02.27.2017

Class Purpose: Total bodyweight workout! We're focusing on a medium duration workout where the participants will do basic functional gymnastics movements. 

Warm Up

Medicine Ball Circle!
Dynamic Stretching and Mobility

Skill

Partner Wallballs

Workout

Get through as much as possible in 15 minutes of,

50 Partner Wallballs
40 Sit-Ups
30 Push-Ups
20 Jumping Jacks
10 Burpees

Posted on February 27, 2017 .

02.06.2017

Class Purpose: Squat day! Let's work the lower body strength, as well as coordination with some partner Wallballs! 

Warm Up

Dynamic and Static Stretches for lower body
Tabata Warm-Up

Skill

Partner Wallballs

Workout

Complete as many rounds as possible in 15 minutes of,

20 Partner Wall Balls, 12/8
15 Partner Sit-Ups
10 Partner Step-Ups

Posted on February 6, 2017 .

Combo Class Today at 7PM! x 12.15.2016

Class Purpose: Taking the participants into a longer duration time frame of 20 minutes! High Coordination Skills and Movements, plus a little bit of kettlebell work! 

Warm Up

Line Drills with the Regular WOD

Skill

Kettlebell Swing!

Workout

Complete as many rounds as possible in 20 minutes of,

5 Ring Pulls
10 Step-Ups
15 Sit-Ups
10 Kettlebell Swings

Posted on December 15, 2016 .

Thursday!! 12.08.2016

Class Purpose: 

Warm Up

With a partner for 10 minutes, 

Partner A: Row
Partner B: Line Drills + Run

Skill

Push Presses
 

Workout

Complete 3 Rounds, 
Spend 1 minute at each station,

Squat
High Pull
Box Jump
Push Press
Rest 1 minute
 

Posted on December 8, 2016 .

ABC Hopes Paint Night at CrossFit Proper x 12.05.2016

To sign up or for more information visit www.abchopes.com/events

To sign up or for more information visit www.abchopes.com/events

Class Purpose: Starting the week off with some lower body strength building and coordination! Wallballs and lunges take a ton of leg strength (hamstrings, glutes and quads) to execute safely and properly. Partnered up with a family member, this workout is going to be a sweay and fun one! 

Warm Up

With a partner for 10 minutes, 

Partner A: Row
Partner B: 30 sec. Plank + 30 Sec. Leg Lifts

Skill

Wall Balls
Lunges with Ball

Workout

Complete as many rounds as possible in 15 minutes of,

100 WallBalls
100 Lunges with Medicine Ball
100 Sit-Ups

 

Posted on December 5, 2016 .

11.28.2016

Class Purpose: Back to the overhead pressing we worked on last week, then general fitness building through some cardio mixed with bodyweight movements!

Warm Up

With a partner for 10 minutes, 

Partner A: Row
Partner B: 30 sec. Plank + 30 Sec. Leg Lifts

Skill

Shoulder Press

Workout

Complete as many rounds as possible in 15 minutes of,

5 Shoulder Presses
10 Sit-Ups
15 Squats
Ladder Drill + 100m Run

 

Posted on November 28, 2016 .

11.21.2016

Class Purpose: Lower body workout to get ready for Turkey Day!!

Warm Up

Line Drills!! + Ladder Drills!

Stretching

Lower Body Stretches
Hips
Hamstrings
Quads

Skill

Squats With Kettlebell

Workout

For time,

50 Squats With Kettlebell
1 mile Run!!
Sled push to finish!

Posted on November 21, 2016 .

You're Invited To The CrossFit Proper Christmas | 11.17.2016

Class Purpose: Working on pressing strength and upper body functionality! We will be partnering up with the 7pm group WOD for today's workout!

Warm Up

Group Warmup with 7pm CrossFit!
Coach's Choice with the group! 

Stretching

Upper body stretches with a Band!
Dynamic Range Of Motion Drills

Skill

Press
Push Press

Workout

50-40-30-20-10 reps for time of, 
Push-Up
Air Squat

Posted on November 17, 2016 .

