04302014

Main – CrossFit

Warm Up
Metcon
Core Cash Out – Not For Time
– 3 rounds of:
– 10 GHD Sit-ups
– 15 Supermans
– 20 Hollow Rocks

Getting Warmer (No Measure)

2 Rounds
500 Meter Row
5 Jumping Med Ball Overhead Throws
10 Pause Squats
15 Jumping Jacks
20 Walking Lunges
1 Sun Salutation

Tygra (Time)

50-40-30-20-10 – Wall Balls (20/14)
25-20-15-10-5 – Box Jumps (24/20)

Posted in Workouts

04302014

Main – CrossFit

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Posted in Workouts

04292014

Main – CrossFit

Metcon 1 – Record total reps and if necessary the scaled movement.
Metcon 2 (extra work) – Record time and if necessary the scaled movement

Listowel Classic (No Measure)

3 Rounds
5 Surya Namaskar
10 Air Squats
10 Walking Knee Holds
10 Alternating Lunges

Metcon (AMRAP – Reps)

7 Minute AMRAP
25 Pull Ups
20 Squats
15 Push Ups
10 Toes to Bar
5 Muscle Ups

Metcon (Time)

50 Hand Stand Push Ups
Every time you come off of the wall complete 5 clean and jerks (135/95)

Posted in Workouts

04282014

Main – CrossFit

Deload Monday
Fun With KB’s

Jog, Stretch & Row (No Measure)

Easy Jog – 10 Laps
20 Front Leg Swings
20 Back Leg Swings
20 Side Leg Swings
Pike Stretch – 1 Min
Pancake Split – 1 Min
Middle Split – 1 Min
Sink Mobilization
Triple Bully
500 Meter Row – Easy Pace

Metcon (No Measure)

KB suspended Bench Press, warm up
KB suspended Bench Press, 3×10 (increasing weight)
KB suspended Bench Press, max reps

3 Rounds for quality:
10 KB burpee to press (26/18)
10 KB walking lunge/leg (26/18)

Accumulate 3 minutes in each position:
Right side plank hold
Plank hold
Left side plank hold

Posted in Workouts

04262014

Main – CrossFit

Back Squats and Open Gym
Today marks the final day of the Smolov Jr. lifting cycle.
Post Additional Results to Extra Performance
Have fun

Athlete’s Choice – Open Gym Warm Up (No Measure)

Back Squat (10 Sets – 3 Reps – Smolov Jr. Week 3 Day 4)

Posted in Workouts

04252014

Main – CrossFit

Get Warm (No Measure)

3 Rounds
5 Dive Bomer Push Ups
10 Pause Squats
15 Lunge and Twist
20 Jumping Jacks

Back Squat (8×4 Smolov Jr. Week 3 Day 3)

Metcon (Time)

10 Rounds
12 Hand Release Push Ups
15 Sit-Ups

Posted in Workouts

04222014

Main – Fundamentals

Posted in Workouts

04242014

Main – CrossFit

Complete the workout and then work on your goat.
Post those results as extra performance.

Running Base Line (No Measure)

2 Rounds
10 Laps
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Squats

1-Mile Run (Time)

Max Effort 1-Mile Run

Posted in Workouts

04232014

Main – CrossFit

If the weather is nice we will be running outside
Metcon 2 – Ab work is optional and is not for time

Temperature Rising (No Measure)

2 Laps – Easy Jog
2 Laps – Side Steps
2 Laps – Cross Overs
2 Laps – High Knees
Ladder work

2 Rounds
Inch Worm x 10
Walking Lunges x 10/leg
Jumping Jacks x 10
Squats x 10
Alternating Pistols x 10/leg

100 Burpee (Time)

100 Burpees for time

Back Squat (7×5)

Metcon (AMRAP – Reps)

20 Sit Ups
20 Knees to Elbow
20 Toes to Bar
20 GHD Sit Ups
20 Hollow Rocks

– NOT FOR TIME –

Posted in Workouts

More Stretching

Main – Mobility

Posted in Workouts
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