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Your Pace or Mine?

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GROUP CLASS WORKOUT

Warm Up:
2 minute machine
2 minute squat hold
2 rounds:
10 leg swings (each leg)
15 air squats
10 groiners
15 pushups
Finish with:
20 scorpions
15 PVC pass throughs
15 PVC good mornings

Strength: Back Squats (every 1:40)
Strength: 5×3 @85%
Volume: 5×6 (choose weight)

MetCon:
CrossFit:
20-16-12-8
snatches (75#/55#)
overhead squats (75#/55#)
scaled: power cleans & front squats

CrossFit Lean:
buy in:
2,000 meter row/ski
3 rounds
50 air squats
50 AbMat sit ups
50 lunges
cash out: 2,000 meter row/ski

 

SKILLS CLASS (Midtown 4:30PM)
Abs

First Retest

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You’re not going to want to miss class today as it’s our first “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:
90 second banded front rack stretch
20 scorpions
3 rounds:
8 kettle bell deadlifts
8 goblet squats
25 band pulls
PVC Progression
2 rounds:
5 front squats
5 push press
3 split
jerks

Strength: Clean & Jerk (every 1:20)
CrossFit & CrossFit Lean: 8×2, drop and reset

MetCon:
CrossFit & CrossFit Lean:
“DT”
5 Rounds
12 deadlifts (155#/105#)
9 hang power cleans (155#/105#)
6 shoulder to overhead (155#/105#)
Scaled: Do the exact same way you did for the original test!

 

SPEEDFIT (Midtown 6AM)

Warm Up:
500 meter row
3 rounds:
12 tempo squats (3 seconds 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

Short & Stout

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GROUP CLASS WORKOUT

Warm Up:
2 minute machine
2 minute squat hold
20 legs swings (each direction)
15 PVC pass throughs
15 PVC good mornings
Superset 4 rounds:
6 back squats
6 behind the neck push press

Strength: Back Squats (every 2:00)
CrossFit & CrossFit Lean: 4×8 @70-75%

MetCon:
CrossFit:
3 minute AMRAP
10 clean and jerks (135#/95#)
max calorie row
1 minute rest
3 minute AMRAP
15 front squats (135#/95#)
max calorie bike
1 minute rest
3 minute AMRAP
20 deadlifts (135#/95#)
max burpees
*Score is combined total of burpees, bike and row.

CrossFit Lean:
30-20-10-20-30
push ups
calorie ski
lunges

Wallball & Chains

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GROUP CLASS WORKOUT

Warm Up:
2 minutes machine
2 rounds

10 jump squats
5 burpees
Clean PVC Progression
3 rounds
5 clean deadlifts
3 hang power cleans

Strength: Power Clean (every 1:00)
CrossFit: 10×1
CrossFit Lean: No strength

MetCon:
CrossFit:
7 minute AMRAP
3 power cleans (155#/105#)
10 push ups
7 minute AMRAP
5 box jumps (24″/20″)
13 wallballs (20#/14#, 10’/9′)

CrossFit Lean:
6 Rounds (every 5 minutes)
1,000 meter row

 

SKILLS CLASS (Midtown 4:30PM)
Pull Ups & Back

 

LADIES NIGHT (Midtown 6:30PM)

Warm Up:
“Snatch” Game
2 rounds:
15 KB swings
10 air squats
5 burpees
Finish with:
20 PVC pass throughs
20 PVC good mornings

SkillMuscle Ups
10 minutes to work on max attempts

MetCon:
“Deck of Cards”
Spades – burpees
Hearts – standing sit ups
Clubs – dumbbell thrusters
Diamonds – pull ups
*Aces – 15 calorie bike
*Cards are pulled at random from the deck, the movement is determined by the suit and the reps are determined by the number on the card, continue to pull cards until all have been used.

“Alvie”

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We’re testing today! 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.

This is our first of our special coach named workouts where each of our coaches added their own flavor and created a benchmark workout all their own, today we test “Alvie.”

GROUP CLASS WORKOUT

Warm Up:
90 second banded front rack stretch
5 minute AMRAP
8 tempo air squats (3 seconds down, up fast)
4 strict pull ups/8 ring rows
10 Russian kettlebell swings

Strength: Front Squats (every 1:40)
CrossFit & CrossFit Lean: 5×3 @80%

MetCon:
CrossFit & CrossFit Lean:
“Alvie”
8 minute AMRAP

15 push press (95#/65#)
15 toes to bar
15 front squats (95#/65#)
15 calorie bike
Scaled: knee raises/AbMat situps
Immediately followed by:
6 minutes to find 1 rep max clean

Interruption by Burpees

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GROUP CLASS WORKOUT

Warm Up:
2 minute machine
3 rounds:
15 banded good mornings
10 leg swings (each direction)
7 push ups

Skills:
Rowing & Double Unders

MetCon:
CrossFit:
40 pull ups/70 ring rows
40 shoulder to overhead (75#/55#)
40 calorie row
*every minute complete 3 burpees

CrossFit Lean:
5 miles bike
150 air squats
4 mile bike
150 double unders
3 mile bike
75 AbMat sit ups
2 miles bike
75 Russian kettlebell swings (35#/26#)
1 mile bike

 

SKILLS CLASS (Midtown 4:30PM)
Legsssss

12 Days of Christmas

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In observation of Christmas we will be offering two classes at both locations today, regular class schedule will resume Tuesday.

