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I Came for the Burpees (2/21/17)

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GROUP CLASS WORKOUT

Warm Up:
2 minute banded front rack (each side)
2 Rounds:
15 Russian kettlebell swings
10 goblet squats
25 band pulls
Finish with:
10 groiners
20 scorpions
15 PVC pass throughs

Strength: Front Squat (14 minutes)
Strength:  find 1 rep max
Technique: 5×5 (moderate weight)
CrossFit Lean: no strength

MetCon:
CrossFit:
3 Rounds
20/16 calorie row
15 deadlifts (155#/105#)
10 lateral burpees
Scaled: 115#/75#

CrossFit Lean:
20 Rounds
3 deadlifts (155#/105#)
6 push ups
9 air squats
12 AbMat sit ups
*40 minute time cap

 

SKILLS (Midtown 4:30PM)
Banded Deadlifts & Squats

Skills, Skills, Skills (2/20/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
15/12 calorie machine
10 jump squats
2 minute squat hold
Finish with:
20 leg swings
15 PVC pass throughs
15 PVC good mornings

Skill Work14 minutes
double unders
handstand push ups
rowing

MetCon:
CrossFit:
10 minute AMRAP
3 Rounds
15 box jumps (24″/20″)
15/12 calorie bike
50 double unders/100 singles
Remaining Time:
max cleans (135#/95#)
Adv.: 185#/125#

CrossFit Lean:
10 minute AMRAP
10 Russian kettlebell swings (53#/35#)
10 calorie row or ski

 

SPEEDFIT (Midtown 6AM)

Warm Up:
500 meter row
3 Rounds:
10 ring rows
10 stretch lunges
10 pass throughs
10 good mornings

MetCon:
21-15-9
chest to bar pull ups
dumbbell thrusters (40#/25#)
calorie bike

Pop, Lock and Squat It

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GROUP CLASS WORKOUT

Warm Up:
3 minute machine
20 legs swings
20 lunges
15 dumbbell thrusters
10 groiners
20 scorpions
15 PVC pass throughs
15 PVC good mornings
1 minute banded front rack

Strength: Front Squat (every 1:15)
CrossFit: 6×2 @80%
CrossFit Lean: no strength

MetCon:
CrossFit:
Partner Relay
12 Rounds
3 power snatches (95#/65#)
5 overhead squats (95#/65#)
7 push ups
Adv.: handstand push ups, 115#/75#
Scaled: power cleans, front squats

CrossFit Lean:
“10 Minute Test” x2
10 minute max calorie bike
4 minute rest
Repeat
Extra Gains:
50 AbMat sit ups
100 Russian twists
2 minute plank

 

SKILLS (Midtown 4:30PM)
Quad Damn

 

LADIES NIGHT (Midtown 6:30PM)

Warm Up:
3 Rounds
50 air squats
50/150 double unders
1 minute banded overhead distraction

Skill of the MonthChest to Bar/Toes to Bar
12 minute EMOM
odd: 6 toes to bar
even: 6 pull ups

MetCon:
500 meter row
15 dumbbell thrusters
500 meter row
15 dumbbell front rack lunges
500 meter row
15 dumbbell hang cleans

Push It Real Good!

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GROUP CLASS WORKOUT

Warm Up:
8 minute AMRAP:
12/10 calorie machine
10 single arm KB press + 60’ walk
Finish with:
20 arm circles
10 groiners
20 scorpions
15 PVC pass throughs
15 PVC good mornings

Strength: Push Press (every 1:30)
6×4 (choose weight)

MetCon:
CrossFit:
3 Rounds
25 wall balls (20#/14#)
15 pull ups
5 shoulder to overhead (135#/95#)
Adv.: chest to bar and 165#/115#
*10 minute time cap

CrossFit Lean:
3 Rounds
10 deadlifts (155#/105#)
15 box jumps (24#/20#)
20/16 calorie bike
Cash Out: 50 V-Ups
Scaled: 115#/85#

 

SPEEDFIT (Midtown 12PM)

Warm Up:
20 calorie bike
2 Rounds:
10 push ups
5 burpees
10 Russian kettle bell swings
20 PVC pass throughs
20 PVC good mornings
Finish with:
1 muscle up/4 pull ups
4 handstand push ups/4 hand release push ups

MetCon:
“Nate”
20 minute AMRAP
2 muscle ups
4 handstand push ups
8 kettlebell swings (70#/53#)
Scaled: 4 chest to bar pull ups/pull ups, handstand push ups off a box

Cleaning Out My Closet

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GROUP CLASS WORKOUT

Warm Up:
25/20 calorie machine
90 second pigeon stretch
30 banded good mornings
2 Rounds:
16 lunges
12 heavy goblet squats
8 groiners
Finish with:
20 legs swings
20 scorpions

Strength: Back Squat (14 minutes)
Strength: 1 rep max
Technique: 5×5 (moderate weight)
CrossFit Lean: no strength

