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⚠️ ATTENTION MEMBERS ⚠️
Due to current weather conditions we will be cancelling the following classes:

MIDTOWN: 5AM, 6AM & 7AM
SOUTH: 5:30AM, 6:30AM & 7:30AM

Gym Rat Foods meals will be delivered at 9AM.

GROUP CLASS WORKOUT

Warm Up:
Pigeon Stretch (90 seconds each side)
40 banded good mornings
3 Rounds:
10 leg swings (each direction)
10 lunges
10 air squats

Strength: Back Squat (every 1:40)
Strength: 4×4 @80%
Volume: 4×8 (choose weight)

MetCon:
CrossFit:
11 minute AMRAP
15 bar facing burpees
10 power cleans (135#/95#)
10 front Squats (135#/95#)
15 bar facing burpees
8 power cleans (155#/105#)
8 front squats (155#/105#)
15 bar facing burpees
6 power cleans (185#/125#)
6 front squats (185#/125#)
15 bar facing burpees
4 power cleans (205#/135#)
4 front squats (205#/135#)
scaled: 95#/65#, 115#/75#, 135#/95#, 155#/105#
*Score is time, add :01 for every uncompleted rep

CrossFit Lean:
11 minute AMRAP
10 push ups
14 lunges
8 deadlifts (135#/95#)

 

SPEEDFIT (Midtown 6AM)

Warm Up:
500 meter row
20 calorie bike
Glute Activation:
20 banded good mornings
15 air squats
Warm Up for Strength:

5×2 tempo back squats (with bar and pause at the bottom)

Strength: Back Squat
6×3, increasing weight (start at 65%)

Wallballers

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
10 kettlebell swings
15 hollow rocks
10 pushups
6 lunges (each leg)
Finish with:
20 leg swings
20 scorpions
15 PVC pass throughs
15 PVC good mornings

Accessory Work: 13 minute AMRAP
4×8 Bulgarian split squats, each leg
100 banded good mornings
4×8 strict pullups/12 ring rows

MetCon:
CrossFit:
Partner WOD
100 wall balls
180 double unders

100 KB swings (53#/35#)
60 power cleans (135#/95#)
100 wall balls (20#/14#)
Adv: 20 muscle ups/bar muscle ups
*24 minute time cap

CrossFit Lean:
6 Rounds
15 calorie machine
20 air squats
10 burpees
*24 minute time cap

Kipping It Real

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GROUP CLASS WORKOUT

Warm Up:
2 minute machine
3 Rounds:
10 Supermans
10 laying PVC pass throughs
10 groiners
Finish with:
15 PVC overhead squats
15 PVC good mornings

Strength: (every 1:30)
Strength: 6×3 overhead squats (rising)
Technique: 6×3 front squats (rising)
CrossFit Lean: no strength

MetCon:
CrossFit:
10 minute AMRAP
9 thrusters (95#/65#)
8 pull ups
7 burpees

CrossFit Lean:
40 minute AMRAP
15 deadlifts (135#/95#)
45/35 calorie bike
135 double unders

 

SKILLS (Midtown 4:30PM)
Arms

 

LADIES NIGHT (Midtown 6:30PM)

Warm Up:
2 minute machine
2 Rounds:
1 minute goblet squat hold
15 PVC pass throughs
12 PVC good mornings
2 minute T-Spine mobility
20 wall squats

Skill of the Month: Overhead Squats
10 minute movement breakdown

MetCon:
20 minute AMRAP
8 overhead squats (55#)
16 calorie machine
25 deadlifts (55#)
32 double unders

Push it… Push it Real Good

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GROUP CLASS WORKOUT

Warm Up:
40/30 calorie machine
2 Rounds:
10 single arm kettlebell press
10 single arm kettlebell high pull
20 meter overhead kettlebell walk

StrengthPush Press (every 1:20)
5×4 (choose weight, same across)

MetCon:
CrossFit:
buy in: 1 mile bike
4 Rounds
4 clean and jerks (135#/95#)
7 push ups
11 box jumps (24″/20″)
cash out: 1 mile bike
Adv.: HSPU, 165#/115#
* 18 minute time cap

CrossFit Lean:
4 Rounds
500 meter row
10 toes to bar/15 knee raises
30 double unders
*18 minute time cap

 

SPEEDFIT (Midtown 12PM)

Warm Up:
20 calorie bike
2 Rounds:
10 push ups
5 burpees
10 Russian kettlebell swings
20 PVC passs throughs
20 PVC good mornings

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, box handstand push ups

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