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CrossFit

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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

Heel Cord Stretch x 10 each leg (No Measure)

Walking Quad x 5 each leg (No Measure)

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

WOD

6 RFT K2E WL DU (Time)

6 Rounds

10 Knees to Elbow

20 Walking Lunge

30 Double Unders

M1 2:1 JR

M2 1:1 JR

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WARM UP

Warm Up 24 – Roxanne (No Measure)

100 Jump Ropes

10 Dislocators

10 OHS

10 Rotators

ROXANNE

Jumping Jacks until they

say “Roxanne” then one

burpee then one burpee for

every time it is said

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

Barbell 17.1 (Time)

10 Snatch

15 Burpee Box Jump Over

20 Snatch

15 Burpee Box Jump Over

30 Snatch

15 Burpee Box Jump Over

40 Snatch

15 Burpee Box Jump Over

50 Snatch

15 Burpee Box Jump Over

20 Minute Time Cap

RX 75/55, 24/20

RX+ 95/65, 24/20

M1 55/40, 20/16

M2 45/30, Step-overs

Basics

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3 Rounds 1 min WB Push KB CJ Row (3 Rounds for reps)

3 Round of 1 Minute Stations

1 Minute Wall Ball

1 Minute Push-ups

1 Minute Alt 1 Arm KB Clean and

Press

1 Minute Row

*score is total reps per round

RX 20/14 10/9, 53/35

RX+ 20/14 10/9, 70/53

M1 14/10 10/8, 35/26, PU on Knees

M2 10/6 10/8, 26/18, PU on KNees

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WARM UP

Warm Up 37 (No Measure)

5 min AMRAP

10 Burpees

10 Air Squats

10 Large Arm Circles

10 Sit Ups

10 Leg Swings – Left

10 Leg Swings -Right

MOBILITY

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

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

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

STRENGTH

Thruster (5 min to est 1RM from ground)

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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

Figure 4 x 6 each leg (No Measure)

https://www.youtube.com/watch?v=imtRbxnlgaU

Spiderman 5x each side (No Measure)

STRENGTH

Back Squat (7 EMOM 1-1-1-1-1-1-1)

Increase weight each set

REST

4 min

WOD

3 Rounds 1 min WB Push KB CJ Row (3 Rounds for reps)

3 Round of 1 Minute Stations

1 Minute Wall Ball

1 Minute Push-ups

1 Minute Alt 1 Arm KB Clean and

Press

1 Minute Row

*score is total reps per round

RX 20/14 10/9, 53/35

RX+ 20/14 10/9, 70/53

M1 14/10 10/8, 35/26, PU on Knees

M2 10/6 10/8, 26/18, PU on KNees

CrossFit

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WARM UP

Warm Up 35 (No Measure)

3 AMRAP

10 Jumping Jacks

5 Burpee

10 Sit-ups

10 Supermen

MOBILITY

Good Mornings x 10 (No Measure)

Good Morning with PVC – 10 times

CAA Stretch (No Measure)

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

WOD

Repeat 12/26/15

Run DL T2B RUN CL T2B RUN S2OH T2B (Time)

For time

400 m run

21 deadlifts 135/95

10 toes to bar

400 m run

15 squat cleans 135/95

10 toes to bar

400 m run

9 shoulder to overhead’s 135/95

10 toes to bar

Sport 185/115 TC 18 min

M1 95/65, knee to elbows

M2 65/45, knee raises

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WARM UP

Warm Up 29 (No Measure)

200m Run

4 min AMRAP

10 Jumping Jacks

10 Wall Touch Push-ups

10 V-ups

10 Mountain Climbers

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

Jerk (Split or Power) (10 E2MOM 3-3-2-2-2)

Jerk (Split or Power) (10 E2MOM 3-3-2-2-2)

REST

4 min

3 RFT PP OHS (Time)

3 Rounds

10 Push Press

10 Overhead Squats*

RX 95/65

RX+ 115/75

M1 65/45

M2 55/40

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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

Lying Rotator Stretch 5 per arm (No Measure)

Heel Cord Stretch x 10 each leg (No Measure)

WOD

10 RFT JR SU CL RC WC (Time)

10 Rounds

20 Jump Ropes

10 Sit-ups

3 Cleans

2 Rope Climb

1 Wall Climb

RX 135/95, 6’/4′

RX+ 155/105 6’/6′

M1 95/65, 4’/4′, RC Progression

M2 75/55, 4’/4′, Rope Climbs Progressions