Westerly Extension Grand Opening and Workout! 11.14.2016


Class Purpose: Weightlifting skills today with the Kettlebell! Swings and Sumodeadlift highpulls recruit a lot of muscle to do it safely! Paired with some running you get some cardio and strength building. 

Warm Up

Complete as many rounds as possible in 7 minutes of,
5 Pull-Ups
10 Push-Ups
15 Squats

Stretching

Dynamic Range Of Motion Drills!

Skill

Kettlebell Swings
Kettlebell High Pulls

Workout

Complete as many repetitions as possible in 16 minutes or just move the whole time!
200m Run
21 Kettlebell Swings
12 Kettlebell High Pulls

 

Posted on November 14, 2016 .

11.10.2016

Class Purpose: Primarily lower body and posterior chain work today! (Glutes/Hamstrings/Spinal Errectors) Plus a little bit of pressing and some cardio. This will keep all the hard work being put into the Nutrition Challenge worth it!!

Warm Up

For 8 minutes, 
Partner A: Row
Partner B: Ladder Drill + Sled Push

Stretching

Dynamic Range Of Motion Drills!

Skill

Medicine Ball Deadlifts

Workout

Complete as many repetitions as possible or just move the whole time!

10 minutes of as many rounds as possible! 
10 Medicine Ball Deadlifts
10 Lunges
10 Medicine Ball Presses
100m Run

Posted on November 10, 2016 .

11.07.2016

Class Purpose: We've got a full body workout in store for you guys today! The big skill will be jumping. We'll see what height we can conquer safely, then put it into a workout with a cardio and bodyweight piece! 

Warm Up

For 7 minutes, 
Partner A: Runs a 200m
Partner B:  15 Sit-Ups/10 Step-Ups 

Stretching

Quads and Shoulders! 

Skill

Box Jumps
Burpees

Workout

Complete as many repetitions as possible or just move the whole time!

Four rounds of,

1 Minute on the Rower
1 minute of Box Jumps Or Step-Ups
1 minute of Burpees
Rest 1 minute

Posted on November 7, 2016 .

Rainy Day Workout! x 10.24.2016

Class Purpose: Ending this rainy day right!! Cardio Sprints

Warm Up

For 7 minutes, 
Partner A: Runs a 100m
Partner B:  15 Sit-Ups/10 Lunges 

Stretching

Quads and Shoulders! 

Skill

Box Jumps
Burpees

Workout

Complete as many repetitions as possible or just move the whole time!

Four rounds of,

1 Minute on the Rower
1 minute of Box Jumps Or Step-Ups
1 minute of Burpees
Rest 1 minute

Posted on October 24, 2016 .

Full Bodyweight WOD Today! - 10.17.2016

Class Purpose: Since we had a day off last wek, we're moving everything today! Upper body, Lower Body, and plenty of Cardio! 

Warm Up

Partner A: Row while Partner is performing work.
Partner B:  10 Step-Ups or Box Jumps/10 Pull-Ups

Stretching

Dynamic Range Of Motion Stretches

Skill

Push-Ups on Pull-Up Bar

Workout

Complete as many rounds as possible in 15 minutes, 

Partner A: Row
Partner B:  10 Air Squats / 10 Sit-Ups / 10 Push-Ups

 

Posted on October 17, 2016 .

10.10.2016

Class Purpose: We are trying to build their pulling strength with the pull-up work. Either jumping pull-ups or ring pulls. 

Warm Up

Squat
Lunge
Curls
Front Raises
Side Raises
Presses

Sprinkle a 50m Run in between each exercise.

Stretching

General Range Of Motion Warm-Up

Skill

Wallballs
Push-Ups
Jumping Pullups

Workout

Complete as many rounds as possible in 7 minutes of,

15 Wallballs
10 Push-Ups
5 Jumping Pullups/Ring Pulls

Rest 2 minutes

Complete as many rounds as possible in 7 minutes of,

15 Wallballs
10 Push-Ups
5 Jumping Pullups/Ring Pulls

Posted on October 10, 2016 .

