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Weightlifting & Mini “Murph” (9/21/17)

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GROUP CLASS WORKOUT

Warm Up:
30/24 calorie machine
2 Rounds:
10 single arm kettlebell high pulls
10 single arm KB presses
5 tempo strict pulls/10 ring rows
10 air squats

Weightlifting (CrossFit): Push Press & Split Jerk
Power Clean (every 1:15)
5×2 (heavy)
Split Jerk (every 1:15)
8×3 (from rack)
Split Jerk Press (every 1:15)
5×3

MetCon (CrossFit Lean):
Mini “Murph”
For Time:
1 mile run
50 push ups
100 air squats
50 pull ups
1 mile run
*35 Minute Time Cap

A Couple of Girls (9/20/17)

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GROUP CLASS WORKOUT

Warm Up:
3 minute machine
60 second hip capsule
20 PVC pass throughs
15 PVC good mornings
20 scorpions
CrossFit:
3 Rounds:
8 thrusters
4 pullups/8 ringrows
8 hang power snatch
CrossFit Lean:
3 Rounds:
15 sit ups
30 single unders/30 double unders

MetCon:
CrossFit:
“Franabel”
21-15-9
thrusters (95#/65#)
pull ups
10-10-10
power snatches
adv.: 135#/85#
*16 minute time cap

CrossFit Lean:
“Annie”
50-40-30-20-10
double unders
sit ups
scaled30-25-20-15-10 double unders or 2x singles + 5 burpees (each round)

Pull Yourself Under the Bar (9/19/17)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
20 Russian kettle bell swings
20 air squats
CrossFit:
2 Rounds:
5 deadlifts
5 hang power cleans
5 front squats
Lean:
2 Rounds:
10 calorie row
10 kettle bell swings
5 burpees
5 goblet squats

Strength: Squat Clean (every 30 seconds)
Strength: 16×1 @65-70% of 1 rep max

MetCon:
CrossFit:
3 Rounds
400 meter run
15 clean and jerks (115#/75#)
*15 minute time cap

CrossFit Lean:
5 Rounds
Every 6 Minutes
20/15 calorie row
20 kettle bell swings (53#/35#)
15 burpees
15 goblet squats

Getting After Those Legs (9/18/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
12/9 calorie machine
20 banded good mornings
10 walking lunges
10 tempo push ups

Strength: Back Squat (every 1:30)
Strength: 5×3 @75-80% of 1 rep max

MetCon:
CrossFit:
For Time:
50 calorie row
30 overhead squats (95#/65#)
50 calorie row
30 overhead squats
scaled: front squats
*16 minute time cap

CrossFit Lean:
15 minute AMRAP
30 calorie bike
20 dumbbell push press (50#/35#)
10 deadlifts (165#/115#)

 

Butt, Legs and Abs (9/15/17)

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GROUP CLASS WORKOUT

Warm Up:
50 banded face pulls
10 tempo push ups
30/24 calorie machine
10 toes to bar/knee raises

Accessory Work: 13 minutes
5×10 strict pull ups
adv.: weighted
scaled: 5×15 ring rows
Finish with:
50 deficit pushups

MetCon:
CrossFit:
10 minute AMRAP
15 air squats
10 box jumps (24″/20″)
5 toes to bar

CrossFit Lean:
20 minute AMRAP
15 calorie machine (alternate)
30 AbMat sit ups
60 double unders
scaled:  60 singles + 6 burpees or 20 double unders

Deadlift and Bike (9/14/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
20 banded good mornings
12/9 calorie machine
60 second hip distraction
CrossFit:
2 Rounds
4 deadlifts (moderate weight)
10 calorie bike (90% effort)

MetCon:
CrossFit:
5 Rounds
5 deadlifts (275#/175#)
20/15 calorie bike
adv.: 365#/245#
*12 minute time cap

CrossFit Lean:
For Time:
1K row
80 hang kettlebell snatches (35#/26#) (40 each arm)
1K row
80 kettlebell push press (35#/26#) (40 each arm)
1K row
80 kettlebell cleans (35#/26#) (40 each arm)
1K row
80 goblet squats (35#/26#)
*40 minute time cap

Skill Work:
CrossFit:
10 minute EMOM
20 double unders
adv.: 40-50 double under

“Karen” Goes on a Run (9/13/17)

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GROUP CLASS WORKOUT

Warm Up:
90 second hip capsule stretch
2 Rounds
200 meter run
10 wall balls
20/15 calorie machine

MetCon:
CrossFit & CrossFit Lean:
For Time:
1 mile run
“Karen”
150 wall balls (20#/14#, 10’/9′)
*25 minute time cap

Cool Down:
2 Rounds
10 air squats
10 calorie machine
1 minute suprapatella smash
2 minute seated straddle stretch
2 minute squat hold
foam roll calves

Heavy Power Clean & Push Jerk (9/12/17)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
15 goblet squats
15 kettlebell swings
CrossFit:
2 Rounds:
5 power cleans
5 push press
5 push jerks
CrossFit Lean:
2 Rounds:
10 calorie bike
10 V-ups
5 dumbbell clean & jerks

Strength: Power Clean & Push Jerk (every 1:20)
Strength: 6×2 (heavy, rising, drop and reset)

MetCon:
CrossFit:
18 minute EMOM
1. 6 thrusters (95#/65#)
2. 9 pull ups

CrossFit Lean:
30 Minute AMRAP
30 calorie bike
20 V-Ups
10 dumbbell clean and jerks (50#/35#)

Cool Down:
2 minute coach stretch

9/11 Memorial WOD (9/11/17)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
10 single arm high pulls
10 single arm kettlebell presses
2 Rounds:
5 barbell thrusters
5 power cleans
5 push jerks
5 box jumps

MetCon:
CrossFit & CrossFit Lean:
9/11 Memorial WOD
2001 meter row or 91 calorie bike
11 box jumps (30″/24″)
11 thrusters (125#/85#)
11 burpee chest to bar pull up
11 power cleans (170#/120#)
11 handstand push ups (scaled: box handstand push ups)
11 kettlebell swings (70#/53#)
11 toes to bar
11 deadlifts (170#/120#)
11 push jerks (110#/75#)
2001 meter row or 91 calorie bike

The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125# thrusters represent the deaths that occurred at the Pentagon; the 175# power clean stands for American Airlines Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170# deadlift; and the 110# push jerk signifies the number floors in each of the Twin Towers.