11282014

Our Town CrossFit – CrossFit

Row then HPC, GHD, FS (No Measure)

500 meter row

Then three rounds of:

Hang power clean x 8

GHD x 8

Front squats x 8

Back Squat (75% of max)

Hang Power Clean (Heavy single)

CrossFit Games Open 12.1 (AMRAP – Rounds and Reps)

7-Minute AMRAP of:
Burpees to a 6″ target

Posted in Workouts

11272014

Our Town CrossFit – CrossFit

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

Box Jumps (Max height)

20 Min EMOM – Row/HSPU (AMRAP – Reps)

EMOM – 20 Min

Even – Row for Calories (15/12)

Odd – 5 Deficit HSPU (25 lbs plate)

Posted in Workouts

11262014

Our Town CrossFit – 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

Handstand Hold (10 min handstand hold practice )

Handstand Progression

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

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11252014

Our Town CrossFit – CrossFit

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
40 min time cap

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11242014

Our Town CrossFit – CrossFit

Fischer Warm Up (No Measure)

3 Rounds
500 Meter Row
10 KB Swings
10 Burpees

Muscle-ups (practice)

Dark & Stormy (Time)

25 Deadlifts (225/155)

50 Pull-Ups

25 Deadlifts (225/155)

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11242014

Our Town CrossFit – CrossFit

Fischer Warm Up (No Measure)

3 Rounds
500 Meter Row
10 KB Swings
10 Burpees

Muscle-ups (Practice)

Dark & Stormy (Time)

25 Deadlifts (225/155)

50 Pull-Ups

25 Deadlifts (225/155)

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11212014

Our Town CrossFit – CrossFit

Warm Up – 10 Minutes
Barbell Gymnastics – 20 Minutes Barbell Work
Metcon – Air Force

Row then HPC, GHD, FS (No Measure)

500 meter row

Then three rounds of:

Hang power clean x 8

GHD x 8

Front squats x 8

Metcon (Time)

For Time:

20 Thrusters (95/65)

20 Sumo Deadlift High Pull (95/65)

20 Shoulder to Overhead (95/65)

20 Overhead Squats (95/65)

20 Front Squats (95/65)

*Every Minute you must stop where you are and perform 4 burpees

Posted in Workouts

11202014

Our Town CrossFit – CrossFit

Warm-up (No Measure)

10 Minute Tabata Row

20 Seconds On

10 Seconds Off

Increase Intensity Each Minute

10 Minute Movement Prep

Deadlifts

Thrusters

Clean & Jerks

Metcon (Time)

With a continuously running clock:

For time:

21 Deadlifts (225/155)

Shuttle Run x 4

15 Deadlifts

Shuttle Run x 4

9 Deadlifts

Shuttle Run x 4

Rest 5 minutes

21 Thrusters (95/65)

Shuttle Run x 4

15 Thrusters

Shuttle Run x 4

9 Thrusters

Shuttle Run x 4

Rest 5 minutes

21 Clean & Jerks (135/95)

Shuttle Run x 4

15 Clean & Jerks

Shuttle Run x 4

9 Deadlifts & Jerks

Shuttle Run x 4

Stop the clock.

Posted in Workouts

11192014

Our Town CrossFit – CFK Seniors

Warm Up
Skill – Hang Power Snatch
WOD
Mobility

(No Measure)

3 Rounds

10 Shoulder Dislocates with PVC

10 Overhead Squats with PVC

15 sec holdout bottom of OHs with PVC

10 Overhead Walking Lunge with PVC

10 One legged side-to-side hops alt legs

2 Forward Rolls

3 Shuttle/Back Pedals

Metcon (AMRAP – Rounds and Reps)

15:00 min AMRAP

4 Handstand Push Up

8 Hang Power Snatch (45#/35#)

16 Double Unders

200m Row

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11192014

Our Town CrossFit – CrossFit

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

Linchpin (No Measure)

4 Rounds

10 Calorie Row

10 GHD Sit-Ups

10 Good Mornings

10 Air Squats

5 Strict Pull-Ups

*Increase the pace each round

Jorge (Time)

For time:
30 GHD sit-ups
15 Squat cleans, 155#
24 GHD sit-ups
12 Squat cleans, 155#
18 GHD sit-ups
9 Squat cleans, 155#
12 GHD sit-ups
6 Squat cleans, 155#
6 GHD sit-ups
3 Squat cleans, 155#

Posted in Workouts
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