MetCon:
CrossFit:
20/16 calorie bike
10 cleans (135#/95#)
20/16 calorie bike
8 cleans (155#/105#)
20/16 calorie bike
6 cleans (185#/125#)
20/16 calorie bike
4 cleans (205#/135#)
20/16 calorie bike
2 cleans (225#/155#)
scaled: 95#/65#, 115#/75#, 135#/85#, 145#/95#, 155#/105#
*14 minute time cap

CrossFit Lean:
2K row
100 AbMat sit ups
100 air squats
1K row
50 AbMat sit ups
50 air squats
2K row
*40 minute time cap

 

SKILLS (Midtown 4:30PM)

Buy In… Cash (me) Ousside, How Bow Dah?

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GROUP CLASS WORKOUT

Warm Up:
20/15 calorie machine
60 second banded overhead distraction
2 Rounds:
15 Russian kettle bell swings
15 air squats
Clean PVC Progression
2 Rounds:
5 hang power cleans
5 front squats
5 push jerks

Strength: 12 minute EMOM
Strength: 1 clean and jerk
Technique: 2 powers cleans + 1 push jerk

MetCon:
CrossFit & CrossFit Lean:
For Time:
Buy In: 100 double unders
4 Rounds
10 toes to bar
12 calorie row
Cash Out: 30 burpees
scaled: 150 singles, 15 knee raises
*12 minute time cap

 

SPEEDFIT (Midtown 6AM)

Warm Up:
500 meter row
3 Rounds:
12 tempo squats (3 sec down fast up)
10 arm circles
10 push ups
10 ring rows

MetCon:
4 Rounds
10 power snatches (75#/55#)
20 wall balls
Cash out: 30/23 calorie bike

Lurong Workout #4: Clean Up Crew

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

MetCon:
CrossFit:
Lurong WOD #4: Clean Up Crew
12 minute AMRAP

1 clean (185#/125#)
2 chest to bar pull ups
2 cleans
4 chest to bar pull ups
3 cleans
6 chest to bar pull ups
4 cleans
8 chest to bar pull ups
*Continue increasing in 1:2 ratio each round

CrossFit Lean:
20-15-10
push ups
hang cleans (95#/65)
2 minute rest
10-20-30
push ups
hang cleans (95/65)

Death by… (2/9/17)

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GROUP CLASS WORKOUT

Warm Up:
30/24 calorie machine
20 legs swings
20 lunges
15 dumbbell thrusters
10 groiners
20 scorpions
15 PVC pass throughs
15 PVC good mornings
1 minute banded front rack

Strength: Front Squat (every 1:30)
CrossFit: 7×1 @90%
CrossFit Lean: no strength

MetCon:
CrossFit:
Death By:
cleans (115#/75#)
bar facing burpee
Adv.: 155/105
*Add 1 rep until failure
*Extra Gains: Once you fail complete 100 AbMat sit ups.

CrossFit Lean:
2 Rounds:
100/80 calorie bike
1 minute rest
80/65 calorie bike
1 minute rest
60/50 calorie bike
2 minute rest
*40 minute time cap

 

SKILLS (Midtown 4:30PM)
Glutes & Hamstrings

 

LADIES NIGHT (Midtown 6:30PM)

Warm Up:
2 minute machine
3 Rounds:
15 KB swings
10 air squats
5 burpees
20 PVC pass throughs
20 PVC good mornings
1 minute lat smash (each side)

Skill of the MonthChest to Bar & Toes to Bar
Kipping Sequence: 3 Rounds
2 beat swings
2 tuck ups
2 toes to bar (straight legs)
Accessory Work: 3 Rounds
1 minute weighted plank
8 hollow rocks to super mans
10 dragon flags

MetCon:
21-15-9
power snatch (55#)
pull ups
10-10-10
calorie bike

Hakuna Masquata (1/8/17)

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GROUP CLASS WORKOUT

Warm Up:
2 minute machine
1 minute banded hamstring distraction
2 Rounds:
20 Russian kettle bell swings
15 air squats
10 pushups
Finish with:
20 legs swings
20 scorpions
15 PVC pass throughs
15 PVC good mornings

Strength: (every 1:20)
CrossFit & CrossFit Lean: deadlift 5×4 @65-70%

MetCon:
CrossFit:
For Time:
150 double unders/singles
50 air squats
40 kettle bell swings (70#/53#)
30 toes to bar
150 double unders/singles
*12 minute time cap

CrossFit Lean:
15 minute AMRAP
10 deadlifts (115#/75#)
10 box jumps (24″/20″)
20 calorie machine

 

SPEEDFIT (Midtown 12PM)

Warm Up:
2 minute machine
2 Rounds:
10 push ups
10 air squats
10 PVC pass through
10 PVC good mornings
20 sit ups

Strength:
Bench Press 4×4, 4×2