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Snatch Complex (7/12/17)

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GROUP CLASS WORKOUT

Warm Up:
20 calorie machine
30 Russian kettlebell swings
15 PVC pass throughs
15 PVC good mornings
15 PVC overhead squats

Strength: Snatch (every 1:15)
Strength: 8×1 power snatch +  squat snatch
Technique: 8×3 power snatch

MetCon:
CrossFit:
Partner Workout
50 med ball slams (50#/30#) or 30 D-Ball cleans
20 overhead squats (95#/65#)
40 med ball slams or 20 D-Ball cleans
30 overhead squats
30 med ball slams or 10 D-Ball cleans
40 overhead squats
Adv: D-Ball cleans (150#/100#), overhead squats (135#/85#)

CrossFit Lean:
18 minute AMRAP
10 dumbbell step ups (30#/15#, 24″/20″)
15 calorie bike
20 air squats

EMOM: Every Minute on the Minute (7/11/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
20 banded good mornings
12/9 calorie machine
10 lateral lunges
CrossFit:
2 minute PVC front rack stretch

Strength: Front Squat (every 1:15) 
CrossFit: 6×4 @75%
CrossFit Lean: no strength

MetCon:
CrossFit:
15 minute EMOM
1. 10-14 calorie bike
2. 8-12 alternating pistols
3. 8-16 push ups
Adv.: hand stand push ups

CrossFit Lean:
For Time:
5K row
*every 2 minutes complete 12 wall balls (20#/14#)
35 minute time cap

Test: “DE Total” (7/10/17)

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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:
3 Rounds:
15 air squats
5 inchworms
Finish with:
1 minute pigeon
1 minute overhead distraction

Conditioning: Running
3 x 400 meter run
2 minute rest after each run

MetCon:
CrossFit & CrossFit Lean:
“DE Total”
3 minutes max (rep) pull ups
adv.: muscle ups = 5 reps
1 minute rest
5 minutes max (rep) burped box jumps (24″/20″)
1 minute rest
7 minutes max (weight) clean or power clean
*Score = total reps and max weight

Cool Down:
3 minute bike
2 minute couch stretch

“Angie” (7/5/17)

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GROUP CLASS WORKOUT

Warm Up:
400 meter run
20 lunges
1 minute plank
15 PVC pass throughs
15 PVC good mornings
1 minute hip capsule stretch

Strength: Dumbbell Front Rack Lunges
5×12 @ 50#/35#
adv.: 70#/50#

MetCon:
CrossFit & CrossFit Lean:

“Angie”
100 pull ups
100 push ups
100 air squats
100 sit ups
*25 minute time cap
Extended Warmup:
2 rounds of “Cindy”

Cool Down:
3 minute bike
2 minute squat hold

“Elizabeth” (7/3/17)

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GROUP CLASS WORKOUT

Warm Up:
3 minute machine
barbell clean and jerk progressions

Strength: Clean and Jerk (every 1:00)
Strength: 12×1 clean and jerk (increasing weight)
*after each rep complete 3 strict pull ups/5 ring rows

MetCon:
CrossFit:
“Elizabeth”
21-15-9
squat cleans (135#/95#)
ring dips
scaled: power clean + front squat, bar dips/or bench dips (42-30-18)
*14 minute time cap

CrossFit Lean:
For Time:
50-40-30-20-10
calorie row
10-20-30-40-50
wallballs (20#/14#)
*20 minute time cap

Bang Bang (6/29/17)

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GROUP CLASS WORKOUT

Warm Up:
6 minute AMRAP
8 calorie machine
8 alternating dumbbell snatches or 4 burpees
Then:
p
istol and dumbbell technique and practice (5 minutes)

MetCon:
CrossFit:
30-20-10
alternating pistols
alternating dumbbell snatches (60#/40#)
scaled: pistols to a box or with TRX band

CrossFit Lean:
For Time:
100 calorie row
50 burpees
70 calorie row
30 burpees
50 calorie row
10 burpees

Retest: “Derek” (6/28/17)

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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:
10 push ups
10 air squats

MetCon:
Retest: “Derek”
45 minute AMRAP
5 Rounds
50 calorie bike/row/double unders (alternate)
40 air squats
30 push ups
20 pull ups
10 clean and jerks (135#/95#)
adv.: fat bar
scaled: 10 deadlift
*After 5 rounds complete as many burpee ring mu as possible with remaining time. (scaled: burpee pull ups)

Those 800s… (6/27/17)

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GROUP CLASS WORKOUT

Warm Up:
2 minutes on a machine
15 PVC pass throughs
15 PVC good mornings
2 minute PVC front rack stretch
PVC push press progression

Strength: Push Press (every 1:20)
CrossFit: 5×4 (choose weight)
CrossFit Lean: no strength

MetCon:
CrossFit:

2 Rounds
800 meter run
30 kettlebell swings (53#/35#)
Extended Warm Up:
2 Rounds:
200 meter run
10 kettlebell swings

CrossFit Lean:
4 Rounds
800 meter run
20 kettlebell swings (53#/35#)
20 calorie bike

Cool Down:
20 scorpions
2 minute hip distraction

Max Deadlift (6/26/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
30 banded good mornings
10 scap pull ups

Strength: Deadlift (14 minutes)
Strength: find 1 rep max
Technique: 5×4 moderate weight

MetCon:
CrossFit & CrossFit Lean:

13 minute AMRAP
9 power snatches (95#/65#)
9 overhead squats
9 lateral burpees
scaled: power clean and front squats

Extended Warm Up:
2 Rounds:
4 power snatch
4 overhead squats
4 lateral burpees

Cool Down:
2 minute couch stretch
2 minute squat hold