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WARM UP

Warm Up 18 (No Measure)

3 Rounds

20 Jump Ropes

10 Push Ups

10 V-Ups

10 Supermen

10 Air Squats

MOBILITY

Lying Rotator Stretch 5 per arm (No Measure)

Band Rotator Stretch- 2x ea arm :15 hold (No Measure)

http://www.youtube.com/watch?v=AWtGhJlhMvo

WOD

15 AMRAP Burden Run DB Clean (AMRAP – Rounds and Reps)

15 AMRAP

200 Burden Run with DB

10 L Arm DB Clean

10 R Arm DB Clean

RX- 50/35

RX+- same

M1-35/20

M2- 20/15

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WARM UP

Warm Up 15 (No Measure)

3 min to complete

200 m run

10 Dislocators

10 Rotators

– Then –

Bring Sally Up Squats

Go down on DOWN and dont come up til UP

MOBILITY

Squat Prog on Wall (No Measure)

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

Worlds Greatest Stretch x 5 each side (No Measure)

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

WOD

Partner Angie (Time)

Partner Angie

100 Pull Ups

100 Push Ups

100 Sit Ups’

100 Squats

Break up how ever you want

Single version 50 reps each

M1- Jumping PU, Pushup on knees

M2- Ring Rows, Pushup on knees

-OR-

Half Angie (Time)

Partner Angie

50 Pull Ups

50 Push Ups

50 Sit Ups’

50 Squats

Break up how ever you want

M1- Jumping PU, Pushup on knees

M2- Ring Rows, Pushup on knees

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WARM UP

Warm Up 27 (No Measure)

27

5 min AMRAP

10 Spiderman Stretch

10 Lateral Lunges

10 Jumping Jacks

10m Samson Lunge

10 Frankenstein

10 Jumping Jacks

MOBILITY

CAA Stretch (No Measure)

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

Sleeper Stretch x 2 hold :15 each side (No Measure)

STRENGTH

Back Squat (8 EMOM x 3)

REST

WOD

21-15-9 BJO HS (Time)

21-15-9

Box Jump Overs

Hang Snatches

RX- 95/65, 24/20″

RX+- 115/75 30/24″

M1- 65/45 step ups

M1- 45/35 step ups

FINISHER

3 min Max Bike -Calories (AMRAP – Reps)

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WARM UP

Warm up 30 (No Measure)

Pipe warm up

Divide the class into groups of 3-5

Have everyone grab a PVC and each

group stand in a circle with the ends of

their PVC’s touching each other

Have everyone take one large step back.

Everyone holds PVC vertically and when

coach yells GO everyone runs to

grab the PVC of person to their left

If any PVC falls that whole group does 3 burpees.

Do this for 2:30 to the left and then

2:30 to the right

MOBILITY

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

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

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

WOD

Stations ROW THRU WB KBS (4 Rounds for reps)

Stations

3 min Rounds

1 min rest between rounds

2 min Row for Calories / 1 min Burpees

2 min Thrusters / 1 min Burpees

2 min Wall Balls / 1 min Burpees

2 min Kettlebell Swings / 1 min Burpees

BASICS – Thrusters w/ DB

RX – 95/65, 20/14# 10/8′, 53/35#

RX+-95/65, 10/10′, 70/53#

M1 – 65/45, 14/10#, 35/26#

M2 – 45/35, 10/6#, 26/18#

Basics

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Partner Angie (Time)

Partner Angie

100 Pull Ups

100 Push Ups

100 Sit Ups’

100 Squats

Must complete one movement before moving on to the next

Break up between partners how ever you want

Single version 50 reps each

M1- Jumping PU, Pushup on knees

M2- Ring Rows, Pushup on knees

-OR-

Half Angie (Time)

50 Pull Ups

50 Push Ups

50 Sit Ups’

50 Squats

Must complete one movement before moving on to the next

M1- Jumping PU, Pushup on knees

M2- Ring Rows, Pushup on knees

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WARM UP

Warm Up 12 (No Measure)

4 min AMRAP

20 Dislocators

10 Wall Facing Squats

10 Push Ups

10 Sit Ups

MOBILITY

Good Mornings x 10 (No Measure)

Good Morning with PVC – 10 times

Heel Cord Stretch x 10 each leg (No Measure)

STRENGTH

Push Press (10 E2MOM x 2)

Push Press (10 E2MOM x 2)

Push Press (10 E2MOM x 2)

Push Press (10 E2MOM x 2)

Push Press (10 E2MOM x 2)

REST

3 x 4 AMREPS DU DL Lunge (3 Rounds for reps)

3 Cycles 1 min rest between

4 AMREP

30 Double Unders

15 Deadlifts

15 Lunges

Score is total reps for each round

Basics- DB with KB

RX- 135/95

RX+- 155/115

M1- 95/65

M2- 65/45

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WARM UP

Warm Up 2 (No Measure)

:30 High Knees

:30 Heel to Butt

:30 Bounding

:30 Frankenstein

:30 Samson Stretch

:30 Inch Worm

MOBILITY

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

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

SKILL

SKILL – Double Unders (No Measure)

LEVEL :

DU Jumps with NO rope

5×5

LEVEL 2:

One Double Under

1×10

LEVEL 3:

DU Practice

DU Max Effort, up to 10 consecutive x 3

LEVEL 4:

DU Consistency

5×30 – no more than 30

WOD

4 RFT Run Cleans PP HSPU (Time)

4 Rounds

200m Run

8 Cleans

6 Push Press

4 Handstand Push Ups

RX- 115/75

RX+- 135/95

M1- 75/55

M2- 55/45

FINISHER

Ab Blaster (Time)

3 Rounds

20 Sit Ups with Med Ball

20 Med Ball Twists

20 Mt Climbers

1 min Plank

RX- 20/14

Basics

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Stations ROW THRU WB KBS (4 Rounds for reps)

Stations

3 min Rounds

1 min rest between rounds

2 min Row for Calories / 1 min Burpees

2 min Thrusters / 1 min Burpees

2 min Wall Balls / 1 min Burpees

2 min Kettlebell Swings / 1 min Burpees

BASICS – Thrusters w/ DB

RX – 95/65, 20/14# 10/8′, 53/35#

RX+-95/65, 10/10′, 70/53#

M1 – 65/45, 14/10#, 35/26#

M2 – 45/35, 10/6#, 26/18#

CrossFit

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WARM UP

Warm Up 21 (No Measure)

6 min of DODGEBALL

Red – 5 Push Ups

Green – 5 Sit Up

Blue – 5 Squats

Yellow – 5 Burpees

Orange – 5 Lunges

Purple – 5 Jumping Jacks

MOBILITY

CAA Stretch (No Measure)

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

Band Rotator Stretch- 2x ea arm :15 hold (No Measure)

http://www.youtube.com/watch?v=AWtGhJlhMvo

WOD

DU SP WC (Time)

50 Double Unders

20 Shoulder Press

1 Climb of the wall

50 Double Unders

15 Shoulder Press

1 Climb of the wall

50 Double Unders

10 Shoulder Press

1 Climb of the wall

50 Double Unders

5 Shoulder Press

1 Climb of the wall

RX- 65/45

RX+- 75/55

M1- 45/35, Box assisted WC-short wall

M2 35/25, Box assited WC -short wall