD sit-ups
10 OH Walking Lunges (R)
10 OH Walking Lunges (L)
(62/44)

Lower Intensity

a) 3 Sets:
SL Cross Body RDL, x8/leg
Ring Row, x12
b) EMOM for 10 Minutes
Even – OHS, x6-8
Odd – Plank, x:40-sec
c) EMOM for 8 Minutes
Even – Double KB Front Rack Carry, x60m
Odd – Dead Hang from Pull Up Bar, x20-30 sec
d) 2 Sets:
Run 800m or Row 1000m

Barbell Club


Olympic Weightlifting:
Snatch, Max
Clean and Jerk, Max
We will be testing in order to use these numbers to base % off of for the next cycle.

Powerlifting:
Strict Press, 1×5 @75%, 1×3 @85%, 1×1 @95%
Dip, 5×15
Chin Up, 5×10

CFKids

Monday & Wednesday
3:30pm: Ages 8+
4:00pm: Ages 3-7

February 13, 2018

Wednesday

Fitness


3-4 Sets:
Deadlift, x8
Wall Walk, x3
SA OH, Opp. Leg Step Up, x8/leg
Ring Row, x8-12

For Time
50 Lateral Barbell Burpees
40 Lateral Bar Hops
30 Thrusters (95/65)
(10 Minute Cap)

Performance


Deadlift, build to a heavy set of 3
Push Press, build to a heavy set of 2

For Time
50 BBJO (24/20) (Box-Facing, Open Standards)
100 Double Unders
30 Squat Clean Thrusters (115/80)
(10 Minute Cap)

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

Barbell Club


Olympic Weightlifting:
Snatch, 4×3 @75%
Clean and Jerk, 3×2 @80%
Back Squat, 3×2
SLDL, 4×5

Powerlifting:
Squat, 3×3 @80%,80%,90%
SL Squat on Box, 3×10/leg
Weighted Lunges, 3×8/leg

CFKids


YOUNGER KIDS
Warm up:
3 Rounds
2 Forward rolls -> 1o yd Line hop -> 10 yd Crab walk -> 10 yd Roving plank

Skill work:
Accuracy Drill: Start with a target 6-10 feet from the wall and move athletes progressively backwards as long they are able to still successfully hit target.

WOD:
10-9-8-7-6-5-4-3-2-1 Thrusters
3 Throw to Wall Ball Zone on wall between each round

Game!

OLDER KIDS
Warm Up:
10 Sit Ups-> Forward Rolls
10 Push Ups-> Broad Jump
10 Kip Swings-> Bear Crawl
10 Squats-> Inch Worm

Skill:
Kettle Bell Swings

Workout:
For Time:
10 Pull Ups
15 V-Ups
20 Push Ups
25 Jumping Squats
30 KB Swings

Skill:
Agility Drills

February 12, 2018

Tuesday

Fitness


3-4 Sets:
Back Squat, x8
Armbar, x3/arm
HSPU, x6-12
TTB, x6-12

5 Rounds for Time:
10 C2B Pull Ups
30 Double Unders

Performance

Gymnastics Buy-In:
EMOM for 6 Minutes:
Odd – 50 Double Unders
Even – :30 Max Strict HSPU

Back Squat, 4×5 (same weight across)
*3 Minutes Rest Max

For Time:
100 Double Unders
10 Bar Muscle Ups
80 Double Unders
8 Bar Muscle Ups
60 Double Unders
6 Bar Muscle Ups
40 Double Unders
4 Bar Muscle Ups
20 Double Unders
2 Bar Muscle Ups

Lower Intensity

a) Back Squat, 4×6-8
b) 3 Sets:
Weighted Pull Ups, x5 (STRICT)
HS Hold, x60 Seconds
Weighted Step Ups, x6/leg
c) EMOM for 8-10 Minutes
Odd- Back Ext. Plank Hold, x:30-sec
Even- KB Front Rack Hold, x:30-sec
d) 100 Double Unders for Time

Barbell Club

Olympic Weightlifting:
Clean & Jerk, 5x 2+1 @70%
Clean Pull, 3×3 @ 85+%
Snatch Balance, 4×2

Powerlifting:
Bench Press, 3×3 @70%,80%,90%
DB/KB Bench Press, 5×15
DB/KB Row, 5×10

CFKids

Monday & Wednesday
3:30pm: Ages 7+
4:00pm: Ages 3-6

February 11, 2018

Monday

Fitness


3-4 Sets:
2 Power Clean + 2 Squat Clean
Dips/Push Ups, xMax (get more than last time!)
TGU, x3/arm

18 Minute AMRAP:
8 Burpees
12 Wall Ball
16 KB Snatches (6R/6L)
20 AbMat Sit Ups

Performance


Clean and Jerk Progression (Week 6)
3-Position Clean (Mid-Thigh, Knee, Floor)
2×1@78%, 3×1@83%

18 Minute AMRAP:
18 Cal Row
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

Barbell Club


Olympic Weightlifting:

Powerlifting:
Deadlift, 3×3 @70%,80%,90%
Good Morning, 5×12
Hanging Leg Raise, 5×15

CrossFit Kids

Warm up:
Tunnel Tag

Skill work:
Duck Walk Relay: For an extra challenge, hold a dodgeball between your elbows!

