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Restest: “DE Total” (9/5/17)

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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:
3 Rounds:
20 band pulls
5 inch worms
3 burpee box jumps
3 Rounds:
5 scap pull ups
3 strict pull ups/6 ring rows
Clean Warm Up:
3×3 @ light weight
2×2 @ moderate weight
1×1 @ 1st attempt weight

MetCon:
CrossFit & CrossFit Lean:
“DE Total”
3 minute Max Reps
pull ups
1 minute rest
5 minute Max Reps
burpee box jumps (24″/20″)
1 minute rest
7 minutes to Find Max
clean
scaled: ring rows

adv.: muscle ups (1 muscle up = 5 reps)
*score = pull up reps + burpee box jump reps + clean weight

Bike Buy In (9/1/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
200 meter jog
14 walking lunges
5 pull ups/10 ring rows
10 PVC overhead squats
Finish with:
15 PVC pass throughs
15 PVC good mornings
20 scorpions

MetCon:
CrossFit:
Buy In: 40/30 calorie bike
3 Rounds
15 overhead squats (95#/65#)
15 pull ups
Cash Out: 40/30 calorie bike
adv.: 135#/95# and chest to bar pull ups

CrossFit Lean:
10 Rounds
10 push press (75#/55#)
15 double unders

Going Up (8/31/17)

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GROUP CLASS WORKOUT

Warm Up:
90 second PVC front rack stretch
3 Rounds:
5 inchworms
10 air squats

Strength: Front Squat (every 1:30)
Warm Up:
3 Rounds:
(15/15) bottom of a front rack
Strength: 6×3 (choose weight)

MetCon:
CrossFit:
13 Minute AMRAP
15 toes to bar
10 snatches (75/95/135/155)/(55/65/95/105)
200 meter run
scaled: power cleans

CrossFit Lean:
For Time:
4K row
5 Rounds
10 single arm overhead lunges (40#/25#)
15 AbMat sit ups

Test: “Mind Games” (8/30/17)

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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 minute machine
90 second pigeon stretch
3 Rounds:
10 calorie machine
8 wallballs
4 burpee to plate
*45 second rest after each round

MetCon:
CrossFit & CrossFit Lean:
“Mind Games”
Every 3 Minutes Complete:
2 Rounds
8 wallballs (20#/14#)
8 burpee to plate (45# plate)
*add 2 reps each round
*must wait until the full 3 minutes is complete before starting next round
*continue until failure or you quit
Example: 1st 3 minutes: 8 WB, 8 burpees
2nd 3 minutes: 10 WB, 10 burpees
3rd 3 minutes 12 WB, 12 burpees

Intensity is the Name of the Game (8/29/17)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds:
15 banded good mornings
5 strict pullups/10 ringrows

Strength: Sumo Deadlift (every 1:30)
warm up: 2×8 light weight, 2×4 moderate weight , 1×2 starting weight
strength: 6×4 choose weight

MetCon:
CrossFit:
4 Rounds Every 5 Minutes
8 power cleans (115#/75#)
15 box jumps (24″/20″)
20/15 calorie row
adv.: 165#/115#

CrossFit Lean:
35 Minute AMRAP
10 calorie bike
15 kettlebell swings (35#/26#)
20 air squats
*add 5 calories to bike each round
adv.: 70#/53#

Run, Lift, Jump (8/28/17)

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GROUP CLASS WORKOUT

Warm Up:
90 second pigeon stretch
2 Rounds:
15 PVC back squats
15 Russian kettlebell swings
10 calorie machine

Strength: Back Squat (every 1:30)
Strength: 5×3 @75-80%, 1×10 @65%

MetCon:
CrossFit & CrossFit Lean:
5 Rounds
400 meter run
10 deadlift (95#/65#)
10 lateral burpees
adv.: 185#/125#
*25 minute time cap

Cool Down:
200 meter walk
3 minute seated straddle

15 or 25 (8/25/17)

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GROUP CLASS WORKOUT

Warm Up:
1 minute pigeon stretch
1 minute banded ankle distraction
3 Rounds
(30/30) wall ball squat hold
2 Rounds
15 calorie machine
10 wall balls (CrossFit) or 10 lunges (CrossFit Lean)

MetCon:
CrossFit:
15 minute AMRAP
80 wall balls (20#/14#)
60 calorie row
40 box jump overs (24″/20″)
20 power cleans (135#/95#)

CrossFit Lean:
25 minute AMRAP
30 AbMat sit ups
20 dumbbell or kettle bell overhead lunges
10 calorie bike

CrossFit Lean or Weightlifting (8/24/17)

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GROUP CLASS WORKOUT

Warm Up:
200 meter jog
20/15 calorie machine
30 banded good mornings
200 meter jog
20 scorpions
15 PVC pass throughs
15 PVC good mornings

Weightlifting (CrossFit): Squat Clean & Jerk

  1. Technique/Warm Up
  2. Strength (every 1:30)
    8x 2 squat cleans + 1 jerk
  3. Snatch Pulls (every 1:30)
    6×2 @110% of one rep max

MetCon (CrossFit Lean):
3 Rounds
800 meter run
50 cal machine (alternate)
100 double unders
20 alternating dumbbell snatches (50#/35#)
scaled: 100 singles

Frantastic! (8/22/17)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
15/12 calorie machine
10 push ups
2 minute PVC front tack stretch
2 Rounds:
5 wide stanch inch worms
10 Russian kettlebell swings (heavy)

Strength: Power Clean (every 1:15)
8×2 (rising)

MetCon:
CrossFit:
15-12-9
thrusters (115#/75#)
pull ups
12-9-6
thrusters (95#/65#)
pull ups
adv.: 135#/95#, 115#/75#
*15 minute time cap

CrossFit Lean:

For Time:
1 mile run
30 lunges (each leg)
30 deadlifts (135#/95#)
2K row
20 lunges (each leg)
20 deadlifts (135#/95#)
1 mile run
10 lunges (each leg)
10 deadlifts (135#/95#)
*40 minute time cap