06302014

Main – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

The Admiral (courtesy CFNE) (Time)

3 Rounds
20 Burpee Pull Ups
20 Front Squats (155,95)
20 Box Jumps (24/20)

Posted in Workouts

06282014

Main – CrossFit

Open Gym
Post Results to Athlete Performance

Posted in Workouts

06272014

Main – CrossFit

10 Minutes Max (No Measure)

2 Rounds
30 Sec – Swan Dives/Reverse Dives
30 Sec – Dive Bomber Push Ups
30 Sec – Alternating Front Lunges
30 Sec – Alternating Side Lunges
30 Sec – Squats
30 Sec – Burpees
30 Sec – Inch Worm
30 Sec – Duck Walk
30 Sec – High Knees
30 Sec – Walking Front Leg Kicks

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Posted in Workouts

06262014

Main – CrossFit

Rest 3-4 minutes each round

Our Town Warm Up (No Measure)

3 Rounds
10 Air Squats
10 Burpee Long Jumps
10 Wall Balls (12,10)
10 Sit Ups
10 Good Mornings

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

Posted in Workouts

06252014

Main – CrossFit

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

Metcon (AMRAP – Reps)

7 min Amrap
200m Row
15 Push Ups (Hand Release)

Rest 3 Minutes

7 min Amrap
200m Row
15 Ring Dips

Rest 3 Minutes

7 min Amrap
200m Row
15 Toes to Bar

Posted in Workouts

06242014

Main – CrossFit

Don’t dog this workout. Don’t go slow on the burpees just to get more double unders. Go hard at each station!

Base Line Warm Up (No Measure)

2 Rounds
500 M Row
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Air Squats

Metcon (AMRAP – Reps)

“The Ghost”

6 Rounds
1 Min of Rowing for Calories
1 Min of Burpees
1 MIn of Double Unders
1 Min Rest

Posted in Workouts

06232014

Main – CrossFit

Warm Up
Skill Practice – Pistols (10 Mins)
Skill Practice – Deadlifts (10 Mins to est. working weight)
Metcon – 12 Min AMRAP

Coach’s Warm Up (No Measure)

25 x Jumping Jacks (arms behind you)
10 x Jumping Jacks (forward and back)
4 x Long Lunge (with twist)
6 x Single Leg Lateral Lunge (onto heal)
10 x Bent Over Swing
4 x Hamstring Stretch w 5 x Push Up
Arm Circles
6 x Palms to Sky w Twist

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

2 Deadlifts (225/155)
2 Pistols (Alternating)
4 Deadlifts (225/115)
4 Pistols (Alternating)
6 Deadlifts (225/155)
6 Pistols (Alternating)…

Posted in Workouts

06212014

Main – CrossFit

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06202014

Main – CFK Seniors

(No Measure)

stretch what is tight

Metcon (Time)

3 Rounds for time:
20 Pull Up
30 Push Up
40 Sit Up
50 Squat
* rest 3min between each round*

Posted in Workouts

06202014

Main – CrossFit

Perform each round as an individual WOD
It will be hard – it will hurt – you are getting better
Plus, you have the weekend to recover and have fun.
Just Work

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Posted in Workouts
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