Blog Archives: General

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

Monday, January 25th 2016

Crossfit

A) 5×5 back squat @ 80-85%

B) 6 1-minute stations for max reps. 3 rounds total: 1. Calorie row 2. Power snatch (75/55lbs) 3. Medball clean 4. Push press 5. V-ups 6. Rest

Rx-plus

B) (95/65), toe to bar instead of V-ups

Metcon class

35 minute AMRAP: 100 air squats, 80 kb swings, 60 burpees, 40 goblet lunges, 20 pullups or ring rows

Friday, January 22nd 2016

Crossfit

A) 3×8 deadlift @ 70-75%

In between working sets 5-10 tempo deficit push-ups (2020)

B) 12 minute AMRAP

5 power cleans (135/95lb)

10 alternating pistols

15 burpees

Rx-plus

B) Aim for 7+ rounds

Metcon class

Fight gone bad style workout: 5 rounds, 1 minute stations 1) medball clean 2) calorie row 3) mountain climbers 4) burpees 5) 10m shuttle sprints 6) rest

Thursday, January 21st 2016

Crossfit

A) Strict press: 4×6 @ 75%

B) 5 rounds for quality:

3 ring muscle ups (or 6CTB pullups + 6 ring dips/pushups)

5 high box jumps, 5 heavy thrusters

Rest approx. 60-90 seconds between rounds

RX-Plus

5 muscle-ups + 5 high box jumps (36″+/30″+) + 5 thrusters (155+/115+)

Metcon Class

A) Row 2000m + 200 double unders (400 single unders) + Run 1 mile

B) 21-15-9

Sit-up

V-up

Plank to pushup

Wednesday, January 20th 2016

Crossfit

A) 5 x 250m row + 30 wallballs,

2 minute rest bw rounds, all out efforts

B) Accessory work time permitting: 4 rounds of 2 skin the cats + 8-10 tempo (2020) ring rows

RX-plus

A) 5x 300m row + 30 wallballs

shoot for unbroken wallballs

sub 1:50 pace for men/sub 2:00 for women

Metcon class

21-15-9

medball clean/hollow rock

then 6 rounds of

bear crawl 50m, burpee broad jump 25m, walking lunge 25m

then 21-15-9

medball clean/hollow rock

Tuesday, January 19th 2016

Crossfit

A) 20 minutes to find heaviest complex of 3 deadlifts + 3 hang squat cleans + 3 front squats + 3 jerks

B) Open WOD 13.4

7 minute AMRAP

ascending ladder 3-6-9-12….

Of clean and jerks (135/95lbs) and toes to bar

RX-Plus

B) Try to get into round of 18

Metcon Class

Chelsea:

Every minute for 30 minutes perform 5 pull-ups, 10 push-ups, 15 air squats

*scale to 4-8-12 or 3-6-9 to fit work into minute

Monday, January 18th 2016

Crossfit

A) 4×6 back squats @ 75-80%, in between working sets 5-10 strict pullups

B) 9-15-21-27

Overhead squat (95/65lb)

Bar facing burpee

Rx-Plus

B) Overhead squat (135/95lb)

Metcon Class

30 minute AMRAP

30 wallballs

30 box jumps

30 burpees

Friday, January 15th 2016

Crossfit

A) Front squat 6×3 with 2-sec pause @ bottom of each rep

B) 15 minute AMRAP: 30 Double unders, 15 box jumps, 10 alternating db snatch (50/35lb)

RX-Plus

Db snatch (70/50lb)

Thursday, January 14th 2016

Crossfit

A) 3×8 strict press @ 70-75%

In between working sets, 7 heavy db weighted step-ups per leg

B) 14 min EMOM

4 HSPU + 8 goblet squats

RX-Plus

14 min EMOM

5 deficit HSPU + 8 goblet squats (70/53lb)