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Test Day: “Double Down” (7/26/17)

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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)

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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)

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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

Run, Burpee, Clean (7/21/17)

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GROUP CLASS WORKOUT

Warm Up:
3 minutes on a machine
50 band pulls
2 Rounds:
10 ring rows/5 pull ups
10 empty barbell press

Accessory Work: 13 minutes
5 Rounds:
10 strict press (choose weight)
6-8 strict pullups adv.: behind the neck

MetCon:
CrossFit & CrossFit Lean:
4 Rounds
400 meter run
10 lateral burpees
10 hang squat cleans (115#/75#)
adv.: 155#/105#

Extended Warm Up:
200 meter run
5 lateral burpees
5 hang squat cleans

Cool Down:
4 minutes on a machine
foam roll lats and legs

E3MOM (7/20/17)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds:
15 banded good mornings
10 wall balls
5 inch worms
Finish with:
20 scorpions
15 PVC pass throughs

MetCon:
CrossFit:
Every 3 minutes for 5 Rounds
10 deadlifts (225#/155#)
20 wall balls (20#/14#, 10’/9′)
adv.: add 30 double unders

CrossFit Lean:
For Time:
100-80-60-40-20
calorie row
30-30-30-30-30
V-Ups
15-15-15-15-15
kettle bell high pulls (53#/35#)

Cool Down:
4 minute machine
3 minute squat hold

Overhead Squats (7/19/17)

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GROUP CLASS WORKOUT

Warm Up:
1 minute banded overhead distraction
4 Rounds:
5 scap pull ups (2 second pause at the top)
10 PVC overhead squat
10 calorie sprint
Extended Warm Up:
8 overhead squats
8 chest to bar

MetCon:
CrossFit:
2 Rounds
10 overhead squats (95#/65#)
10 chest to bar pull ups
2 Rounds
12 overhead squats
12 chest to bar pull ups
2 Rounds
14 overhead squats
14 chest to bar pull ups
2 Rounds
16 overhead squats
16 chest to bar pull ups
scaled: front squats, pull ups/ring rows
*15 minute time cap

CrossFit Lean:
6 Rounds
10 calorie bike
10 dumbbell power cleans (40#/25#)
10 dumbbell front squats
*18 minute time cap

Max Clean & Jerk (7/18/17)

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GROUP CLASS WORKOUT

Warm Up:
CrossFit
3 Rounds:
20 banded face pulls
8 light deadlifts
4 front squats
Finish with:
1 minute prayer stretch

CrossFit Lean:
2 Rounds:
200 meter run
10 air squats
10 push ups
Finish with:
1 minute calf stretch

Strength: Clean and Jerk (14 minutes)
Strength: find 1 rep max
Technique: 8×2 @moderate weight
CrossFit Lean: no strength

MetCon:
CrossFit:
For Time:
100 double unders
20 deadlifts (185#/125#)
75 double unders
15 clean and jerks (135#/95#)
50 double unders
10 snatches (135#/95#)

CrossFit Lean:
For Time:
800 meter run
80 kettlebell swings (35#/26#)
800 meter run
80 push ups
800 meter run
80 air squats
800 meter run
*40 minute time cap

Row, Bike, S2OH (7/17/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
25 banded good mornings
10 air squats with band
10 PVC pass throughs

Strength: Back Squats (every 90 seconds)
Strength: 5×3 @80%, 1×10 @70%

MetCon:
CrossFit & CrossFit Lean:
16 minute AMRAP
25/20 calorie bike/row (alternating)
10 shoulder to overhead (95#/65#)
*Add 5 reps to shoulder to overhead after each round
adv.: (135#/95#)
Example:
25/20 calorie bike, 10 shoulder to overhead
25/20 calorie row, 15 shoulder to overhead
25/20 calorie bike, 20 shoulder to overhead
Extended Warm Up:
2 Rounds:
10 calorie machine
4 shoulder to overhead

Cool Down:
2 minute seated straddle stretch
1 minute banded overhead distraction

A Couple of AMRAPs (7/14/17)

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GROUP CLASS WORKOUT

Warm Up:
3 minute machine
3 Rounds:
20 band pulls
5 inchworms
Finish with:
90 second PVC front rack stretch

Accessory Work: 14 minutes
5 Rounds:
8-12 strict pullup
10 bottom up kettlebell presses (each arm)
20 GHD back raises

MetCon:
CrossFit:
8 minute AMRAP
7 thrusters (95#/65#)
14 toes to bar

At the 8 minute mark
5 minutes to find:
1 rep max thruster

CrossFit Lean:
16 minute AMRAP
20 kettle bell swings (53#/35#)
20 lunges
20 V-Ups
adv.: KB front rack lunge (1 kettle bell)

Choose Your Own Adventure: Running & Dumbbell Snatches (7/13/17)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
200 meter run
10 pushups
30 second squat hold
10 burpees

MetCon:
CrossFit & CrossFit Lean:
1 mile run
40 alternating dumbbell snatches (40#/25#) or 20 alternating dumbbell snatches (75#/50#)
800 meter run
30 alternating dumbbell snatches (40#/25#) or 16 alternating dumbbell snatches (75#/50#)
1 mile run
20 alternating dumbbell snatches (40#/25#) or 10 alternating dumbbell snatches (75#/50#)

Cool Down:
Trainer Choice