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CrossFit

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WARM UP

Warm Up 25 (No Measure)

200m Run

-Then-

4 min AMRAP

With PVC

10 Back Squats

10 Dislocators

10 Front Squats

10 Rotators

10 Overhead Squats

MOBILITY

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

Lying Rotator Stretch 5 per arm MOBILITY (No Measure)

STRENGTH

Squat Clean (10 E2MOM 5)

Squat Clean (10 E2MOM 3)

Squat Clean (10 E2MOM 3)

Squat Clean (10 E2MOM x1)

Squat Clean (10 E2MOM x1)

REST

4 min

WOD

21-15-9 HSPU FS (Time)

21-15-9

Handstand Push-ups

Front Squats

RX-95/65

RX+ 135/95

M1- toes on box, 65/45

M2-Push-ups, 45/30

Basics

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AMRAP- Run/Row Run/JR Run/Burp Run/RD (4 Rounds for reps)

AMREPS

4 Min Work

1 Min Rest

1

400m Run then

Row for Cals

2

400m Run then

Max Jump Ropes

3

400m Run then

Max Burpees

4

400m Run then

Max Ring Dips

Score is your “max rep” movement

Basics -Parallette dips

RX+ – DU, MU into Ring Dips

M1- Box Dips

M2- Parallette Dips

CrossFit

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WARM UP

Warm Up 26 (No Measure)

5 min AMRAP

10 Dislocators

10 Rotators

5 Inch Worm

10 Figure 4

10 Superman

10 Sit ups

MOBILITY

Spiderman 5x each side (No Measure)

Band Rotator Stretch- 2x ea arm :15 hold (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

WOD

10 AMRAP SDLHP PULL (AMRAP – Rounds and Reps)

10 AMRAP

Sumo Deadlift High Pull

Pull-ups

1-1, 2-2, 3-3 etc

RX-75/55

RX+-95/65, C2B

M1- 55/40, Bands

M2- 45/30

CrossFit

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WARM UP

Warm Up 10 (No Measure)

5 min AMRAP

15 Med Ball Twist Hand Off-Left

20 Med Ball Toss to Squat 6′ apart

20 Med Ball Sit Up Hand off

15 Med Ball Lunge Hand Off

15 Med Ball Twist Hand Off-Right

MOBILITY

CAA Stretch (No Measure)

Worlds Greatest Stretch x 5 each side (No Measure)

WOD

10 RFT K2E WB DU (Time)

10 Rounds

5 Knees to Elbows

10 Wall Balls

15 Double Unders

Basics- 8 Rounds Vups, 1:1 JR

RX- 20/14# 10/8′

RX+- 10/10″

M1- 14/10#, 2:1 JR

M2- 10/6# 1:1 JR

CrossFit

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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

Good Mornings x 10 (No Measure)

Good Morning with PVC – 10 times

Samson Stretch x 5 (No Measure)

WOD

Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

6 Deadlifts, 225#

7 Burpee Pull-ups

10 Kettlebell Swings, 70#

200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here

CrossFit

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WARM UP

Warm Up 22 (No Measure)

6 min AMRAP

10 Lunge with Stride Twist -5 ea leg

10 Dislocators

10 Rotators

10 Overhead Squat

10 Supermen

-Then-

200m Run

MOBILITY

Walking Quad x 5 each leg (No Measure)

Heel Cord Stretch x 10 each leg (No Measure)

WOD

21-15-9 CURTIS BJ (Time)

21-15-9

Curtis P 95/65#

Box Jumps 24/20

Curtis P is

Power clean, to R Lunge, L Lunge (bar in front rack position) into Push Press = 1 rep

CrossFit

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WARM UP

Warm Up 19 (No Measure)

200m Run

5 min AMRAP

10 Arm Circles

10 Forward/Back Leg Swing

10 Side/Side Leg Swings

10 Jumping Jacks

10 Wall Facing Squats

MOBILITY

Squat Prog on Wall MOBILITY (No Measure)

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

STRENGTH

Front Squat (10 E2MOM x 5)

Front Squat (10 E2MOM x 5)

Front Squat (10 E2MOM x 5)

Front Squat (10 E2MOM x 5)

Front Squat (10 E2MOM x 5)

REST

4 min

WOD

FS WW (Time)

10-8-6-4-2 Front Squats

5-4-3-2-1 Wall Walks

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

RX- 95/65

RX+- 115/75

M1- 65/45, WW on box

M2- 45/35 WW on box

CrossFit

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WARM UP

Warm Up 14 (No Measure)

14

6 min AMRAP

10 Large Arm Circles – Foward

10 Large Arm Circles – Backward

10 Jumping Jacks

10 Leg Swings Forward/Back

10 Leg Swings Side/Side

10 Jumping Squats

MOBILITY

CAA Stretch (No Measure)

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

STRENGTH

Shoulder Press (7 EMOM x 2)

REST

4 min

3 Rounds Run PJ (Time)

3 Rounds

400m Run

10 Power Jerks

RX- 115/75

RX+- 155/105

M1- 75/55

M2- 55/45