Blog Archives: General

Wednesday, June 8th 2016

Crossfit

A)10 min alternating EMOM: 5-10 strict HSPU on one minute and 5-10 strict toes to bar on other minute

B) Masters qualifier Event 4 2016

55 bar facing burpees-34 overhead squats (95/65lb)-21 muscle ups

 *20 minute time cap *Scale to 21 or 42 ring dips

Rx-Plus

Top times in 40-44 age group for men and women were 7:15!

Metcon class

 5 rounds, 6 1-minute stations

1) OH plate sit-ups 2) double unders 3) goblet lunges 4) burpee box jumps 5) 10m shuttle sprints 6) rest

Tuesday, June 7th 2016

Crossfit

A) Find a heavy 8 back squat in 12 minutes. Then 2×8 @ 90% of heavy 8.

B) 5 rounds for time of 14 dumbbell split snatches (50/35lb) + 400m run

Rx-Plus

70/50lb

Metcon class 

Every 4 minutes for 32 minutes complete

250m row + 10 db or kb box step overs (20″/18″ box) + 15 hand-release pushups

Monday, June 6th 2016

Crossfit

A) Go every 90 secs for 10 rounds: 1 snatch high pull w/3 second pause at knee + 1 snatch + 1 hang snatch *Ascending weight

B) 2x5min on 5 min off:

1000m row + max db clean and jerk (40/30lb each hand).

Rx-Plus

50/35lb dbs

Metcon class

5 rounds for time of:

Run 400m + 20 burpees + 20 wallballs + 20 kb swings (53/35lb)

Saturday, June 4th 2016

Crossfit

Part 1: Partner WOD ( 4 Rounds)
Partner 1: Overhead Plate Carry 40 meters(men 45/women 25)
Partner 2: High Knee Drill 20 meters/ Jumping Lunges 20 meters
Part 2: Frontal/Transverse Plane Focus
4 Rounds of:
1. 60 secs Lateral Lunge w/DB Ground Touch(men 40/women 25)
2. 60 secs Weighted 1/2 Burpee w/o Push-ups
3. 30secs each side Side Plank Wall Slides @bodyweight

Metcon class

Part 1:
Tabata 1/2 Burpees w/iso-hold @bodyweight
Then: Leg Matrix
24x Air Squats
24x Walking Lunges
24x Jump Squats
24x jump lunges
Part 2: Race Repeats(cone drills)
5 rounds
40 meters repeats @ 70-80% effort
4 Rounds
40 meters Repeats lateral shuffle to run @ 80-90% effort
3 Rounds
80 meters repeats full sprint @ 100% effort with 1 minute rest between efforts.

Friday, June 3rd 2016

Crossfit

400m farmers carry (50/35lb dbs or 53/35lb kbs)

Then 10-9-8-7-6-5-4-3-2-1 deadlifts (225/155)

After each set of deadlifts complete 1 rope climb + 2 wall walks

Then 400m farmers carry

Rx-Plus

275/185lb

Metcon class

10 rounds w/90 secs rest between rounds:

6 pullups or ring rows + 12 box jumps + 18 mountain climbers + 24 double unders  or 48 singles

Thursday, June 2nd 2016

Crossfit

A) 10 minute AMRAP: 10 burpee box jump overs (18″/12″)-15 thrusters (95/65lbs)

*Box is low so standard is to jump all the way over the box

B) Every 75 seconds rotate through each movement for 4 rounds of each 1) 8 db bent over row/side 2) 10-14 front rack lunges from rack (5-7 per side) 3) 10 db bench press

Metcon class

With a partner complete 5 rounds of: Row 1000m + 50 medball cleans

*Partners must switch off every 250m on the rower and every 5 medball cleans

Wednesday, June 1st 2016

Crossfit

A) 10 min alternating EMOM: 8-10 tempo ring rows on one minute and 8-10 tempo deficit pushups on other minute *Tempo 2020, so no pause at the top or bottom

B) 50 alternating pistols-40 STOH (95/65lb) -30 hang power cleans (95/65lb)-20 toes to bar-10 bar muscle ups (or chest to bar pullups)

*20 minute time cap

Rx-Plus

60-50-40-30-20 rep scheme

Metcon class 

40 minute EMOM:

1) 10 kb swings + 10 sit-ups 2) 12-20 wallballs 3) 6-10 burpee toes to bar 4) 8-12 cal assault bike/12-15 cal airdyne 5) rest

Tuesday, May 31st 2016

Crossfit

A) Find a heavy 10 back squat in 12 minutes. Then 2×10 at 90% of heavy 10.

B) 5 rounds for time of:

12 kb snatches (6/side) (53/35lb)-36 double unders-12 kb box step overs-36 double unders

Rx-Plus

70/53lb

Metcon class

10-9-8-7-6-5-4-3-2-1 burpees-db cluster-broad jumps *After each round run 200m. Ex: 10 burpees-10 db clusters-10 broad jumps-run 200m-then 9-9-9 run 200m

Monday, May 30th 2016

Happy Memorial Day! 

9:30am and 10:30am class only

Murph

1 mile run

100 pullups

200 pushups

300 air squats

1 mile run

*partition reps as desired

Saturday, May 28th 2016

Crossfit

1) Find a partner. Between the two of you adopt a “pet rock” (20-45 lb med ball, bumper plate, dumbbell or KB)
20-16-12-8-4
 power cleans (115/75lb)
 push presses
 barbell lunges (each leg)
 box jumps
 push ups
 burpees
*400 m run after each round
*One partner works at a time while the other partner holds the “pet rock,” which may not touch the ground. Both partners run together with the “pet rock.”
Rx Plus
135/95lb
Metcon 
1) 10 min AMRAP
30 Double unders
20 wall balls
30 double unders
25 wall balls
30 double unders
30 wall balls
etc…continue to increase the wall balls by 5 each time
Rest 5 minutes
2) 9 min AMRAP
3-6-9-12 to infinity
burpees
walking lunges
Rest 3 minutes
3) 8 minute AMRAP
5-10-15-20 to infinity
push ups
KB swings