Crossfit Affinity

Crossfit is a core strength and conditioning program made up of constantly varied, functional movements performed at high intensity.

 
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ATTENTION: All kids classes are cancelled until the end of summer.  Please check the class schedule for Fall days and times.
 

Constantly Varied

A wide variety of movements from weightlifting, gymnastics, Olympic lifting and cardiovascular modalities changing from day to day.

Functional Movement

Core to extremity, compound and multi-joint movement. Capacity to move large loads over large distances quickly.

High Intensity

Defined exactly as power and intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise.

WODs

December 13, 2018

12/14/2018

W.U. 5 min Individual

Group W.U. 3 Rounds NOT for time

  • Off the Rack Good mornings x 8  ( Use a heavier load)
  • Off the Bench/Box Split squats x 10 each leg (Use a KB or DB )
  • Triple Unders or Double Under’s for :60 sec

Prep:  Thrusters

W.O.D  3 WOD Choices

12-9-6

  • Thrustes @ 135/95
  • Ring MU’s

OR

15-12-9

  • Thrusters @ 135 or 115/95 or 75
  • Bar MU’s

OR

21-15-9

  • Thrusters @ 95/65 or less or DB’s for better Rack position
  • Band Ring Muscle pull through to Dip (Using any band tension needed)

 

December 12, 2018

12/13/2018

W.U.  5 Min Individual

Group W.U. 3 Rounds

  • 10 x Barbell Floor Presses 45/35/15
  • :30 sec Hollow Plank
  • :30 sec Arch position on floor

Strength:  Bench Press

Find a 5 RM for the day

W.O.D 5 Rounds for time of

  • :30 sec Hollow Hold on bar
  • 15 x TTB
  • :60 sec Max Cals on Rower
  • 25 x Abmat Situps
  • 75ft Bear Hug Carry Sandbag 150/100/50
December 11, 2018

12/12/2018

W.U 5 Min Individual

Group W.U  Roll, Lax and Rack

Strength:  12 min Clock, every :90 sec complete

Power Clean + Front Squat + Push Jerk = 1

**Goal is to have clean precise movements at lighter load

Recommended weight options:

  • M: 135,95, 65
  • W: 105,85, 55

W.O.D 12 min AMRAP of

  • 1 x Rope Climb
  • 2 x Power Clean @ 205/135
  • 3 x Front Squats

*Objective is to go heavy but under control

Scaled Options:

  • Rope Climbs = Floor to standing x 3
  • Power Cleans @ 185/115, 155/105, 135/95 etc…
  • Front Squats @ same as power cleans

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