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Back Squat (10/17/18)

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GROUP CLASS WORKOUT

Warm Up:
90 sec. banded ankle distraction (each side)
3 Rounds
10 psoas march
10 goblet squats
25 micro plate high pulls

Strength: Back Squat
5×1 @90%
OR
5×4 (2 sec. pause at the bottom)

MetCon:
CrossFit & CrossFit Lean:
5 Rounds
3 muscle ups or 9 strict pull ups
9 power snatches (135#/95#)
12 lateral burpees
1 minute 30 second rest
18 minute time cap

(Featured Image: Jeramie Lu Photography)

14 or 35 Minute AMRAP (10/16/18)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
5 dual kettlebell deadlift
10 kettlebell shrugs
3 Rounds
5 standing vertical jumps
5 kettlebell shoulder to overhead (3 sec. pause at top)

Strength/Skill: Superset (every 1:45)
5×4 snatch deadlift (heavy)
5×20 single foot single unders (each leg)

MetCon:
CrossFit:
14 minute AMRAP
Buy In: 5 Rounds
50 double unders
10 hang power cleans (135#/95#)
10 shoulder to overhead (135#/95#)
Remaining Time: max rep burpee box jumps

CrossFit Lean:
35 minute AMRAP
2K row
60 walking lunges
50 AbMat Sit Ups
40 Push Ups

(Featured Image: Jeramie Lu Photography)

Squat Clean Thruster (10/15/18)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
25/20 calorie machine
10 leg swings (each side)
10-8-6
dumbbell thrusters (rising)
5 push ups (32X2)

Strength: Squat Clean Thruster (every 1:30)
6×3

MetCon:
CrossFit:
For Time:
5-5-5
power cleans (185#/125#)
15-15-15
chest to bar pull ups
25-25-25
calorie bike
16 minute time cap

CrossFit Lean:
For Time:
8-8-8
deadlift (205#/135#)
18-18-18
lateral burpees
12 minute time cap

(Featured Image: Jeramie Lu Photography)

Saturday WOD & Olympic Weightlifting (10/13/18)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Partner WOD
For Time:
100 DL (95#/65#)
800 Meter Run or 1K Row
100 Hang Cleans
800 Meter Run or 1K Row
100 Front Squats
800 Meter Run or 1K Row
100 S2OH
800 Meter Run or 1K Row
40 Minute Time Cap

OLYMPIC WEIGHTLIFTING (Midtown 10:30AM)

Warm Up:
WA Clean Warm Up
8-6-4
Clean DL
Hang Power Clean (Below knee)
Front Squat

Lifts:
Squat Clean (every 1:30)
8×2 (Rising)

Clean Pulls (every 1:30)
5×1 @115% of best Clean

Split Jerk Press (every 1:30)
5×4

Partner WOD (10/12/18)

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GROUP CLASS WORKOUT

Partner Warm Up:
3 Rounds
(P1: completes round then switch with P2)
10 Dual DB High Pulls
15 DB Shrugs
10 Dual DB Press
5 Box Jumps (No rebounding)

MetCon:
CrossFit & CrossFit Lean:

Partner Workout
For Time:
50 Alt. DB Snatch (60#/45#)
40 Box Jumps
30 Burpee Pull Ups
20 OHS (115#/75#) or Front Squats (145#/120#)
10 Power Snatches or 10 Power Cleans
2 Minute Rest
*Repeat from bottom up

Hang Power Snatch (10/11/18)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
15-12 Cal. Bike
10 Russian KB Swings
5 Burpees
2 Rounds:
5 Scap Pull Ups or 5 Ring Kips
10 Hang Snatch High Pulls
5 Snatch Push Press

Strength: Hang Power Snatch (every 1:45)
8×2
8×2-4 muscle ups (ring or bar) or 8×4-6 chin ups

MetCon:
CrossFit:
For Time:
52-40-28
Wall Balls
100-100-100
Double Unders
14 Minute Time Cap

CrossFit Lean:
10 Rounds
20 Air Squats
10 Single Arm DB Push Press (Choose weight)
10 Rounds
15/12 Cal Ski
15 Oblique V Ups each side
36 Minute Time Cap

Front Squat (10/10/18)

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GROUP CLASS WORKOUT

Warm Up:
90 sec. Banded Front Rack Stretch (each side)
3 Rounds
15 Ring Rows
10 Dual Bent Over KB Row
5 Dual KB Front Squat
2 Rounds:
5 Front Squats
10 Leg Swings (each side)

Strength: Front Squat (every 2:00)
5×3 @70% (20010)

MetCon:
CrossFit & CrossFit Lean:
For Time:
Part 1
28 KB Swings (70#/53#)
21/17 Cal. Bike
2 minute rest
Part 2
21 Goblet Squats (70#/53#)
28/24 Cal Row
2 minute rest
Part 3
28 KB Snatches (53#/35#, non-alternating)
21/17 Cal. Bike
21/17 Cal. Row
18 Minute Time Cap

Strict Press (10/9/18)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
8 Single Arm Kettlebell High Pulls
8 Single Arm Presses
16 Banded GM
20 Banded Pull Aparts
30 second Plank

Strength: Strict Press (every 2 minutes)
6×8 (2 sec. pause at top of each rep)
and
4-6 reps strict ring pull ups or 8-12 ring rows

MetCon:
CrossFit:
3×5 Minute AMRAPs
5 Deadlifts (185#/125#)
7 Lateral Burpees
9 Toes to Bar
1 minute rest after each AMRAP

CrossFit Lean:
35 Minutes on the Clock
25-24-23… 5 Calorie Row
5 Burpee with Push Up
8 Lunges (Total)
Remaining time AMRAP of:
20 SL Sit Ups
20 Bicycles
20 Plank to Push Up

Max Power Clean (10/8/18)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
10/8 calorie bike
10 Russian kettlebell swings
5 jump squats

Strength: Power Clean (14 minutes)
Find 1 rep max
Technique: 14 minute EMOM 2-3 reps (light weight)

MetCon:
CrossFit:
For Time:
15-12-9
clean and jerks (135#/95#)
30/25-30/25-30/25
calorie row
15 minute time cap

CrossFit Lean:
For Time:
15-12-9
clean and jerks (135#/95#)
25-25-25
calorie bike
15 Minute Time Cap