Blog Archives: General

Wednesday, February 3rd 2016

Crossfit

A) 8x500m row, 2 min rest

B) Accumulate 30 strict HSPU or box HSPU in 7 min time cap

Rx-Plus

A) men aim for 1:50 and under, women aim for under 2:00

B) Accumulate 50 strict HSPU in 7 minutes

Metcon Class

30 min ascending ladder: 5-10-15-20….

 Air squat, burpee, box jump

Tuesday, February 2nd 2016

Crossfit

A) Find a heavy clean and split jerk in 15 minutes.

Then every 30 secs for 8 minutes 1 clean and jerk @ 70% of A)

B) 100 burpees for time

Rx-Plus

B) 100 burpees to a target 6″ above reach

Metcon class

10 rounds: Run 300m + 10kb swings + 10 pushups, go every 4 minutes.

*Scale reps accordingly to get at least 1 minute rest bw rounds

Monday, February 1st 2016

Crossfit

A) Find a heavy triple back squat. Then Max reps at 80% of A

B) 3 rounds of

run 400m, 21 kb swings (53/35), 15 pull-ups, 9 burpee box jumps (24/20″)

Rx-Plus

B) American kb swings (70/53), CTB pullups

Metcon class

7 intervals, 2 minute rest:

10 dumbbell thrusters, 12 V-ups, 14 walking lunges with dumbbells, 30 double unders

Friday, January 29th, 2016

Crossfit

A) Front Squat 10 min EMOM: 3 reps @ 75-80% 1RM

B) Diane 21-15-9

deadlifts (225/155) , HSPU

Metcon class

Kelly

5 rounds of 400m run, 30 wallballs, 30 box jumps

Thursday, January 28th 2016

Crossfit

A) Strict press 5×5 @ 80-85%

B) 20 min AMRAP

20 alternating front rack lunges (115/75) , 15 pullups, 20 wallballs

Rx-plus

(135/95)

ctb pullups

Metcon class

7 intervals, 2 minute rest: 250m row, 20 jumping squats, 15 db push press, 10 toes to bar

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