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CrossFit Now – CrossFit


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

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

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

STRENGTH

Squat Snatch (10 E2MOM 5-4-3-2-1)

Squat Snatch (10 E2MOM 5-4-3-2-1)

Squat Snatch (10 E2MOM 5-4-3-2-1)

Squat Snatch (10 E2MOM 5-4-3-2-1)

Squat Snatch (10 E2MOM 5-4-3-2-1)

REST

4 min

WOD

5 RFT SS BFB (Time)

5 Rounds

5 Squat Snatches

10 Bar Facing Burpees

Rest 1 Minute

* Total time including rest

RX 115/75

RX+ 135/95

M1 75/55

M2 65/45 Power

CrossFit

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CrossFit Now – CrossFit


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

Worlds Greatest Stretch x 5 each side (No Measure)

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

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

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

STRENGTH

Shoulder Press (5 EMOM 3-3-3-3-3)

REST

4 min

3-6-9-12 K2E CJ (Time)

3-6-9-12

Knee to Elbows

Clean and Jerk

RX 115/75

RX+ 135/95

M1 75/55, Hang Knee Raises

M2 65/45, Sit ups

CrossFit

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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

Heel Cord Stretch x 10 each leg (No Measure)

Squat Prog on Wall (No Measure)

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

WOD

20 AMRAP SDLHP OHS Lunge Run (AMRAP – Rounds and Reps)

20 min AMRAP

10 Sumo Deadlift High Pull

10 Overhead Squats

20 Lunges

100m Run

RX- 75/55

RX+ 95/65

M1- 55/40

M2-40/30

CrossFit

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Death by Burpees (AMRAP – Rounds and Reps)

First min 1 burpee

Second min 2 burpees

Third min 3 burpees

etc..

Continue until you can longer complete the number of burpees in the given 60 seconds

ie. If in the 11th minute you need to do 11 burpees and you only finish 10 before that minute is up your score is 10+10 (10 full rounds plus 10 reps)

CrossFit

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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

Worlds Greatest Stretch x 5 each side (No Measure)

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

Samson Stretch x 5 (No Measure)

WOD

12 Days of XFIT NOW (Time)

12 Days of CrossFit Now

Just like the song….

For Time:

1 Squat Snatch

2 Overhead Squats, 1 Sqt Snatch

3 Squat Cleans, 2 OHS, 1 Sqt Snatch

4 Shoulder-to-Overheads, 3 Sqt Cleans, 2 OHS, 1 Sqt Snatch

5 Sumo Deadlift High-pulls, 4 S2OH, 3 Sqt Cleans, 2 OHS, 1 Sqt Snatch

6 Toes-to-bars, 5 SDLHP, 4 S2OH, 3 Sqt Cleans, 2 OHS, 1 Sqt Snatch

7 Burpees, 6 T2B, 5 SDLHP, 4 S2OH, 3 Sqt Cleans, 2 OHS, 1 Sqt Snatch

8 Pull-ups, 7 Burpees, 6 T2B, 5 SDLHP, 4 S2OH, 3 Sqt Cleans, 2 OHS, 1 Sqt Snatch

9 Push-ups, 8 Pull-ups, 7 Burpees, 6 T2B, 5 SDLHP, 4 S2OH, 3 Sqt Cleans, 2 OHS, 1 Sqt Snatch

10 Bottom To Bottom Bar Jumping Squats, 9 Push-ups, 8 Pull-ups, 7 Burpees, 6 T2B, 5 SDLHP, 4 S2OH, 3 Sqt Cleans, 2 OHS, 1 Sqt Snatch

11 Deadlifts, 10 B2BB Jumping Squats, 9 Push-ups, 8 Pull-ups, 7 Burpees, 6 T2B, 5 SDLHP, 4 S2OH, 3 Sqt Cleans, 2 OHS, 1 Sqt Snatch

12 Thrusters, 11 Deadlifts, 10 B2BB Jumping Squats, 9 Push-ups, 8 Pull-ups, 7 Burpees, 6 T2B, 5 SDLHP, 4 S2OH, 3 Sqt Cleans, 2 OHS, 1 Sqt Snatch

Time Cap of 35 min

Rx- 75/55

RX+- Same

M1- 55/45, lying t2b, Jumping PU, Push Up on knees

M2- 45/35, Sit Ups, Ring Rows, Push Up on knees

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WARM UP

Warm Up 34 (No Measure)

5 min of

Pizza Game

Everyone gets an ab-mat to be your “pizza”. You must hold the

above you or in front of you using the palm of your hand, no

gripping/holding.

You then run around the gym trying to knock off other peoples

pizza’s. If your pizza gets knocked down you do 3 burpees

MOBILITY

Thread the Needle – Hold :30 each side (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

7 Rounds 2 min Run Max KBS (7 Rounds for reps)

7 Rounds Each for Reps

2 Minutes to complete

Run 200m

Max Unbroken Kettlebell Swings*

RX 35/45

RX+ 70/53

M1 35/26

M2 100m Run, 26/18

*You can only accumulate reps if the

KB keep moving and isn’t put down at any time.

CrossFit

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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

Heel Cord Stretch x 10 each leg (No Measure)

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

SKILL

SKILL – Pistols (3 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.

3 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.

3 x 5 per leg

Banded Pistols

Place a band on the rig between two uprights. Height should be just below your butt. Using the band, lower yourself into a pistol and use the resistance of the band to assist in standing. Holding on to the uprights can help with balance as well.

3 x 5 per leg

Pistols

3 x 5 per leg

Pistols with 2 second Pause at the bottom.

3 x 5 per leg

WOD

3 RFT BJ HSPU FS (Time)

3 Rounds

30 Box Jumps

20 Handstand Push-ups

10 Front Squats

RX 24/20, 115/75

RX+ 24/20, 135/95

M1 20/16, 95/65

M2 Step Overs, 65/45

CrossFit

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WARM UP

Warm Up 4 (No Measure)

4 min AMRAP

10 Good Mornings

10 Overhead Squats

10 Dislocators

10 Rotators

20 Jumping Jacks

MOBILITY

Lunge with Stride Twist x 3 each side (No Measure)

Lying Rotator Stretch 5 per arm (No Measure)

STRENGTH

Clean Complex 1 PC+2HPC (10 E2MOM 2-2-2-2-2)

Clean Complex

1 Power Clean

2 Hang Power Cleans

REST

4 min

WOD

5 RFT DL BFB (Time)

5 Rounds

10 Deadlifts

10 Bar Facing Burpees

RX 135/95

RX+ 155/105

M1 95/65

M2 75/55