Blog Search

Push It Real Good!

By: 0

GROUP CLASS WORKOUT

Warm Up:
8 minute AMRAP:
12/10 calorie machine
10 single arm KB press + 60’ walk
Finish with:
20 arm circles
10 groiners
20 scorpions
15 PVC pass throughs
15 PVC good mornings

Strength: Push Press (every 1:30)
6×4 (choose weight)

MetCon:
CrossFit:
3 Rounds
25 wall balls (20#/14#)
15 pull ups
5 shoulder to overhead (135#/95#)
Adv.: chest to bar and 165#/115#
*10 minute time cap

CrossFit Lean:
3 Rounds
10 deadlifts (155#/105#)
15 box jumps (24#/20#)
20/16 calorie bike
Cash Out: 50 V-Ups
Scaled: 115#/85#

 

SPEEDFIT (Midtown 12PM)

Warm Up:
20 calorie bike
2 Rounds:
10 push ups
5 burpees
10 Russian kettle bell swings
20 PVC pass throughs
20 PVC good mornings
Finish with:
1 muscle up/4 pull ups
4 handstand push ups/4 hand release push ups

MetCon:
“Nate”
20 minute AMRAP
2 muscle ups
4 handstand push ups
8 kettlebell swings (70#/53#)
Scaled: 4 chest to bar pull ups/pull ups, handstand push ups off a box

Cleaning Out My Closet

By: 0

GROUP CLASS WORKOUT

Warm Up:
25/20 calorie machine
90 second pigeon stretch
30 banded good mornings
2 Rounds:
16 lunges
12 heavy goblet squats
8 groiners
Finish with:
20 legs swings
20 scorpions

Strength: Back Squat (14 minutes)
Strength: 1 rep max
Technique: 5×5 (moderate weight)
CrossFit Lean: no strength

MetCon:
CrossFit:
20/16 calorie bike
10 cleans (135#/95#)
20/16 calorie bike
8 cleans (155#/105#)
20/16 calorie bike
6 cleans (185#/125#)
20/16 calorie bike
4 cleans (205#/135#)
20/16 calorie bike
2 cleans (225#/155#)
scaled: 95#/65#, 115#/75#, 135#/85#, 145#/95#, 155#/105#
*14 minute time cap

CrossFit Lean:
2K row
100 AbMat sit ups
100 air squats
1K row
50 AbMat sit ups
50 air squats
2K row
*40 minute time cap

 

SKILLS (Midtown 4:30PM)

Buy In… Cash (me) Ousside, How Bow Dah?

By: 0

GROUP CLASS WORKOUT

Warm Up:
20/15 calorie machine
60 second banded overhead distraction
2 Rounds:
15 Russian kettle bell swings
15 air squats
Clean PVC Progression
2 Rounds:
5 hang power cleans
5 front squats
5 push jerks

Strength: 12 minute EMOM
Strength: 1 clean and jerk
Technique: 2 powers cleans + 1 push jerk

MetCon:
CrossFit & CrossFit Lean:
For Time:
Buy In: 100 double unders
4 Rounds
10 toes to bar
12 calorie row
Cash Out: 30 burpees
scaled: 150 singles, 15 knee raises
*12 minute time cap

 

SPEEDFIT (Midtown 6AM)

Warm Up:
500 meter row
3 Rounds:
12 tempo squats (3 sec down fast up)
10 arm circles
10 push ups
10 ring rows

MetCon:
4 Rounds
10 power snatches (75#/55#)
20 wall balls
Cash out: 30/23 calorie bike

Lurong Workout #4: Clean Up Crew

By: 0

GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

MetCon:
CrossFit:
Lurong WOD #4: Clean Up Crew
12 minute AMRAP

1 clean (185#/125#)
2 chest to bar pull ups
2 cleans
4 chest to bar pull ups
3 cleans
6 chest to bar pull ups
4 cleans
8 chest to bar pull ups
*Continue increasing in 1:2 ratio each round

CrossFit Lean:
20-15-10
push ups
hang cleans (95#/65)
2 minute rest
10-20-30
push ups
hang cleans (95/65)

Death by… (2/9/17)

By: 0

GROUP CLASS WORKOUT

Warm Up:
30/24 calorie machine
20 legs swings
20 lunges
15 dumbbell thrusters
10 groiners
20 scorpions
15 PVC pass throughs
15 PVC good mornings
1 minute banded front rack

Strength: Front Squat (every 1:30)
CrossFit: 7×1 @90%
CrossFit Lean: no strength

MetCon:
CrossFit:
Death By:
cleans (115#/75#)
bar facing burpee
Adv.: 155/105
*Add 1 rep until failure
*Extra Gains: Once you fail complete 100 AbMat sit ups.

