Blog Archives: General

Tuesday, April 19th 2016

Crossfit

A) 10 min EMOM: Alternate between 3-5 strict HSPU on odd minutes and 4-8 kipping HSPU on even minutes

 B) 5 rounds w/90 sec rest between rounds:

5 deadlifts+5 hang power cleans + front squats + 5 push jerks + 10 bar facing burpees (135/95) *Try to go unbroken

Rx-Plus

A) strict deficit HSPU and either 10 kipping HSPU or 5-10 deficit kipping HSPU

B) 155/105lb

Metcon class

@ min 0: 40 burpee box jump overs for time. @ min 7: 80 wallballs for time. @ min 15: 40 alternating db snatches for time (50/35lb) @min 22:  80 calorie row for time

Monday, April 18th 2016

Crossfit

A) Back squat 2×5 @ 80% 3×5 @ 80-85%

 B)Tabata slamball. Tabata double under. Tabata kb swing.

Rx-Plus

70/53lb american swings

Metcon class

 6 1-minute stations, 5 rounds

1) burpee broad jump 2) medball clean 3) goblet lunges 4) 10m shuttle sprints 5) db hang clean + push press 6) rest

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