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Max Deadlift (6/26/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
30 banded good mornings
10 scap pull ups

Strength: Deadlift (14 minutes)
Strength: find 1 rep max
Technique: 5×4 moderate weight

MetCon:
CrossFit & CrossFit Lean:

13 minute AMRAP
9 power snatches (95#/65#)
9 overhead squats
9 lateral burpees
scaled: power clean and front squats

Extended Warm Up:
2 Rounds:
4 power snatch
4 overhead squats
4 lateral burpees

Cool Down:
2 minute couch stretch
2 minute squat hold

Strength Endurance: Deadlift, Burpee, Row (6/23/17)

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GROUP CLASS WORKOUT

Warm Up:
2 minute machine
2 Rounds:
15 banded good mornings
8 scap pull ups
8 push ups
Extended Warm Up: w
ork up to deadlift weight
10 @light weight
5 @50%
4 @65%
2 @70%
2 @75%

MetCon:
CrossFit & CrossFit Lean:
6 Rounds
4 deadlifts @75-80%
10 bar facing burpees
20/15 calorie row
*Rest two minutes after each round

Cool Down:
5 minute machine
20 scorpions
3 minute low back/glute smash

Choose Your Adventure (6/22/17)

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GROUP CLASS WORKOUT

Warm Up:
400 meter jog
3 Rounds:
5 burpees
10 air squats
Finish with:
2 minute banded hip distraction

MetCon:
CrossFit:
3 Rounds
75 double unders
40 wall balls (20#/14#)
scaled: 100 singles
Extended Warm Up:
3 Rounds:
10 wall balls
20 double unders

CrossFit Lean:
Choose one:
300/250 calorie bike
or
5K row
or
5K ski

Cool Down:
2 minute couch stretch

 

Thruster (6/21/17)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
15 arm circles
10 pushups
Finish with:
2 minute PVC front rack stretch
1 minute pigeon stretch

Strength: Thruster (every 1:30)
Strength:  5×3 (heavy)
Technique: 5×6 moderate weight

MetCon:
CrossFit & CrossFit Lean:
18 minute AMRAP
15 snatches (95#/65#)
400 meter run
15 snatches (115#/75#)
400 meter run
15 snatches (135#/95#)
400 meter run
max snatches (155#/105#)
scaled: cleans

Cool Down:
2 minute banded overhead distraction
1 minute calf stretch

 

Every Minute on the Minute (6/20/17)

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GROUP CLASS WORKOUT

Warm Up:
3 minute machine
2 Rounds:
10 air squats
8 pushups
8 kettlebell swings
8 calorie machine
Finish with:
15 PVC pass throughs
15 PVC good mornings
20 leg swings

MetCon:
CrossFit & CrossFit Lean:
10 minute EMOM
1. 10-15 air squats
2. 8-12 push ups
10 minute EMOM
1. 10-15 kettlebell swings (53#/35#)
2. 8-12 calorie bike
10 minute EMOM
1. 8 front rack lunges (95#/65#)
2. 8 shoulder to overhead (95#/65#)
scaled: dumbbells (35#/20#)
adv.: handstand push ups

Kettlebell Snatches & Pull Ups (6/19/17)

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GROUP CLASS WORKOUT

Warm Up:
400 meter jog
1 minute pigeon
2 Rounds:
20 banded good mornings
10 scap pull ups
15 PVC pass throughs
20 scorpions
Extended Warm Up (CrossFit)
3 Rounds:
3 kettlebell snatches (each arm)
4 pull ups

MetCon:
CrossFit:
11 minute AMRAP
10 hang kettlebell snatches (53#/35#, each arm)
10 pull ups
scaled: dumbbell snatch

CrossFit Lean:
20 minute AMRAP
15 calorie machine
15 goblet squats (53#/35#)
15 V-ups

Isolate (6/16/17)

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GROUP CLASS WORKOUT

Warm Up:
3 minute machine
3 Rounds:
5 inchworms
20 band pulls
10 PVC pass throughs

Accessory Work:
400 meter kettlebell overhead walk (200 meters each arm)
400 meter kettlebell farmer carry (200 meters each arm)
2 minute front leaning rest

MetCon:
CrossFit & CrossFit Lean:
4 Rounds
12 alternating dumbbell snatch (50#/35#)
10 single arm thrusters (each arm)
8 burpee box jumps (30#/24#)
*18 minute time cap

12 minute AMRAP (6/14/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
10 calorie machine
10 single arm kettlebell swings (each arm)
10 kip swings
10 tempo push ups
Finish with:
100 singles or 50 double unders

Skill Work: Double Unders & Muscle Ups (14 minutes)
5×15 double unders
adv.: 5×50
Muscle Up Progression
5×6 strict ring dips
8×2 reps from floor

MetCon:
CrossFit & CrossFit Lean:
12 minute AMRAP
10 kettlebell swings (70#/53#)
15 calorie bike or 20 calorie row
30 double unders

Extended Warm Up:
2 Rounds:
5 kettlebell swings
7 calorie machine
12 double unders

Sumo Deadlift (6/13/17)

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GROUP CLASS WORKOUT

Warm Up:
50 jumping jacks
10 burpees
20 PVC pass throughs
20 wide stance good mornings
2 Rounds:
10 kettlebell high pulls
10 kettlebell press (each arm)

Strength: Sumo Deadlift (every 1:30)
5×3 (lower and reset) rising

MetCon:
CrossFit:
3 Rounds
10 push press (95#/65#)
15 lateral burpees
adv.: 155#/105# + 2 rope climbs

CrossFit Lean:
50-40-30-20-10
calorie bike
20-20-20-20-20
burpees
*35 minute time cap
Extra Gains: 3 minutes of planking