CrossFit Lean:
2 Rounds:
100/80 calorie bike
1 minute rest
80/65 calorie bike
1 minute rest
60/50 calorie bike
2 minute rest
*40 minute time cap

 

SKILLS (Midtown 4:30PM)
Glutes & Hamstrings

 

LADIES NIGHT (Midtown 6:30PM)

Warm Up:
2 minute machine
3 Rounds:
15 KB swings
10 air squats
5 burpees
20 PVC pass throughs
20 PVC good mornings
1 minute lat smash (each side)

Skill of the MonthChest to Bar & Toes to Bar
Kipping Sequence: 3 Rounds
2 beat swings
2 tuck ups
2 toes to bar (straight legs)
Accessory Work: 3 Rounds
1 minute weighted plank
8 hollow rocks to super mans
10 dragon flags

MetCon:
21-15-9
power snatch (55#)
pull ups
10-10-10
calorie bike

Hakuna Masquata (1/8/17)

By: 0

GROUP CLASS WORKOUT

Warm Up:
2 minute machine
1 minute banded hamstring distraction
2 Rounds:
20 Russian kettle bell swings
15 air squats
10 pushups
Finish with:
20 legs swings
20 scorpions
15 PVC pass throughs
15 PVC good mornings

Strength: (every 1:20)
CrossFit & CrossFit Lean: deadlift 5×4 @65-70%

MetCon:
CrossFit:
For Time:
150 double unders/singles
50 air squats
40 kettle bell swings (70#/53#)
30 toes to bar
150 double unders/singles
*12 minute time cap

CrossFit Lean:
15 minute AMRAP
10 deadlifts (115#/75#)
10 box jumps (24″/20″)
20 calorie machine

 

SPEEDFIT (Midtown 12PM)

Warm Up:
2 minute machine
2 Rounds:
10 push ups
10 air squats
10 PVC pass through
10 PVC good mornings
20 sit ups

Strength:
Bench Press 4×4, 4×2

Squats, Squats, Squats… I Love Squats! (1/7/17)

By: 0

GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
12/10 calorie machine
25 band pulls
10 PVC overhead squats
10 PVC pass throughs
Then:
20 scorpions
PVC Snatch Progression
2 Rounds:
4 hang power snatch
4 snatch press
4 snatch balance

Strength: 15 minutes
Strength: snatch practice
Technique: power snatch 10×3 (drop and reset)
CrossFit Lean: no strength

MetCon:
CrossFit:
9 minute AMRAP
15 deadlifts (205#/135#)
30 wall balls (20#/14#)
Advanced: 255#/175#
Scaled: 155#/105#

CrossFit Lean:
15 Rounds
10 calorie machine (alternate)
10 burpees
20 AbMat sit ups

 

SKILLS (Midtown 4:30PM)
Chest & Tris

2K Row Retest (1/6/17)

By: 0

Click here to see Coach Jacob’s programming walk through for the week where he goes over each workout and how to attack it for optimal efficiency!

You’re not going to want to miss class today as it’s a “retest” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here.

GROUP CLASS WORKOUT

Warm Up:
20/15 calorie machine
90 second pigeon stretch (each side)
30 walking lunges
15 goblet squats (heavy)
25 banded good mornings
20 scorpions
10 groiners
15 PVC pass throughs

Strength: Back Squat (every 1:30)
Strength:  7×1 @ 90%
Technique: 7×4 @ a moderate weight

MetCon:
CrossFit & CrossFit Lean:
For time:

2K Row

 

SPEEDFIT (Midtown 6AM)

Warm Up:
dynamic warm up

MetCon:
For Time:
2K ski
100/80 calorie bike

Row, Row, Row Your Boat

By: 0

GROUP CLASS WORKOUT

Warm Up:
2 minute machine
2 minute squat hold
20 leg swings each
2 Rounds:
10 goblet squats
10 lunges
10 pushups
Finish with:
15 PVC pass throughs
15 PVC good mornings

Strength:
CrossFit: front squat 5×2 @ 85% (every 1:30)
Lean: no strength

MetCon:
CrossFit:
4 x 4 minute AMRAP
10 Pushups
15 Wall Balls 20/14
50 Double Unders or 50 Single
60 second rest after each AMRAP
*Score: Total reps (continue from where you left off after each AMRAP)

CrossFit Lean:
3K row
3 minute rest
2K row
2 minute rest
1K row
*Score: Total time (include rest)

 

SKILLS (Midtown 4:30PM)
Abs (6 pack program)

 

LADIES NIGHT (Midtown 6:30PM)

Warm Up:
plate game
banded overhead distraction (1 minute each side)
20 PVC pass throughs
20 PVC good mornings

Skill of the MonthChest to Bar & Toes to Bar
Crossover Symmetry
kipping progressions (3 minutes)
Superset:
3×8 dumbbell bench press
3×8 dumbbell bent over row

MetCon:
15 minute AMRAP
21 KB swings (35#)
15 box jumps (20″)
9 overhead/front squats (75#)