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CrossFit

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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

Worlds Greatest Stretch x 5 each side (No Measure)

http://www.coreperformance.com/daily/movement/master-the-worlds-greatest-stretch.html

Wall Quad Stretch MOBILITY (No Measure)

Wall Quad Stretch MOBILITY (No Measure)

SKILL

SKILL – HSPU (3 Rounds for reps)

Level 1:

HSPU on Box

10-10-10

Level2:

HSPU Negatives

5-5-5

Start each rep from the

top and slowly lower

yourself down to an abmat.

Level 3:

Strict HSPU

5-5-5

Scaling with abmats is fine.

Level 4:

HSPU

3 sets of max effort

Record your efforts for

future skill/strength practice.

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

FINISHER

Can do in any order. No specific rest between each movement

2 min Row for Calories (AMRAP – Reps)

2 min Row for Calories

2 min Max Cal Assault Bike (AMRAP – Reps)

2 Min

Assault Bike for Max Calories

CrossFit

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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

Wall Sit Shoulder Press x 10 MOBILITY (No Measure)

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

https://www.facebook.com/photo.php?v=4504402009827&set=o.409774735734780&type=2&theater

WOD

4 RFT WW KBS SU (Time)

4 Rounds

5 Wall Walks

15 Kettlebell Swings

25 Sit Ups

Basics- Box WW

RX- 53/35

RX+- 70/53

M1- 35/26 Box WW

M2- 26/18, Box WW

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WARM UP

Warm Up 16 (No Measure)

4 Rounds

:15 Jumping Jacks

:15 Arm Circles

:15 Push Ups

:15 Supermen

MOBILITY

CAA Stretch (No Measure)

https://www.youtube.com/watch?v=6_wn1CCWAvI

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

WOD

Repeat 11/24/15

7 AMRAP Row (AMRAP – Reps)

7 min AMRAP

Row for Meters

REST

1 min

7 AMRAP BJ PU (AMRAP – Rounds and Reps)

7 min AMRAP

10 Box Jumps

10 Pull Ups

RX 24/20

Sport 30/24, C2B

M1 20/16″, bands

M2 24/20 step ups, ring rows

REST

1 min

7 AMRAP WB Burp (AMRAP – Rounds and Reps)

7 min AMRAP

10 Wall Balls

10 Burpees

RX – 20/14#, 10/8′

Sport 10/10′

M1 14/10#

M2 10/6#

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WARM UP

Warm Up 11 (No Measure)

5 min AMRAP

Wall to Wall Run

10 Sit Ups

10 Supermen

10 Squats

10 Burpees

MOBILITY

Lying Rotator Stretch 5 per arm (No Measure)

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

STRENGTH

Shoulder Press (7 min to est 1 RM)

REST

4 min

WOD

Run or Row DB SN SP (Time)

800m Run or 1000m Row

50 Alternating Dumbbell Snatches

30 Strict Shoulder Press

Basics – DB Shoulder Press

RX 50/35, 75/55

RX+ 50/35, 95/65

M1- 35/20, 55/45

M2- 20/10, 45/35

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WARM UP

Warm Up 5 (No Measure)

:30 Samson Stretches

:30 Jumping Jacks

:30 Spiderman Stretch

:30 Jumping Jacks

:30 Large arm circles

:30 Jumping Jacks

:30 Leg Swings, 5 each leg

:30 Jumping Jacks

MOBILITY

Worlds Greatest Stretch x 5 each side (No Measure)

http://www.coreperformance.com/daily/movement/master-the-worlds-greatest-stretch.html

Good Mornings x 10 (No Measure)

Good Morning with PVC – 10 times

SKILL

SKILL – HSPU (3 Rounds for reps)

Level 1:

HSPU on Box

10-10-10

Level2:

HSPU Negatives

5-5-5

Start each rep from the

top and slowly lower

yourself down to an abmat.

Level 3:

Strict HSPU

5-5-5

Scaling with abmats is fine.

Level 4:

HSPU

3 sets of max effort

Record your efforts for

future skill/strength practice.

WOD

9 AMRAP T2B DL HC (AMRAP – Rounds and Reps)

9 AMRAP

15 Toes To Bar

10 Deadlifts

5 Hang Cleans

RX- 115/75

RX+ Same

M1-75/55, Knee Raises

M2- 55/45, Sit Ups

FINISHER

Turkish Get Up (5 min EMOM x 2 each side)

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WARM UP

Warm Up 7 (No Measure)

2 Rounds

:30 Shuttle Run

:30 Carioca

:30 Broad Jump

:30 Spiderman

:30 Frankenstain Walk

:30 Lateral Lunge

MOBILITY

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

Squat Prog on Wall (No Measure)

https://www.youtube.com/watch?v=FRQU-ECCo08

STRENGTH

Overhead Squat (8 EMOM x 2 :03 Hold at bottom)

REST

4 min

WOD

3 RFT HRPU OHS DU (Time)

3 Rounds

15 Hand Release Push Ups

15 Overhead Squats

45 Double Unders

Scale- 3:1 JR or 45 Penguins

RX- 95/65

RX+- 115/75

M1- 65/55, PU on knees 2:1 JR

M2- 55/45, PU on knees 1:2 JR

CrossFit

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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)

http://www.youtube.com/watch?v=06xYA2AVnAk

Straight Arm to Wall (No Measure)

Straight arm to wall. Hold :30 each side

WOD

CHIPPER SDLHP Lat Jump CJ Lunge HSPU (Time)

20 Sumo Deadlift High Pull

40 Lateral Jumps over bar

20 Clean and Jerks

40 Lunges

20 Handstand Push Ups

RX- 115/75

RX+- 135/95

M1- 75/55, HSPU toes on box

M2- 55/45, step over bad, HSPU

knees on box