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Weightlifting of CrossFit Lean (4/19/18)

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GROUP CLASS WORKOUT

Warm Up:
4 minute machine
2 Rounds
10 tempo single arm kettlebell high pulls
10 single arm kettlebell presses

Weightlifting (CrossFit):
8x 1 squat clean + 1 push jerk
StrengthCon:
3 Rounds
4 squat clean and jerks (heavy, choose a challenging weight)
20 calorie bike

MetCon (CrossFit Lean):
10 Rounds
10 front squats (95#/65#)
20 calorie row
30 double unders or 60 singles
*35 minute time cap

3 Rounds for Time (4/16/18)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
25 band pulls
10 band overhead squats
10 kettlebell high pulls (each arm)
10 kettlebell presses (each arm)

Strength: Snatch (every 1:15)
Strength: 7×3
Technique: 7×3 power snatch

MetCon:
CrossFit:
3 Rounds
9-6-3
thruster (105#/85#)
chest to bar
lateral burpee

CrossFit Lean:
3 Rounds
10 single arm kettlebell hang clean and jerk (44#/26#, each side)
25 calorie bike

12 minute AMRAP or “Heartbreak Ridge” (4/12/18)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
15/12 calorie machine
10 PVC pass throughs
10 PVC overhead squats

Strength: Overhead Squat (every 1:30)
Strength: 5×3 (choose weight)
Technique: 5×3 front squat
CrossFit Lean: no strength

MetCon:
CrossFit:

12 Minute AMRAP
9 hang power clean and jerks (115#/75#)
3 ring muscle ups
5 box jumps (32″/26″)
scaled: 9 pull ups

CrossFit Lean:
“Heartbreak Ridge”
40 minutes of 30 seconds work/30 seconds rest bike
*optional: partner up

DECF Community Day! (4/11/18)

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Join us for our second Community Day where anyone can come and play for free!

Members, we all have that friend or family member that’s wanted to try CrossFit or maybe WODs at another gym, what better way to come together than with a partner workout. Bring them in for some shared “suffering.” We can’t wait to meet them!

*fill out our online waiver ahead of time by going to www.waiverking.com/print/1776.

GROUP CLASS WORKOUT

Warm Up:
8 minute Partner AMRAP
10 kettlebell swings
10 air squats
8 push ups
8 walking lunges

MetCon:
Community Day Partner WOD
50 wall balls (20#/14#)
40 calorie bike
30 deadlifts (135#/95#)
20 synchronized burpees
Rest 3 Minutes
20 synchronized burpees
30 deadlifts (135#/95#)
40 calorie bike
50 wall balls (20#/14#)
*30 minute time cap