Blog Archives: General

Friday, April 29th 2016

Crossfit

Hotshots 19

6 Rounds For Time:

30 air squats, 19 power cleans (135/95lb), 7 strict pullups, Run 400m

Metcon class

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

A) 6 burpee box jumps + 10 wallballs

B) 8 toes to bar/V-ups+ 10 alternating OH plate lungess

Thursday, April 27th 2016

Crossfit

A) Find a heavy complex: 1 power clean + 1 hang clean + 1 split jerk in 14 minutes

B) 12 minute Alternating EMOM: 50 Double unders on odd minutes -6 squat cleans on even minutes. *Choose challenging but sustainable weight

Rx-plus

B) 165/115lb or more and 60 DU

Metcon class

30 min AMRAP: I go-you go with partner

10 db thrusters-10 pullups/ring rows-20 jumping lunges

Wednesday, April 27th 2016

Crossfit

A) 5×5 push press @ 80-85%

B) Partner chipper: One person works at a time

80 calorie row-100 wallballs-80 db ground to overhead (50/35lb) -100 db lunges

Rx-Plus

100 reps of each movement

Metcon

A) 12x100m hill sprint. Immediately after sprint, do 10 goblet squats on odd numbered sprints, and on even numbers do 15 kb swings.

Tuesday, April 26th 2016

Crossfit

A) 10 min EMOM: Alternate between 5 strict pullups on odd minutes and 5-10 kipping/butterfly pullups on even minutes

B) 14 minute AMRAP: 10 burpee box jumps-5 squat snatches (115/75lb)-200m run

RX-plus

A) alternate between 5 strict CTB and 10 kipping/butterfly pullups B) (135/95lb)

Metcon class

Buy in: 200 double unders. Then 10-9-8-7-6-5-4-3-2-1. Renegade row pushup-Db walking lunge-Db push press

After every round run 200m.  Then buy out: 200 double unders

Monday, April 25th 2016

Crossfit

A) Back squat 5×5 @ ~85%

B) 21-15-9

Deadlift (185/135lb)/toes to bar

Rx-Plus

B) 225/155

Metcon 

40min EMOM

1) 3-5 wall walks 2) 10 hollow rocks + 10 box jumps 3) 5 burpees + 15 air squats 4) Assault bike 10/8 calories 5) rest

Friday, April 22nd 2016

Crossfit

40 minute partner AMRAP

I-go-you-go style

Row 250 + 1 round of Cindy (5 pullups+10 pushups +15 air squats)

Rx-Plus

Row 250 + 4 CTB pull-ups + 8 HSPU + 12 alternating pistols

Metcon 

50-40-30-20-10

 Double under-Sit-up-Dumbbell box step overs.

Start with 2x length rig bear crawl. Do 2x rig bear crawl before start of every round

Thursday, April 21st 2016

ALL CLASSES

Ava Khalipa’s Birthday WOD

5 rounds for time:

Run 400m

21 Ground to Overhead (95/65lb)

*May do alone or with a partner

Ava Khalipa is the daughter of Jason Khalipa. This past year she was diagnosed with leukemia and we are doing this workout to spread awareness and support for the Khalipa family.

Wednesday, April 20th 2016

Crossfit

A) 5×5 push press @80%+, in between working sets 3 seated high box jumps

B) For time: 50 thrusters (115/75LB)

*EMOM 6 pullups, including 1st minute

*12 minute time cap

Rx-Plus

135/95lb, chest to bar pull-ups

Metcon class

@ min 0: 40 burpee box jump overs for time. @ min 7: 80 wallballs for time. @ min 15: 40 alternating db snatches for time (50/35lb) @min 22:  80 calorie row for time

Tuesday, April 19th 2016

Crossfit

A) 10 min EMOM: Alternate between 3-5 strict HSPU on odd minutes and 4-8 kipping HSPU on even minutes

 B) 5 rounds w/90 sec rest between rounds:

5 deadlifts+5 hang power cleans + front squats + 5 push jerks + 10 bar facing burpees (135/95) *Try to go unbroken

Rx-Plus

A) strict deficit HSPU and either 10 kipping HSPU or 5-10 deficit kipping HSPU

B) 155/105lb

Metcon class

@ min 0: 40 burpee box jump overs for time. @ min 7: 80 wallballs for time. @ min 15: 40 alternating db snatches for time (50/35lb) @min 22:  80 calorie row for time

Monday, April 18th 2016

Crossfit

A) Back squat 2×5 @ 80% 3×5 @ 80-85%

 B)Tabata slamball. Tabata double under. Tabata kb swing.

Rx-Plus

70/53lb american swings

Metcon class

 6 1-minute stations, 5 rounds

1) burpee broad jump 2) medball clean 3) goblet lunges 4) 10m shuttle sprints 5) db hang clean + push press 6) rest