Blog Search

CrossFit

By: 0

CrossFit Now – CrossFit


WARM UP

Warm Up 3 (No Measure)

5 min AMRAP

10 Sit Ups

4 Shuttle Runs

10 Dislocators

4 Shuttle Runs

10 Rotators

4 Shuttle Runs

10 Air Squats

MOBILITY

Spiderman 5x each side (No Measure)

Thread the Needle – Hold :30 each side (No Measure)

STRENGTH

Clean Complex – 2 Shrug 1 PC 1 HPC (8 EMOM x 2)

2 Clean Shrugs +

1 Power Clean +

1 Hang Power Clean

REST

4 min

Cleans BFB (Time)

30 Cleans

30 Bar Facing Burpees

Basics- DB Clean, Burpess

RX- 135/95

RX+- 155/105

M1- 95/65

M2- 65/55

CrossFit

By: 0

CrossFit Now – CrossFit


WARM UP

Warm Up 17 (No Measure)

:30 Shuttle Run

:30 Bird Dogs

:30 High Knees

:30 Superman

:30 Butt Kickers

:30 Inch Worm

MOBILITY

CAA Stretch (No Measure)

Squat Prog on Wall MOBILITY (No Measure)

WOD

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Time cap of 35 min

CrossFit

By: 0

CrossFit Now – CrossFit


WARM UP

Warm Up 11 (No Measure)

5 min AMRAP

Wall to Wall Run

10 Sit Ups

10 Supermen

10 Squats

10 Burpees

MOBILITY

Walking Quad x 5 each leg (No Measure)

PVC Rotators x 10 / PVC Dislocators x 10 (No Measure)

SKILL

SKILL – PISTOL (5 Rounds for reps)

Pistols

Box Assisted

Stand next to a box and use one hand to help with support while you perfomr a pistol. Use this to build balance, strength, and flexibility.

5 x 5 per leg

Box Pistols

Stand on a box with one leg hanging off of the side of the box. Lower yourself into a pistol. Use your non support leg to assist you up if needed. Try to keep your non support leg in front of your body.

5 x 5 per leg

Roll Back Pistols

Start from a one leg standing position. Squat down as if you are performing a pistol. Roll back on your back bringing both legs over your head. Use your arms to push yourself forward and back onto one leg. Use the momentum to finish the pistol.

5 x 5 per leg

Pistols

5 x 5 per leg

Pistols with 2 second Pause at the bottom.

5 x 5 per leg

FGB Style SDLHP Pist RD Row (3 Rounds for reps)

3 Rounds

1 min per station

Sumo Deadlift High Pull

Pistols

Ring Dips

Row

Rest

Basics- KB SDLHP, Air Squats, Parl Dips, Row

RX- 75/55

RX+- 95/65

M1- 55/45

M2- 45/35

CrossFit

By: 0

CrossFit Now – CrossFit


WARM UP

Warm Up 6 (No Measure)

4 min AMRAP

10 Big Arm Circles Forward

10 Big Arm Circles Backward

10 Jumping Jacks

5 Push-ups

10 V-ups

5 Jumping Squats

MOBILITY

Standing Squat Prog (L,R,B) x3 (No Measure)

Worlds Greatest Stretch x 5 each side (No Measure)

STRENGTH

Squat Snatch (10 min to Est 1 RM)

REST

4 min

10>1 Pull HS OHS (Time)

10-9-8-7-6-5-4-3-2-1

Pull Ups

Hang Snatch

Overhead Squats

RX- 75/55

RX+- 95/65

M1- 55/45, Jumping PU

M2- 45/35, Ring Rows

CrossFit

By: 0

CrossFit Now – CrossFit


WARM UP

Warm Up 9 (No Measure)

4 min AMRAP

10 Jumping Jacks

10 Lateral Lunges

10 Bird Dogs

10 Left Leg Swings

10 Righ Leg Swings

10 Burpees

MOBILITY

Samson Stretch x 5 (No Measure)

Walking Figure 4 x 6 each leg (No Measure)

WOD

5 RFT HC S2OH THRUS (Time)

5 Rounds

12 Hang Cleans

9 Shoulder to Overhead

6 Thrusters

RX- 75/55

RX+ 95/65

M1- 55/45

M2-45/35

FINISHER

25 Cal Bike SU (Time)

25 Calories on Bike

50 Sit Ups

CrossFit

By: 0

CrossFit Now – CrossFit


WARM UP

Warm Up 1 (No Measure)

3 min AMRAP

6 Samson Stretch

6 Bird Dogs

6 Sit Ups

6 Superman

-then-

1 min Jump Rope

MOBILITY

Walking Quad x 5 each leg (No Measure)

Thread the Needle – Hold :30 each side (No Measure)

WOD

4 RFT RC HRPU Lunges (Time)

4 Rounds

2 Rope Climbs

10 Hand Release Push Ups

20 Lunges

2 to 1 for Rope Progressions

M1- HR PU on knees

M2- HR PU on knees

CrossFit

By: 0

CrossFit Now – CrossFit


WARM UP

Warm Up 12 (No Measure)

4 min AMRAP

20 Dislocators

10 Wall Facing Squats

10 Push Ups

10 Sit Ups

MOBILITY

Spiderman 5x each side (No Measure)

Reach, Roll, Lift x 5 each side (No Measure)

WOD

Repeat 05/04/15

21-15-9 Burp, WB (Time)

21-15-9

Burpees

Wall balls 20/14# 10/8′

REST 3 MIN

REST

3 min

15-12-9-6-3 Burp, WB (Time)

15-12-9-6-3

Burpees

Wall Balls 20/14# 10/8′

M1 14/10#

M2 10/6#