Blog Archives: General

Monday, May 16th, 2016

Crossfit

A) 10 minute EMOM: 1 snatch + 1 hang snatch, ascending weight

B) Partner chipper 40-30-20-10. Squat clean (95/65bs) -Pullups-Box jump overs

RX-plus

(135/95lb)

Metcon class 

With a partner complete 7 rounds each of:

10 dumbbell thrusters, 12 V-ups, 14 walking lunges with dumbbells, 16 double unders *must alternate after every movement.

Friday, May 13th 2016

Crossfit

A) Run 300m + 15 pushups. B) Run 300m + 15 kb swings . Alternate between A and B for 10 rounds. Go every 4 minutes.

Rx-Plus

400m runs

Metcon class

3 rounds of 10 burpee box jump overs + 20 goblet lunges

Rest 1 minute

3 rounds of 10 renegade row pushups + 20 slamballs

Rest 2 minutes

 3 rounds of 5 burpee box jump overs + 10 goblet lunges

Rest 1 minutes

 3 rounds of 5 renegade row pushups + 10 slamballs

Thursday, May 12th 2016

Crossfit

A) Every 75 seconds for 12 rounds

 1) 8-10 reps supinated bent over barbell row 2) 10 db bench press 3) 8 reps/side single leg kb Romanian DL

B) 4 rounds: 15 medball clean + 15 box jumps

Rx-Plus

30/24″ box jumps

Metcon class

8x400m run + 4 pullups/ring rows + 8 V-ups + 12 air squats

*Go every 4:30.

Wednesday, May 11th 2016

Crossfit

A) 5 rounds for quality: 6-10 strict HSPU + 6-10 strict knees to elbows

B) 12 min EMOM alternating between 2 rope climbs on one minute and 6 heavy thrusters the other minute

Rx-plus

155+/105+, option to do one rope climb w/legs and one legless

Metcon class

10-20-30-40-50 wallball-hollow rock-burpee

Tuesday, May 10th 2016

Crossfit

A) Find a 1-rep max back squat in 20 minutes

B) 12 Min AMRAP: 5 power snatches (115/75lbs) + 10 pullups + 15 air squats

Rx-Plus

(135/95)

Metcon class

Partner I go-you-go for 10 rounds of each

10 10m shuttle sprints + 10 alternating db snatch + 10 hand-release pushups

Monday, May 9th 2016

Crossfit

A) 12 minute EMOM: 1 clean plus 2 split jerks. Ascending weight.

B) 3 rounds of 30 wallballs-30 burpees. Rest 2 minutes between rounds.

RX-Plus

Wallballs to a high target 11″/10″

Metcon class

 6 1-minute stations, 5 rounds

1) db thrusters 2) box jumps 3) db lunges 4) pushup + plank to pushup 5) calorie assault bike/airdyne 6) rest

Friday, May 6th 2016

Crossfit

40min EMOM

1) 8-10 db GTOH 2) 10 situps + 10 box jumps 3) 5 burpees + 16-20 jumping lunges 4) Row 15/12 calories 5) rest

Rx-Plus

toes to bar instead of sit-ups

Metcon class

A) 42-30-18 jumping air squat alternating with 21-15-9 hand release pushup. Rest approximately 3 minutes. B) 21-15-9 American kb swing alternating with 15-12-9 burpee tuck jump. Rest approximately 3 minutes. C) 42-30-18 sit-up alternating with 21-15-9 pullups

Thursday, May 5th 2016

Crossfit

A) Diane 21-15-9 Deadlift (225/155)- HSPU *12 min time cap

B) Every 75 seconds for 12 rounds

 1) 8 single arm db bent over row/side 2) 6-8 db weighted step ups/leg 3) 8 reps floor press

Rx-Plus

Aim for sub 4 on Diane. Sub 3 even better!

Metcon class

8×3 min on 2 min off: Alternate between A) and B)

A) 200m run then AMRAP 8 box jump overs + 8 db push press

B) 250m row then AMRAP 20 DU + 10 air squats

Wednesday, May 4th 2016

Crossfit

A) 5 rounds for quality: 6-10 strict pullups + 6-10 strict ring dips or strict ring rows

B) 10 min AMRAP: 10 front rack lunges (135/95lbs) + 30 double unders

Rx-Plus

A) Can alternate between unweighted rounds and weighted rounds on pull-ups and dips

Ex: Round 1= 10 strict pullups + 10 strict dips. Round 2= 6 weighted pull-ups + 6 weighted dips

Metcon class

A) 100 wallballs for time. *EMOM 5 burpees. Rest approximately 5 minutes. Then B) 75 american kb swings for time *EMOM 6 V-ups. Rest approximately 5 minutes. Then C) 100 OH plate lunges for time (50 per leg) *EMOM 5 ring rows or pull-ups

Tuesday, May 3rd 2016

Crossfit

A) Back squat deload: 4×5 @ 60-65%

B) 4 Rounds: Run 400m + 14 alternating db snatches + 14 toes to bar

Rx-Plus

70/50lb db snatches

Metcon class

40 min EMOM

1) 6 burpee db box step overs 2) 10 russian kb swings + 10 situps 3) 5-10 pushups + 20 mountain climbers 4) 15/12 calorie row 5) rest