10.06.2016

Class Purpose: Basic general physical fitness workout today. It has a little bit of everything. Sled pushes work your legs, spike your heart rate, and tax your breathing. Bicep curls and sit-ups target specific muscles in the body. Plus tying it all together for 15 minutes, you will definitely get a cardio response! 

Warm Up

Ladder Drills! 

Stretching

Hamstrings, Shoulders

 

Skill

Sled Push
Bicep Curl
Sit-Ups

Workout

Complete as many rounds as possible in 15 minutes of, 
25m Sled Push
15 Bicep Curls
20 Sit-Ups
50m Backwards Run!

Posted on October 6, 2016 .

Wallball Fun! - 10.03.2016

Class Purpose: Today is a benchmark girl workout with a Partner! 

Warm Up

Basketball Shootout!! 
-Squats
-Pushups
-Sit-Ups
-Run
-Plank
-Jumping Jacks
-Pull-ups
-Burpees!!!

Stretching

Lower Extremity Mobility

Hamstrings/Quads/Hips

Skill

Wall Balls 

Workout

"Partner Karen"
150 Wall Balls
*While one partner is working, the other partner is running at 100m! Get the work done as quickyl as possible! There will be a 12 minute cap on this workout.
 

Posted on October 3, 2016 .

***NEW MOVEMENT***Dumbbell Lat Raise x 09.29.2016

 

Class Purpose: Basic cardio warm-up with a game! Run/Row combo allows both partners to warmup at the same time, then swap! The WOD is a full body workout with the goal of getting as much work done as possible. We introduce a new bodybuilding movement, a Lat Raise, to get the participants' deltoid stronger, while incorporating basic bodyweight movements. 

Warm Up

Partner A: Fish Game on the ROWER!!
Partner B: Runs Straights, walks sides!

Stretching

Range Of Motion Drills

Skill

***NEW MOVEMENT***Dumbbell Lat Raise

Workout

Complete as many rounds as possible in 7 minutes of, 
7 Knee Raises
7 Burpees
7 Dumbbell Lat Raise (Front & Back!)
7 Lunges

Posted on September 29, 2016 .

Benchmark Day! - 9.26.2016

Class Purpose: Benchmark testing! We will be doing a scaled version of the workout "Helen". It involves full body movements, a cardio piece, a weightlifting piece, and a gymnastics portion.

Warm Up

Junk Yard Dogs as a group!

Stretching

Range Of Motion Drills

Skill

Kettlebell Swing
Pull-Ups and Ring Pulls

Workout

"Helen"

3 rounds,

400m Run
21 Kettlebell Swings
12 Pull-Ups or Ring Pulls! 

Posted on September 26, 2016 .

09.22.2016

CrossFit Proper

Class Purpose: Upper body building with a new Movement, Push Press! All that changes is a little help from the legs in a dip/drive fashion. Get in your grip strength and cardio up with the farmer carry and jumping jacks!

Warm Up

Line Drills! 

 

Stretching

Static & Dynamic Range Of Motion Drills!

Skill

Push Press
Bicep Curl

Workout

Complete as many rounds as possible in 12 minutes,

10 Push Press
10 Bicep Curl
20 Jumping Jacks
25m Farmer Carry with Dumbbells
20 Jumping Jacks
10 Bicep Curl
10 Push Press

Posted on September 22, 2016 .

09.19.16

All smiles for Kami on the rings!

All smiles for Kami on the rings!

Class Purpose: Coordination and full body conditioning! Let's get these kids working on their fine motor skills (jumping, running, moving in general) all while getting in a high intensity, but scaled workout!

Warm Up

For 10 minutes,

Hop Scotch Ladder
5 Pull-Ups
10 Pushups
15 Squats
1 Basketball Shot!! 

Stretching

PVC Pipe Stretches!

Skill

Box Jumps
Lunges
Plank

Workout

Complete as many rounds as possible in 15 minutes,

Run 50m (Red stripe and back)
7 Box Jumps, Any box you can perform safely
7 Lunges, Each Leg
20 second Plank! 

Posted on September 19, 2016 .