CrossFit Workouts

Indoor Run 2×5 Wall Squat 2×10 Drop Squat, 2 count hold at top of triple extension 2x100ft Broad Jump Mobility: Couch Stretch 1st Rib Smash Wrist Stretch Strength: 1) 5x (1 Hang Power Clean + 1 Front Squat + 1 Shoulder 2 Overhead) 2) 6×1 Clean and Jerk @ 90% (full squat clean and split jerk all at 90%) or 2a) 6×3 Hang Power Clean + Shoulder 2 Overhead Notes:   Proficiency must be demonstrated on 1) in order to do 2), the Olympic standard clean and jerk. If you are new or still working on technique, you will be required to do 2a). Conditioning: 5-10-15-20-15-10-5 Goblet Squat, 24kg(16Kg) Box Jump, 30″(24″) The 2013 Paleo Challenge Kick Off. Good luck and good eating to all the participants. Special shout out to the Caveman Cafeteria who catered our event and supplied some bad ass Paleo grub. If you haven’t heard their...
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Reminder, no yoga due to the Paleo Challenge   Warm-up: Coaches Choice Workout: 1 Mile Run 50 Squats 40 Hand Release Push-ups 30 Burpees
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Warm-up: 2×5 Wall Squat 2×10 Deck Squat 2×10 PVC Pass Through 2×10 PVC OHS Mobility: Mt. Climber Stretch Olympic Wall Squat (It’s on the poster if your curious) Strength: 1) Back Squat, 3-3-3-3-3-3+ 2) Over Head Squat, 3-3-3-3-3-3+ 20-25min time limit Notes:   Increase weight as you go up, work up to a heavy 3 rep. The 3+ will be done at 70%, aka drop set. The goal for Back Squat being 12 or more, OHS 8 or more.       Conditioning: 50 Deadlifts, 75#(55#) 50 Hang Cleans, 75#(55#) 50 Push Press, 75#(55#) 50 Lunges, 75#(55#), total and in place Go Fast!
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Warm-up: Indoor Run 2x100ft High Knees 2x100ft Butt Kickers 2x100ft Toy Soldiers 2x100ft Lateral Side Steps 2x100ft Karaoke Each Leg 10x Leg Swing Forward/Back 10x Leg Swing Side/Side Mobility: Posterior Chain Floss Couch Stretch Barbell Calf Smash Workout: “Michael” 3 Rounds 800m Run 50 Superman’s 50 Sit-ups Last done: ?? (if someone knows please post on FB)
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Warm-up: Indoor Run 2×5 Wall Squat 2×10 Squat 2×10 PVC Pass Through 2×10 PVC Shoulder Press Group Mobility: Mt. Climber Stretch Wrist Stretch 1st Rib Smash Strength: 1) Front Squat, 3-3-3-3-3-3+ 2) Shoulder Press, 3-3-3-3-3-3+ Warm-up with 2×3 on each movment 25min time limit Notes:   Increase weight as you go up, work up to a heavy 3 rep. The 3+ will be done at 70%, aka drop set. The goal for front squat being 12 or more, shoulder press 8 or more. Conditioning: Progression Ladder 10min time limit Thruster, 95#(65#) Pull-up, strict if you got it Notes:   Reps will be done as such 1 Thruster, 1 Pull-up, 2/2, 3/3 and so on till the 10min is up.
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