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Clean Complex (11/22/17)

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GROUP CLASS WORKOUT

Warm Up:
8 minute AMRAP
20 calorie machine
10 barbell deadlifts
10 barbell front squats
Finish with:
front rack mobility

StrengthPower Clean + Hang Squat Clean (every 1:15)
7 x 1 power clean + 1 hang squat clean (choose weight)

MetCon:
CrossFit:
5 Rounds
15 thrusters (75#/55#)
12 lateral burpees
9 toes to bar
*1 minute rest after each round
adv.: 95#/65#
*20 minute time cap

CrossFit Lean:
12 minute AMRAP
10 kettlebell thrusters (35#/26#, each side)
10 kettlebell snatches (35#/26#, each side)
10 burpees

Max Back Squat (11/20/17)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds:
10 calorie machine
10 dumbbell/kettlebell overhead lunge
10 jump squats

Strength: Back Squat (14 minutes)
Strength: find 1 rep max
Technique: 5×4 (moderate weight)
*This can count towards Tier System requirement: body weight back squat

MetCon:
CrossFit:
15-12-9
clean and jerk (135#/95#)
20-20-20
calorie row
adv.: 165#/115#, 5-5-5 Muscle Ups
*14 minute time cap

CrossFit Lean:
For Time:
100/80 calorie bike
50 kettlebell swings (53#/35#)
adv.: 70#/53#
*14 minute time cap

Tier Testing (11/16/17)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
CrossFit: Tier Testing
Tier 4:
body weight deadlift
30 unbroken singles
1 toe to bar
50 calorie bike (under 4:00/4:30)
Skill Work:
toes to bar & double under practice

CrossFit Lean:
“The Hundreds”
100 calorie rower
100 AbMat sit ups
100 calorie bike
100 Russian twists (each side)
100 calorie ski
100 knees to elbows
*40 minute time cap

Fat Bar Deadlifts (11/15/17)

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GROUP CLASS WORKOUT

Warm Up:
8 minute AMRAP
8 single arm kettlebell power cleans
8 push ups
12 air squats

Strength: Power Cleans (every 0:45)
16×1 (across, heavy)

MetCon:
CrossFit:
For Time:
30-20-10
fat bar deadlift (135#/95#)
calorie bike
adv.: 185#/125#
*12 minute time cap

CrossFit Lean:
14 minute AMRAP
15 med ball slams (30#/20#)
20 air squats
30 double unders
Scaled: 15 double unders or 30 singles + 5 burpees

How Much Ya Bench? (11/14/17)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
5 tempo push ups
10 forward delt raises
10 PVC around the world

Strength: Bench Press (every 2:00)
Strength: 4×10 (choose weight)
Lean: no strength

MetCon:
CrossFit:
21-15-9
overhead squats (105#/70#)
bar facing burpees
*10 minute time cap

CrossFit Lean:
30 minute AMRAP
30 calorie row
8 single arm kettlebell hang squat clean (35#/26#, each side)
*1 minute rest after each set
adv.: 53#/35#

9 or 18 minute AMRAP (11/13/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 PVC back squats
12 Russian kettle bell swings
14/10 calorie machine

Strength: Back Squat (every 1:30)
Strength:
2×1 @90%
3×4 @75-80%
Technique:
5×3 (moderate to heavy weight)

MetCon:
CrossFit:
9 minute AMRAP
9 box jumps (24″/20″)
6 shoulder to overhead (135#/95#)
adv.: 30″/24″, 165#/115#

CrossFit Lean:
18 minute AMRAP
20 calorie machines (rotate)
10 deadlifts (135#/95#)
10 burpees

Veteran’s Day Hero WOD (11/10/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
20 banded good mornings
16 lunges
10 PVC front squats
10 calorie machine

Strength: Front Squat (every 1:30)
5×3 start @70%, rising

MetCon:
CrossFit & 
CrossFit Lean:
“Armistice”
11 minute AMRAP
11 power cleans (135#/95#)
11 bar facing burpees
19 deadlifts (135#/95#)
18 air squats

Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. The significance of the repetitions in this workout is for the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.

Weightlifting or 40-30-20-10 (11/9/17)

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Weightlifting (CrossFit): Split Jerk
Split Jerk (12 Minutes)
find 1 rep max
Technique: Split Jerk
10×1 (moderate weight)
Split Jerk Press (every 1:15)
6×3 (choose weight)
Seated Dumbbell Shoulder Flies
4×10

MetCon (CrossFit Lean):
For Time:
40-30-20-10
calorie row
plank to push up
calorie bike
dumbbell push press (30#/20#)