Blog Archives: General

Friday, April 15th 2016

Crossfit

8×3 mins on 2 min off alternating between A and B

A) Run 400m then AMRAP 20DU + 10 kb swings.

B) Row 500m then AMRAP 6 pullups +6 box jump overs

Metcon class

Run 1 mile-50 air squats-40 burpees-30 pullups-Run 800m-40 air squats-30 burpees-20 pullups-Run 400m-30 air squats-20 burpees-10 pullups

Thursday, April 14th 2016

Crossfit

A) 5 minute EMOM: 1 muscle clean + 1 power clean.

Rest 1 minute

5 minute EMOM: 1 power clean + 1 full clean.

Rest 1 minute

5 minute EMOM: 1 full clean

B) Death by power clean and jerk, choose weight to be able to get to 8-12 minutes

Rx-Plus

B) 135/95lb suggested weight

Metcon class

8×2:30 min on 2 min off Alternating between A and B.

A) 20 box jumps + 15 db push press + max reps OH plate lunges

B) 20 wallballs + 20 mountain climbers + max reps V-ups or strict toes to bar in remaining time

Wednesday, April 13th 2016

Crossfit

A) 5×5 push press @ 75%+, in between working sets, 1 heavy 30 sec double kb front rack carry. B) 3 rounds: 3 rope climbs-25 wallballs

Rx-Plus

B) Choose either heavy wallballs/slamball (30/20lb) or wallballs to a high target (11″/10″)

*Wear appropriate gear/clothing for rope climbs!

Metcon class

Hill Sprints: 12x100m. After odd numbered sprints immediately do 15 kb swings. After even numbered sprints immediately do 15 jumping air squats.

Tuesday, April 12th 2016

Crossfit

A) 10 min EMOM: Alternate between 5 strict TTB on odd minutes and 4-8 kipping toes to bar on even minutes.

 B) 20 minute AMRAP: 10 bar-over burpees-10 hang power snatch (95/65lb)-25 air squats

Rx-Plus

A) A) 5 L-hang strict TTB on odd minutes, 8-10 kipping on even minutes

B) 115/75lb

Metcon class

8x (500m row+ 30-40 double unders), go every 4:30 minutes

Monday, April 11th 2016

Crossfit

A) Back squat 2×5 @75 3×5 @80%

B) 3 rounds: 15 power cleans (135/95)-20 hand release pushups *12 minute time cap

Rx-Plus

20 power cleans per round

Metcon class

32 min EMOM: 1) 5 burpee pullups + 10 V-ups 2) 5 db thrusters + 10 hand release pushups 3) Assault bike 12 cal/8 cal 4) rest

Friday, April 8th 2016

Crossfit

400m farmers carry (30lb/20lb)-150 double unders-50 burpee db-weighted box step-overs (30lb/20lb)-150 double unders-400m farmers carry (30/20lb)

Rx-Plus

35/25lb

Metcon class

A) 100 burpees for time. *EMOM 6 kb swings) B) 100 situps *EMOM 8 wallballs

Thursday, April 7th 2016

Crossfit

A) 5 minute EMOM: 1 muscle snatch + 1 power snatch.

Rest 1 minute

5 minute EMOM: 1 power snatch + 1 full snatch

Rest 1 minute

5 minute EMOM 1 full snatch (all ascending weight)

B) 10 minute AMRAP:

10 heavy alternating dumbbell powersnatch+ 20 toes to bar

Rx-Plus

B) 80-100lb/60-70lb dumbbell

Metcon class

8×2:30 min on 2 min off Alternating between A and B.

A) 10 slamballs + 20 mountain climbers

B) 7 slamball cleans + 7 db step overs

Wednesday, April 6th 2016

Crossfit

A) 5×5 push press @ 70%+ in between working sets 1 heavy turkish get up per side

B) Jackie: 1000m row, 50 thrusters (45/35lb), 30 pullups

Rx-Plus

Men aim for sub 7/Women aim for sub 8

Metcon class

4 rounds: Run 800m-50 air squats-40 hollow rocks-10 strict pullups

Tuesday, April 5th 2016

Crossfit

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

*Scale for strict HSPU is box HSPU or kick up to handstand then slow negative

 B) 10-9-8-7-6-5-4-3-2-1 of squat clean (135/95) and burpees

Rx-Plus

A) add a deficit for HSPU B) bar-over burpees

Metcon class

 5 rounds of 6 1-minute stations

1) medball clean 2) shuttle runs 3) box jumps 4) manmakers 5) calorie row 6) rest

Monday, April 4th 2016

Crossfit

A) Back squat 5×5: 2×5 @ 70% 3×5@ 75%

B) 12 minute AMRAP: 12 OH lunges (115/75lb) + 12 box jumps+ 12 push jerk

Rx-Plus

135/95lb and 30/24″ box

Metcon class

10 min AMRAP: 50 Double unders, 50m bear crawl

Rest 3 minutes

10 minute AMRAP: 20 air squats, 10 db GTOH (35/25lb)

Rest 3 minutes

10 min AMRAP : 10 burpees + 15 toes to bar