08292014

Main – CrossFit

Warm Up – 10 Minutes Athlete’s Choice
Conditioning – Team Workout 2/4

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Metcon (Time)

15 – Thrusters (75/55)
15 – Pull Ups
10 – Thrusters (75/55)
10 – Pull Ups
5 – Thrusters (75/55)
5 – Pull Ups
30 – Calorie Row
30 – Bar Facing Burpees (2 foot take off)
30 – Hang Power Cleans (105/75)

Posted in Workouts

08282014

Main – CrossFit

Warm Up
Strength – 5 x 5 Back Squat – Establish the working weight. It will not change for the 5 sets. Rest until you are able to complete 5 reps each set for 5 sets.
Conditioning – 5 Minute AMRAP

1/2 Cindy (No Measure)

5 Pull Ups
10 Push Ups
15 Squats

Back Squat (5×5 (weight does not change))

Metcon (AMRAP – Reps)

5 Minute AMRAP:

10 Burpees
10 Pull-ups
10 Thrusters (95/65)

Posted in Workouts

08272014

Main – CrossFit

Warm Up – 2 Rounds
Conditioning – 20 Min EMOM – Push/Pull
Strength – Front Squat – 3:26

Warm-up (No Measure)

2 Rounds
500 Meter Row
10 Push Ups
20 Sit Ups
30 Squats

Followed By:
Shoulder Dislocates
Arm Circles
Band Stretches (Shoulders)

Metcon (AMRAP – Rounds)

20 Minute Alternating EMOM
10 Handstand Push-Ups
Distance Sled Pull (1 Length)

Posted in Workouts

08262014

Main – CrossFit

Warm Up – Base Line
Metcon – EMOM 20
Skill – Muscle Up Practice (remaining time)

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 – Rounds)

20 Min EMOM (alternate mins)
Even min – 2 Length Sled Push (low/high)
Odd min – 10 Box Jumps (24/20)

Posted in Workouts

08252014

Main – CrossFit

Build To Working Weight (No Measure)

Row 500 Meters
5 Minutes Double Under Practice
10 Minutes to Establish Working Weight

Metcon (Time)

10-8-6-4-2
Overhead Squat (Body Weight)

10-15-20-25-30
Pull ups

Posted in Workouts

08222014

Main – CrossFit

Warm Up – 10 Mins
Metcon – 21-15-9
Cool Down – Rowling

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Metcon (Time)

21-15-9:
Front Squat (135/95)
Lateral Barbell Burpees

Posted in Workouts

08212014

Main – CrossFit

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 (Time)

1000m Legless Row
* every minute on the minute rower must get off and complete 3 burpees

Rest 5 mins

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Posted in Workouts

08202014

Main – CrossFit

Warm Up
Metcon – Post total number of toes to bar to Wodify
Strength – Walking lunges (length of box)
Weights begin on the ground

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Metcon (AMRAP – Reps)

Complete 10 2-minute rounds of:

7 Burpees Over the Rower
250 M Row

Max Toes to Bar

Rest 1 minute between rounds

Front Rack Lunge (4×10)

Posted in Workouts

08192014

Main – CrossFit

Warm Up – Base Line Warm Up
Strength – Back Squat (add weight each set)
Core – Accumulate 5 Minutes of plank (elbows) – each time the athletes falls out of plank they must complete 10 sit ups.

Base Line Warm Up (No Measure)

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

Back Squat (5×5)

Posted in Workouts

08182014

Main – CrossFit

Warm Up – 10 Minute Athlete’s Choice
Metcon – Post number of calories rowed each round to Wodify

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Metcon (Calories)

Crossfit.com

Complete 10 2-minute rounds of:

5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats

Row for calories

Rest 1 minute between rounds

Posted in Workouts
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