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“Angie” (7/5/17)

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GROUP CLASS WORKOUT

Warm Up:
400 meter run
20 lunges
1 minute plank
15 PVC pass throughs
15 PVC good mornings
1 minute hip capsule stretch

Strength: Dumbbell Front Rack Lunges
5×12 @ 50#/35#
adv.: 70#/50#

MetCon:
CrossFit & CrossFit Lean:

“Angie”
100 pull ups
100 push ups
100 air squats
100 sit ups
*25 minute time cap
Extended Warmup:
2 rounds of “Cindy”

Cool Down:
3 minute bike
2 minute squat hold

“Elizabeth” (7/3/17)

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GROUP CLASS WORKOUT

Warm Up:
3 minute machine
barbell clean and jerk progressions

Strength: Clean and Jerk (every 1:00)
Strength: 12×1 clean and jerk (increasing weight)
*after each rep complete 3 strict pull ups/5 ring rows

MetCon:
CrossFit:
“Elizabeth”
21-15-9
squat cleans (135#/95#)
ring dips
scaled: power clean + front squat, bar dips/or bench dips (42-30-18)
*14 minute time cap

CrossFit Lean:
For Time:
50-40-30-20-10
calorie row
10-20-30-40-50
wallballs (20#/14#)
*20 minute time cap

Bang Bang (6/29/17)

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GROUP CLASS WORKOUT

Warm Up:
6 minute AMRAP
8 calorie machine
8 alternating dumbbell snatches or 4 burpees
Then:
p
istol and dumbbell technique and practice (5 minutes)

MetCon:
CrossFit:
30-20-10
alternating pistols
alternating dumbbell snatches (60#/40#)
scaled: pistols to a box or with TRX band

CrossFit Lean:
For Time:
100 calorie row
50 burpees
70 calorie row
30 burpees
50 calorie row
10 burpees

Retest: “Derek” (6/28/17)

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You’re not going to want to miss class today as it is a “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:
3 Rounds:
10 push ups
10 air squats

MetCon:
Retest: “Derek”
45 minute AMRAP
5 Rounds
50 calorie bike/row/double unders (alternate)
40 air squats
30 push ups
20 pull ups
10 clean and jerks (135#/95#)
adv.: fat bar
scaled: 10 deadlift
*After 5 rounds complete as many burpee ring mu as possible with remaining time. (scaled: burpee pull ups)

Those 800s… (6/27/17)

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GROUP CLASS WORKOUT

Warm Up:
2 minutes on a machine
15 PVC pass throughs
15 PVC good mornings
2 minute PVC front rack stretch
PVC push press progression

Strength: Push Press (every 1:20)
CrossFit: 5×4 (choose weight)
CrossFit Lean: no strength

MetCon:
CrossFit:

2 Rounds
800 meter run
30 kettlebell swings (53#/35#)
Extended Warm Up:
2 Rounds:
200 meter run
10 kettlebell swings

CrossFit Lean:
4 Rounds
800 meter run
20 kettlebell swings (53#/35#)
20 calorie bike

Cool Down:
20 scorpions
2 minute hip distraction

Max Deadlift (6/26/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
30 banded good mornings
10 scap pull ups

Strength: Deadlift (14 minutes)
Strength: find 1 rep max
Technique: 5×4 moderate weight

MetCon:
CrossFit & CrossFit Lean:

13 minute AMRAP
9 power snatches (95#/65#)
9 overhead squats
9 lateral burpees
scaled: power clean and front squats

Extended Warm Up:
2 Rounds:
4 power snatch
4 overhead squats
4 lateral burpees

Cool Down:
2 minute couch stretch
2 minute squat hold

Strength Endurance: Deadlift, Burpee, Row (6/23/17)

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GROUP CLASS WORKOUT

Warm Up:
2 minute machine
2 Rounds:
15 banded good mornings
8 scap pull ups
8 push ups
Extended Warm Up: w
ork up to deadlift weight
10 @light weight
5 @50%
4 @65%
2 @70%
2 @75%

MetCon:
CrossFit & CrossFit Lean:
6 Rounds
4 deadlifts @75-80%
10 bar facing burpees
20/15 calorie row
*Rest two minutes after each round

Cool Down:
5 minute machine
20 scorpions
3 minute low back/glute smash

Choose Your Adventure (6/22/17)

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GROUP CLASS WORKOUT

Warm Up:
400 meter jog
3 Rounds:
5 burpees
10 air squats
Finish with:
2 minute banded hip distraction

MetCon:
CrossFit:
3 Rounds
75 double unders
40 wall balls (20#/14#)
scaled: 100 singles
Extended Warm Up:
3 Rounds:
10 wall balls
20 double unders

CrossFit Lean:
Choose one:
300/250 calorie bike
or
5K row
or
5K ski

Cool Down:
2 minute couch stretch

 

Thruster (6/21/17)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
15 arm circles
10 pushups
Finish with:
2 minute PVC front rack stretch
1 minute pigeon stretch

Strength: Thruster (every 1:30)
Strength:  5×3 (heavy)
Technique: 5×6 moderate weight

MetCon:
CrossFit & CrossFit Lean:
18 minute AMRAP
15 snatches (95#/65#)
400 meter run
15 snatches (115#/75#)
400 meter run
15 snatches (135#/95#)
400 meter run
max snatches (155#/105#)
scaled: cleans

Cool Down:
2 minute banded overhead distraction
1 minute calf stretch