WOD:
10-9-8-7-6-5-4-3-2-1 Reps of
Front Squats
Handstand Kick ups / Donkey Kicks

Game!

February 8, 2018

Friday Fun Day!

Fitness


3-4 Sets:
Bench Press, x12
Russian Swings, x20
Seated Snow Angels, x:40-sec
Side Plank, x:30-sec (weighted if possible, off hand in the air w/ a KB)

For Time:
21-15-9
Box Jump Over
Push Ups
SDHP (75/55)

Performance


Bench Press, 3×10
Weighted Pull Up, 3×6-8
Bent Over Row, 3×10

3 Round for Time:
21 Cal Row
12 HSPU
3 Rope Climbs

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

Barbell Club

Monday-Thursday at 6:30pm and Saturday at 8:30am

February 7, 2018

Thursday

Congrats to Jess and Brytt for getting the most attendance points for January!

Fitness


8 Minutes of:
TGU
*As heavy as possible, shoot for between 15-25 reps

5 Rounds:
:30-Sec of Pull Ups
:30-Sec of Rest
:30-Sec of Wall Balls
:30-Sec of Rest
:30-Sec of Rowing for Cal
1:30 of REST

Performance


8 Minutes of:
TGU
*As heavy as possible, shoot for between 15-25 reps

Every 4 Minutes for 5 Sets:
15 C2B
10 Dumbbell Thrusters (50/35)
15/12 Cal Bike

Lower Intensity

a)3 Sets:
HSPU, x6-12
Hollow Hold, x:30-Sec
Straight Leg Elevated Cossack Squat, x8/leg
b)EMOM for 8-12 Min
Odd- 1-3 Rope Climbs
Even- 2 TGU
c) Wtd. Step Ups, x8/leg
d) 3 Sets:
Dips, x AMRAP
Bent Over Row, x8

Barbell Club


Olympic Weightlifting:

Powerlifting:
Strict Press, 3×3 @70%,80%,90%
Dips, 5×15
Chin Up, 5×10

February 6, 2018

Wednesday

Fitness


3-4 Sets:
RDL, x8
OHS, x10
Back Extensions, x10-15
Deficit Push Ups, x8-15
*same as last week, try to increase weights/intensity*

10 Minute AMRAP:
10 Dumbbell Deadlifts (50/35)
10 Dumbbell Push Press
40 Double Unders
*sub 53# KBs if necessary

Performance


Sots Press, 3×3

Snatch Progression (Week 5)
2×3 @80%, 3×3 @85%

10 Minute AMRAP:
10 Dumbbell Deadlifts (50/35)
10 Dumbbell Push Press
40 Double Unders
*sub 53# KBs if necessary

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

Barbell Club


Olympic Weightlifting:
Snatch, 5×1 @80%
Clean and Jerk, 5×1 @80%
Hang Clean High Pull, 3×3 @70%

Powerlifting:
NEW 4 Week Cycle, add 5lb to 1-RM %’s:
Squat, 3×5 @65%,75%,85%
SL Squat on Box, 3×10/leg
Weighted Lunges, 3×8/leg

February 5, 2018

Tuesday

Fitness


3-4 Sets:
Front Squat, x5
Front Foot Elevated Reverse Lunge, x8/leg
Armbar, x2/arm
Prone Snow Angels, x:40-sec
*Same as last week, try to go heavier!

For Time:
21-15-9
Push Presses
Power Cleans
(95/65)

Performance


Gymnastic Buy-In:
Bar Muscle Ups, 3×3-6

Front Foot Elevated Reverse Lunge, 3-4×16(8/leg)
*Heavier than last week

For Time:
21-15-9
Snatches (115/75)
Box Jumps (24/20)
*Power or Squat Snatches ok

Lower Intensity

a)3 Sets:
Back Ext. Hold @ Top, x:45-:60 sec
HS Hold, x:45-sec
Hollow Hold, x:30-sec
b) 2 Sets:
Max Unbroken Wall Balls
c) Tabata KB Swings
d) EMOM for 8-10 Min:
2-4 Hang Power Cleans

Barbell Club


Olympic Weightlifting:
Power Snatch, heavy Single
Power Clean and Jerk, heavy Single
Clean Pull, 3×3 @90%
Back Squat, 1×1 @95%

Powerlifting:
NEW 4 Week Cycle, add 5lb to 1-RM %’s:
Bench Press, 3×5, 65%, 75%, 85%
DB/KB Press, 5×15
DB/KB Row, 5×12