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14 minute AMRAPs (10/4/17)

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GROUP CLASS WORKOUT

Warm Up:
1 minute hip capsule stretch
20 scorpions
2 Rounds:
15 goblet squats
10 push ups
10 calorie machine sprint

Strength: Back Squat
CrossFit: 5×5 @75% of 1 rep max
CrossFit Lean: 5×5 moderate weight

MetCon:
CrossFit:
14 minute AMRAP
40 double unders
15 toes to bar
15 shoulder to overhead (95#/65#)
scaled: 80 singles + 4 burpees, 15 toes to ring/15 hanging knee raises

CrossFit Lean:
14 minute AMRAP
20 calorie row
10 alternating dumbbell snatches (50#/35#)
adv.: 75#/50#

Finish Your Pull (10/3/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
15 PVC overhead squats
25 band pulls
15 sit ups
Finish with:
15 PVC pass throughs
15 PVC good mornings
1 minute banded overhead distraction

Strength: Squat Snatch (every 1:15)
Strength: 6×3 (drop and reset, moderate weight)
Lean: no strength

MetCon:
CrossFit:
4 Rounds
500 meter row
8 clean and jerks (135#/95#)
adv.: 165#/115#
*16 minute time cap

CrossFit Lean:
For Time:
150/120 calorie bike
150 kettlebell swings (44#/26#)
150/120 calorie bike
150 AbMat sit ups
adv.: 70#/44# and V-Ups
*40 minute time cap

Retest: “Kris” (10/2/17)

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You’re not going to want to miss class today as it is 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
25 banded good mornings
20 walking lunges
20 Russian kettlebell swings
15 push ups
1 minute hip capsule stretch
Extended Warm Up:
2 Rounds:
5 deadlifts (moderate weight)
5 box jumps
5 handstand push ups
30 double unders

MetCon:
CrossFit & CrossFit Lean:
Retest: “Kris”
Buy In: 100 double unders
10 box jumps (24″/20″)
10 hand stand push ups
10 deadlifts, increase weight each round
men: 205#/255#/305#, women: 145#/175#/205#
Cash Out: 100 double unders
scaled: hand release push ups, 300 singles

Strength Endurance or CF Lean Partner WOD (9/28/17)

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GROUP CLASS WORKOUT

Warm Up:
30/24 calorie machine
30 air squats
20 leg swings
20 scorpions
1 minute hip capsule stretch

MetCon:
CrossFit:
5 Rounds
5 deadlifts (315#/205#, do not exceed 85%of 1 rep max)
20 wall balls (20#/14#, 10’/9′)
30/25 bike or row
2 minute rest after each round
*40 minute time cap

CrossFit Lean:
Partner WOD
150/120 calorie ski
50 dumbbell thrusters (50#/35#)
100 pull ups
50 dumbbell power cleans (50#/35#)
150/120 calorie ski
*40 minute time cap

Retest Day: “Double Down” (9/27/17)

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You’re not going to want to miss class today as it is 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:
7 minute AMRAP:
200 meter row
15 double unders
5 wide stance inch worms
Finish with:
200 meter run
20 scorpions

MetCon:
CrossFit & CrossFit Lean:
Retest Day: “Double Down”
2K row
200 double unders
2 mile run
*45 minute time cap

Grow Booty, Grow! (9/26/17)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds:
5 inch worms
10 step ups
15 Russian kettle bell swings

Strength: Back Squat (every 2:00)
Strength:  4×6 rising, start @ 65%

MetCon:
CrossFit:
15 minute AMRAP
10 box jumps (24″/20″)
10 calorie bike
10 shoulder to overhead (95#/65#)
adv.: 155#/105#
Extended Warm Up:
2 Rounds
5 box jumps
5 calorie bike
5 shoulder to overhead

CrossFit Lean:
2 Rounds
100 air squats
100 sit ups
100 dumbbell push press (20#/10#)
Cash Out: 100 burpees
adv.: 35#/20#
*40 minute time cap
Extended Warm Up:
15 air squats
15 sit ups
15 dumbbell push press

Max Clean (9/25/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
20 banded good mornings
10 walking lunges
10 bent over kettle bell rows (each)
10 goblet squats

Strength: Squat Clean (15 minutes)
Strength: find 1 rep max
Technique: 7×4 (moderate weight)

MetCon:
CrossFit:
3 Rounds
10 snatches (95#/65#)
15 bar facing burpees
*Round 2 (115#/75#)
*Round 3 (135#/95#)
scaled: power cleans
*14 minute time cap

CrossFit Lean:
For Time:
75 kettle bell swings (44#/26#)
50/40 calorie bike
25 toes to bar/50 knee raises
50/40 calorie bike
*18 minute time cap

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