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“Karen” Goes on a Run (9/13/17)

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GROUP CLASS WORKOUT

Warm Up:
90 second hip capsule stretch
2 Rounds
200 meter run
10 wall balls
20/15 calorie machine

MetCon:
CrossFit & CrossFit Lean:
For Time:
1 mile run
“Karen”
150 wall balls (20#/14#, 10’/9′)
*25 minute time cap

Cool Down:
2 Rounds
10 air squats
10 calorie machine
1 minute suprapatella smash
2 minute seated straddle stretch
2 minute squat hold
foam roll calves

Heavy Power Clean & Push Jerk (9/12/17)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
15 goblet squats
15 kettlebell swings
CrossFit:
2 Rounds:
5 power cleans
5 push press
5 push jerks
CrossFit Lean:
2 Rounds:
10 calorie bike
10 V-ups
5 dumbbell clean & jerks

Strength: Power Clean & Push Jerk (every 1:20)
Strength: 6×2 (heavy, rising, drop and reset)

MetCon:
CrossFit:
18 minute EMOM
1. 6 thrusters (95#/65#)
2. 9 pull ups

CrossFit Lean:
30 Minute AMRAP
30 calorie bike
20 V-Ups
10 dumbbell clean and jerks (50#/35#)

Cool Down:
2 minute coach stretch

9/11 Memorial WOD (9/11/17)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
10 single arm high pulls
10 single arm kettlebell presses
2 Rounds:
5 barbell thrusters
5 power cleans
5 push jerks
5 box jumps

MetCon:
CrossFit & CrossFit Lean:
9/11 Memorial WOD
2001 meter row or 91 calorie bike
11 box jumps (30″/24″)
11 thrusters (125#/85#)
11 burpee chest to bar pull up
11 power cleans (170#/120#)
11 handstand push ups (scaled: box handstand push ups)
11 kettlebell swings (70#/53#)
11 toes to bar
11 deadlifts (170#/120#)
11 push jerks (110#/75#)
2001 meter row or 91 calorie bike

The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125# thrusters represent the deaths that occurred at the Pentagon; the 175# power clean stands for American Airlines Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170# deadlift; and the 110# push jerk signifies the number floors in each of the Twin Towers.

Weightlifting: Snatch (9/7/17)

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GROUP CLASS WORKOUT

Warm Up:
30/24 calorie machine
30 second push up plank
10 inchworms
60 second pigeon stretch

Weightlifting (CrossFit): Snatch
Snatch
5×3 (moderate) drop and reset
3×2 (heavy) drop and reset
Snatch Balance
5×2 (choose weight)
Snatch Push Press
4×4 (choose weight)

MetCon (CrossFit Lean):
40 minute AMRAP
400 meter run
30 AbMat sit ups
20 air squats or 20 jump switch lunges
10 toes to bar

Don’t Forget to Breathe! (9/6/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
20 banded good mornings
10 air squats
2 Rounds:
15 Russian kettlebell swings (heavy)
10 goblet squats

Strength: Back Squats (every 1:30)
Strength: 5×5 (across)

MetCon:
CrossFit:
4 Rounds
10 snatches (95#/65#)
20/15 calorie row
scaled: power cleans
*15 minute time cap

CrossFit Lean:
8 Rounds
10 calorie bike
10 single arm kettle bell clean and jerk (35#/26#)
10 push ups
*20 minute time cap

Restest: “DE Total” (9/5/17)

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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:
20 band pulls
5 inch worms
3 burpee box jumps
3 Rounds:
5 scap pull ups
3 strict pull ups/6 ring rows
Clean Warm Up:
3×3 @ light weight
2×2 @ moderate weight
1×1 @ 1st attempt weight

MetCon:
CrossFit & CrossFit Lean:
“DE Total”
3 minute Max Reps
pull ups
1 minute rest
5 minute Max Reps
burpee box jumps (24″/20″)
1 minute rest
7 minutes to Find Max
clean
scaled: ring rows

adv.: muscle ups (1 muscle up = 5 reps)
*score = pull up reps + burpee box jump reps + clean weight

Bike Buy In (9/1/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
200 meter jog
14 walking lunges
5 pull ups/10 ring rows
10 PVC overhead squats
Finish with:
15 PVC pass throughs
15 PVC good mornings
20 scorpions

MetCon:
CrossFit:
Buy In: 40/30 calorie bike
3 Rounds
15 overhead squats (95#/65#)
15 pull ups
Cash Out: 40/30 calorie bike
adv.: 135#/95# and chest to bar pull ups

CrossFit Lean:
10 Rounds
10 push press (75#/55#)
15 double unders

Going Up (8/31/17)

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GROUP CLASS WORKOUT

Warm Up:
90 second PVC front rack stretch
3 Rounds:
5 inchworms
10 air squats

Strength: Front Squat (every 1:30)
Warm Up:
3 Rounds:
(15/15) bottom of a front rack
Strength: 6×3 (choose weight)

MetCon:
CrossFit:
13 Minute AMRAP
15 toes to bar
10 snatches (75/95/135/155)/(55/65/95/105)
200 meter run
scaled: power cleans

CrossFit Lean:
For Time:
4K row
5 Rounds
10 single arm overhead lunges (40#/25#)
15 AbMat sit ups

Test: “Mind Games” (8/30/17)

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You’re not going to want to miss class today as it is a “test” 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:
2 minute machine
90 second pigeon stretch
3 Rounds:
10 calorie machine
8 wallballs
4 burpee to plate
*45 second rest after each round

MetCon:
CrossFit & CrossFit Lean:
“Mind Games”
Every 3 Minutes Complete:
2 Rounds
8 wallballs (20#/14#)
8 burpee to plate (45# plate)
*add 2 reps each round
*must wait until the full 3 minutes is complete before starting next round
*continue until failure or you quit
Example: 1st 3 minutes: 8 WB, 8 burpees
2nd 3 minutes: 10 WB, 10 burpees
3rd 3 minutes 12 WB, 12 burpees