Midtown: 10AM & 11AM
South: Noon & 1PM

GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Strength:
No strength

MetCon:
CrossFit & CrossFit Lean:
“12 Days of Christmas”

1 power clean (155#/105#)
2 shoulder to overhead (155#/105#)
3 front squats (155#/105#)
4 box jumps (24″/20″)
5 pull ups
6 burpees
7 kettle bell swings (53#/35#)
8 lunges (each leg)
9 wall balls (20#/24#, 10’/9′)
10 calorie row
11 toes to bar
12 deadlifts (205#/135#)

*MetCon works just like the song “12 Days of Christmas,” the WOD begins with:
1 power clean
then
2 shoulder to overhead
1 powerclean
then
3 front squats
2 shoulder to overhead
1 power clean
then
4 box jumps
3 front squats
2 shoulder to overhead
1 power clean
continue through this pattern until you complete the last round which begins with 12 deadlifts all the way up to 1 power clean.

No Escaping This One

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GROUP CLASS WORKOUT

Warm Up:
4 rounds: 40 seconds work/20 seconds rest on machine
2 rounds:
50 band pulls
15 pushups
15 situps
20 scorpions
15 PVC pass throughs
15 PVC good mornings

Accessory Work:
3 rounds:
12 strict pull ups
10 strict HSPU or 20 pushups
2 minute plank

MetCon:
CrossFit & CrossFit Lean:
For Time:
30 shoulder to overhead (75#/55#)
60 calorie machine
30 lunges (each leg)
60 cal machine
30 front squats (75#/55#)
60 AbMat sit ups
Then, immediately reverse the workout and cut the reps in half…
30 AbMat sit ups
15 front squats (75#/55#)
30 calorie machine
15 lunges (each leg)
30 calorie machine
15 shoulder to overhead (75#/55#)

Mobility: 10 Minutes, pick a weakness, attack it. Get better. Give you body the attention it deserves.

A Whole Lotta AMRAPs

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GROUP CLASS WORKOUT

Warm Up:
1 minute banded front rack (each side)
5 minute AMRAP
10 PVC front squats (5 narrow, 5 wide)
8 PVC pass throughs
6 PVC good mornings
4 burpees

Strength: Front Squats (every 1:30)
CrossFit: 6×4 @75%
CrossFit Lean: no strength

MetCon:
CrossFit:
8 Rounds
2 minute AMRAP
5 box jumps (24″/20″)
5 chest to bar pull ups or 8 ring rows
1 clean (155#/105#)
Adv: (205#/135#)
1 minute rest
*Continue from where you left off.

CrossFit Lean:
3 Rounds
12 minute AMRAP
AMRAP #1
50 double unders
20 calorie row
10 burpees
2 minute rest
AMRAP #2
75 double unders
30 calorie row
15 burpees
2 minute rest
AMRAP #3
100 double edge
40 calorie row
20 burpees

Mobility of the Day: Glute Smash (pg. 300)
Improves: Lower back and hip pain, “knee out” position.

 

SKILLS CLASS(Midtown 4:30PM)
Biceps & Triceps

 

LADIES NIGHT(Midtown 6:30PM)

Warm Up:
Hungry Hungry Hippos

Skill of the Month: Muscle Ups
No skill work

MetCon:
DE Ladies Night “12 Days of Christmas”
1 sumo-deadlift high pulls (55#)
2 thrusters (55#)
3 push press (55#)
4 cleans (55#)
5 power snatches (55#)
6 kettle bell swings (35#)
7 pull ups
8 toes to bar
9 box jumps (20″)
10 double unders
11 burpees
12 overhead walking lunges (25#)

WOD Have I Gotten Myself Into?

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GROUP CLASS WORKOUT

Warm Up:
2 minutes machine
50 band pulls
3 rounds:
12 kettle bell deadlifts
8 goblet squats
6 lateral lunges (each side)

Strength: Deadlift (every 1:40)
CrossFit: 5×3 @75-80%
CrossFit Lean/Volume: 5×5 (choose weight)

MetCon:
CrossFit:
50-40-30-20-10
calorie machine
10-12-14-16-18
toes to bar

CrossFit Lean:
15 minute AMRAP
20 AbMat sit ups
10 med. ball squats (20#/15#)
10 med. ball slams (20#/15#)
20 lunges

Mobility of the Day:  Couch Stretch (pg.331), 2-3 minutes each side. Improves: Squat position, hip and lower back pain.