Blog Search

TEAM WOD (8/4/17)

By: 0

GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
6 inch worms (wide stance)
5 scap pull ups
4 deadlifts

MetCon:
CrossFit:
Teams of 3
150 shoulder to overhead (75#/55#)
200/160 calorie bike
150 alternating dumbbell snatches (50#/35#)
200/160 calorie row
150 back squats (95#/65#)
*40 minute time tap

CrossFit Lean:
15 minute AMRAP
15 box jumps (24#/20#)
20 med ball slams (30#/20#)
30 single arm Russian kettlebell swings (35#/26#)

Everybody is Doing it! (8/3/17)

By: 0

GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
15/12 calorie machine
8 burpees, 20 DU, 5 TTB

MetCon:
CrossFit & CrossFit Lean:
40 minute AMRAP
1 mile run or 2K row
15 clean and jerks (115#/75#)
100 double unders or 200 singles
30 toes to bar
scaled: 15 deadlifts, 60 knee raises
*1 mile/2K row = 10 Reps (155 reps per round)

Cool Down:
3 Minute Bike or 400m Walk
3 Minute Seated Straddle

10 or 20, You Choose (8/2/17)

By: 0

GROUP CLASS WORKOUT

Warm Up:
1 minute banded overhead distraction
3 Rounds:
20 band pulls
10 PVC overhead squats
10 PVC pass throughs
10 calorie machine
trainer barbell progression

Strength: Snatch (every 1:30)
Strength: 6×3 squat snatch
Technique: 6×3 power snatch

MetCon:
CrossFit:
10 Minute AMRAP
20 overhead squats (95#/65#)
20/15 calorie bike

CrossFit Lean:
20 Minute AMRAP
20 kettle bell swings (53#/35#)
500 meter row or 500 meter ski
20 V-Ups
*100 meters = 1 rep (45 reps per round)

Cool Down:
2 minute bike
3 minute seated straddle

“Cindy” meets “DT” on a Run (8/1/17)

By: 0

GROUP CLASS WORKOUT

Warm Up:
40/30 calorie machine
400 meter run
10 strict pullups/20 ringrows
15 pushups
Extended Warm Up (CrossFit):
5 pull ups
10 push ups
15 airsquats
5 deadlifts
4 hang power cleans
3 shoulder to overhead

MetCon:
CrossFit:
For Time:
10 Rounds of “Cindy” (5 pull ups, 10 push ups, 15 air squats)
“DT” (12 deadlifts, 9 hang power cleans, 6 push jerks @115#/75#)
800 meter run
adv.: 2 muscle ups to replace the 5 pull ups

CrossFit Lean:
Buy In: 800 meter run
3 Rounds
15 deadlifts (155#/105#)
10 lateral burpees
Once: 800 meter run
3 Rounds
50 air squats
25 push ups
Cash Out: 800 meter run

27-21-15-9 (7/31/17)

By: 0

GROUP CLASS WORKOUT

Warm Up:
90 second banded hip distraction
3 Rounds:
20 banded good mornings
10 goblet squats
10 Russian kettle bell swings
Finish with:
20 scorpions

Strength: Back Squat (every 1:30)
Strength: 5×4 (choose weight)

MetCon:
CrossFit:
27-21-15-9
kettle bell swings (70#/53#)
burpees

CrossFit Lean:
27-21-15-9
calorie row
dumbbell thruster (35#/20#)

Strength Endurance: Clean, Pull Up, Run (7/28/17)

By: 0

GROUP CLASS WORKOUT

Warm Up:
CrossFit:
3 Rounds:
10 calorie machine
5 deadlifts
5 hang power cleans
5 front squats
CrossFit Lean:
3 Rounds:
10 calorie machine
30 second plank
10 kettlebell thrusters

MetCon:
CrossFit:
6 Rounds (every 5 minutes)
3 squat cleans @75-80% of 1 rep max
15 pull ups
200 meter run

CrossFit Lean:
20 minute AMRAP
100 meter single arm waiter carry
1 kettlebell thruster (35#/26#), each arm
*add 1 kettlebell thruster each round

Press it Out (7/27/17)

By: 0

GROUP CLASS WORKOUT

Warm Up:
6 minute AMRAP
10 dumbbell strict press
15 air squats
5 burpees
Finish with:
15 PVC pass throughs
15 PVC good mornings

Strength: Strict Press (every 1:30)
CrossFit: 5×5 (choose weight)
CrossFit Lean: no strength

MetCon:
CrossFit:
5 Rounds
21 wall balls (20#/14#, 10’/9′)
15 box jump overs (24″/20″)
9 burpees to rig
*18 minute time cap

CrossFit Lean:
30-30-30
burpees
50-50-50
cal ski or cal bike
70-70-70
AbMat sit ups
*35 minute time cap

Test Day: “Double Down” (7/26/17)

By: 0

You’re not going to want to miss class today as it is a “test” 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:
2 Rounds:
12/9 calorie machine
30 double unders
10 leg swings
Finish with:
20 scorpions
1 minute calf stretch

MetCon:
CrossFit & CrossFit Lean:
Test: “Double Down”
2000 meter row
200 double unders
2 mile run
*45 minute time cap

Cool Down:
1 minute calf stretch
3 minute bike
2 minute seated straddle

Power Snatch (7/25/17)

By: 0

GROUP CLASS WORKOUT

Warm Up:
400 meter run
30 band pulls
20 Russian kettle bell swings
15 PVC overhead squats
15 PVC pass throughs
1 minute banded overhead distraction

Strength: Power Snatch (every 1:15)
Strength: 9×3

MetCon:
CrossFit:
21-15-9
toes to bar
power snatch (95#/65#)
*11 minute time cap

CrossFit Lean:
100-80-60-40-20
calorie assault bike
*2 minute rest after each round


Cool Down:
3 minute bike

Push, Swing, Run (7/24/17)

By: 0

GROUP CLASS WORKOUT

Warm Up:
20/15 calorie machine
25 banded good mornings
15 goblet squats
10 jump switch lunges
2 minutes PVC front rack stretch

Strength: Front Squat (every 1:30)
Strength: 5×5 choose weight

MetCon:
CrossFit & CrossFit Lean:
14 minute AMRAP
20 push ups
30 kettle bell swings (53#/35#)
400 meter run
adv.: 70#/44#
*400 meter = 5 reps, 55 reps per round

Cool Down:
3 minute bike or 400 meter walk
20 scorpions
3 minute seated straddle