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12/31/2016

New Year's Eve!

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New Year's eve!
​Partner wod.

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In Pairs, 30min AMRAP:
100 Double Unders
80 KB Swings (32/24)
60 Wall Balls (9/6)
40 Burpees
​20 Deadlifts (120/90)

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12/30/2016

30th December, 2016

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30.12.16

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A) Back Squat 3x3 @ 90%
B) For Time:
     21 - 15 - 9
     Power Snatch (40/30)
     Wall Balls (9/6)
​     TTB

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12/28/2016

December 28th 2016

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28.12.2016

***GOOD NEWS***
We have been told tha tomorrow (Thursday 29th December) our roofing repairs will be complete!
Today's classes are as follows, and will run as outdoor based workouts (be prepared);
5-6, 6-7 & 7-8pm.
Tomorrow there will be NO Dawn Patrol (6.15am) class, as repairs will be underway, but ALL OTHER CLASSES will run AS NORMAL.
We will also be having a Weightlifting class 8-9pm (for one Thursday ONLY) to make up for today's missed session.
On behalf of TEAM CFAY we would like to thank evryone for their help and patience during this time - our members' response to this situation has been amazing. Lots of you got involved in our home workout challenges and we also had a great group come along for our 5k run too!
The rest of our festive hours will be the same (outlined in the picture below).

Today's outdoor workout will be;
A) OMEM x 10
EVEN - 10 burpees
ODD - 10 KB Swing (32/24)

B) For Time
 Buy in: 200m Walking Lunge
3rds
20 Alt. KB Snatches (32/24)
20 Ball Slams (9kg)
20 box jumps (24"/20")
Cash Out: 200m Walking Lunge

Tomorrow's WOD (29.12.2016)
12 Days Of Christmas - Christmas themed fancy dress is mandatory ;)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
For Time:
1 200m Run
2 Strict HPSU
3 Pistols (on each leg)
4 Deadlifts (50/70)
5 Thrusters (50/70)
6 KB Swing (32/24)
7 C2B
8 HR Push Ups
9 TTB
10 Power Cleans (50/70)
11 Burpees
12 Squat Snatches (50/70)
Picture

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12/24/2016

Christmas Eve WOD!

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24.12.16
12 days of CHRISTMAS....

Picture
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
For Time:
1 200m Run
2 Strict HPSU
3 Pistols (on each leg)
4 Deadlifts (50/70)
5 Thrusters (50/70)
6 KB Swing (32/24)
7 C2B
8 HR Push Ups
9 TTB
10 Power Cleans (50/70)
11 Burpees
12 Squat Snatches (50/70)

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12/22/2016

23rd December, 2016

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23.12.2016

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In Pairs, 1 works/1 rests;
Run 1 mile (200m intervals)
30 HSPU (6" Deficit)
60 Box Jumps (24"/20")
90 TTB
60 Box Jumps (24"/20")
​30 HSPU (6" Deficit)
Row 2k (250m intervals)



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12/22/2016

22nd December, 2016

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22.12.16

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A) Weighted Pull Up 5x5
B) 4RFT:
      400m Run
      20 Pull Ups
      10 Power Snatch (50/35)

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12/21/2016

21st December, 2016

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21.12.16

A) Back Squat 6x2 @ 90%
B) 10 min Ascending Ladder:
      1 Power Clean (80/60) 
      2 Burpee Box Jumps (24/20)
      2 Power Clean
      4 BBJ
      3 Power Cleans
      6 BBJ.....

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12/20/2016

20th December, 2016

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20.12.16
​'nate'

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Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

A) OMEM x 10
      1  Snatch +1 Hang Squat Snatch +1 OHS
B) 'Nate' 
      20min AMRAP:
      2 Muscle Ups
      4 HSPU
      8 KB Swing (32/24)

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12/19/2016

19th December, 2016

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19.12.16
​'Fran'

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A) Push Press 6x1 @ 85% of 1RM
B) 'Fran' 
       21-15-9
       Thrusters (40/30)
​        Pull Ups

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12/17/2016

17th December, 2016

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17.12.16
​team wod.

Picture
In Teams of 3:
For Time:
1 mile run (200m Relay)
60 Burpee Box Jumps (24/20)
42 Mucle Ups
60 Burpee Box Jumps (24/20)
30 Rope Climbs
60 Burpee Box Jumps (24/20)
18 Clean & Jerks (90/65)
100 Calorie Row

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    Owen Jones

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