Blog Archives: General

Monday, February 8th 2016

Crossfit

A) Gymnastics tempo strict strength work 15 min EMOM:

1) 4-8 strict pullups 2) 4-8 deficit pushups 3) 4-8 strict ring dips * Tempo 2020.

B) 21-15-9 Deadlift (225/155) Box jump (24″/20″)

Rx-Plus

A) Can sub strict handstand pushups for deficit pushups

B) Regionals 2014 workout:  21-15-9 Deadlift (315/205lb), box jump (30″/24″) 10 minute time cap

Metcon class

8 rounds, 3 minutes on 2 minutes off alternating between:

A)Row 500m plus max Overhead plate lunges B) Run 400m + max burpee box jumps

Friday, February 5th 2016

Crossfit

A) Deadlift 4X6 @ 75-80%

B) Run 800m, 20 CTB pullups, 20 ring dips,

Run 600m, 15 CTB pullups, 15 ring dips

Run 400m, 10 CTB pullups, 10 ring dips

RX-Plus

Run 800m, 15 muscle ups, Run 600m, 10 muscle ups, Run 400m, 5 muscle ups

Metcon class

Row 2000m, 100 medball cleans, 100 situps, Run 1 mile

Thursday, February 4th 2016

Crossfit

A) Find a heavy triple strict press in 10 minutes. Then 7 min EMOM 3 reps @75-80% of A)

B) Open WOD 14.1: 10 minute AMRAP of 30 double unders, 15 power snatches (75/55lb)

RX-Plus

Aim for 7+ rounds

Metcon class

10 intervals of 90 secs on 90 secs off. Alternating between A) and B)

A) 8 dumbbell thrusters + 8 pushups B) 8 pullups or ring rows + 12 jumping air squats

Wednesday, February 3rd 2016

Crossfit

A) 8x500m row, 2 min rest

B) Accumulate 30 strict HSPU or box HSPU in 7 min time cap

Rx-Plus

A) men aim for 1:50 and under, women aim for under 2:00

B) Accumulate 50 strict HSPU in 7 minutes

Metcon Class

30 min ascending ladder: 5-10-15-20….

 Air squat, burpee, box jump

Tuesday, February 2nd 2016

Crossfit

A) Find a heavy clean and split jerk in 15 minutes.

Then every 30 secs for 8 minutes 1 clean and jerk @ 70% of A)

B) 100 burpees for time

Rx-Plus

B) 100 burpees to a target 6″ above reach

Metcon class

10 rounds: Run 300m + 10kb swings + 10 pushups, go every 4 minutes.

*Scale reps accordingly to get at least 1 minute rest bw rounds

Monday, February 1st 2016

Crossfit

A) Find a heavy triple back squat. Then Max reps at 80% of A

B) 3 rounds of

run 400m, 21 kb swings (53/35), 15 pull-ups, 9 burpee box jumps (24/20″)

Rx-Plus

B) American kb swings (70/53), CTB pullups

Metcon class

7 intervals, 2 minute rest:

10 dumbbell thrusters, 12 V-ups, 14 walking lunges with dumbbells, 30 double unders

Friday, January 29th, 2016

Crossfit

A) Front Squat 10 min EMOM: 3 reps @ 75-80% 1RM

B) Diane 21-15-9

deadlifts (225/155) , HSPU

Metcon class

Kelly

5 rounds of 400m run, 30 wallballs, 30 box jumps

Thursday, January 28th 2016

Crossfit

A) Strict press 5×5 @ 80-85%

B) 20 min AMRAP

20 alternating front rack lunges (115/75) , 15 pullups, 20 wallballs

Rx-plus

(135/95)

ctb pullups

Metcon class

7 intervals, 2 minute rest: 250m row, 20 jumping squats, 15 db push press, 10 toes to bar

Wednesday, January 27th 2016

Crossfit

30 minute EMOM 1) 1 rope climb 2) 3-5 wall walks 3) 10 box jump overs

RX-Plus

1) 2 rope climbs, optional 1 legless + 1 w/legs 2) 5 wall-walks

*Bring Appropriate rope climb gear!

Metcon Class

10 min AMRAP: 30 Double unders, 5 renegade row pushups,

Rest 3 minutes, then 10 minute AMRAP: 20 air squats, 8 db hang clean+push press.

Rest 3 minutes then 10 min AMRAP : 10 burpees + 20 sit-ups

Tuesday, January 26th, 2016

Crossfit

A) 12 min EMOM: 1 hang snatch + 1 overhead squat

B) @minute 0, run 400m + 30 pullups. @ minute 6, run 400m + 30 burpees @ min 12, run 400m + 100DU

*These should be sprints!

Rx-plus

sub CTB pullups

Metcon

40 min EMOM

1) Run 200m 2) 5-10 push-ups + 10 goblet squats 3) 5-10 pullups + 10 jumping lunges 4) 250/200m row 5) rest