12312014

Our Town CrossFit – CrossFit

(No Measure)

1,000 Meter Row

Then…

5 Rounds

15 Squats

15 Sit Ups/GHD’s

15 Good Mornings/Back Extensions

Then…

Grab the bar and begin barbell warm-up

Front Squat/Back Squat (94% of Week 5 Day 1)

Front Squat/Back Squat

Year Ender (Time)

50 Pull Ups

40 Push Ups

30 Sit Ups

20 Squats

Rest 3 Mins

20 Squats

30 Sit Ups

40 Push Ups

50 Pull Ups

Posted in Workouts

12302014

Our Town CrossFit – CFK Seniors

(No Measure)

3 rds

250m Row

10 walking lunges

10 squat

10 sit up

Metcon (AMRAP – Rounds and Reps)

8:00 min AMRAP

4 burpee – 4 skips

6 burpee – 6 skips

8 burpee – 8 skips

10 burpee – 10 skips

etc until time cap

Posted in Workouts

12302014

Our Town CrossFit – CrossFit

(No Measure)

Jog 10 Laps

Then…

4 Rounds

15 Squats

15 Push Ups

15 Sit Ups/GHD’s

15 Good Mornings/Back Extensions

Metcon (Time)

4 Rounds:

4 Deadlifts (185/125)

3 Power Cleans (185/125)

2 Push Jerk (185/125)

Rest 10 Min

21 Box Jumps (20/20)

21 Pull Ups

15 Box Jumps (24/24)

15 Pull Ups

9 Box Jumps (30/30)

9 Pull Ups

Rest 10 Min

2 Rounds:

25 Calorie Row

25 Alternating Pistols

Posted in Workouts

12292014

Our Town CrossFit – CFK Seniors

(No Measure)

3 rounds

bear crawl

10 jumping jacks

forward roll

10 vertical jumps

2 broad jumps

10 sec bar hang

5 perfect squat

30 sec hold at bottom of last squat

Metcon (Time)

15-12-9

Thrusters (95#/65#)

Pull Ups (wrap thumbs)

– rest 3:00min –

12-9-6

Thrusters (95/65)

Pull Ups

– rest 2:00min –

9-6-3

Thrusters

Pull Ups

Posted in Workouts

12292014

Our Town CrossFit – CrossFit

Week 5 Day 1 – 85% of your 1 rep max front squat.
6 Sets of 3 front squats & 6 back squats
The weight is getting heavy – for the next 4 weeks our Monday workouts will focus on the front/back squat lifting cycle.
Essentially, we will warm up, complete the strength WOD and in the remaining time have an open gym.

Warm-up (No Measure)

1,000 Meter Row

Then…

5 Rounds

15 Squats

15 Sit Ups/GHD’s

15 Good Mornings/Back Extensions

Then…

Grab the bar and begin barbell warm-up

Front Squat/Back Squat (Week 5 Day 1 – 85% of FS 1 Rep Max)

Front Squat/Back Squat

Posted in Workouts

12282014

Our Town CrossFit – CrossFit

Get outside and enjoy the beautiful winter weather.

Posted in Workouts

12272014

Our Town CrossFit – CrossFit

Open Gym

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

Front Squat/Back Squat (Week 4 Day 3 – 60% of FS 1 Rep Max)

Front Squat/Back Squat

Posted in Workouts

12242014

Our Town CrossFit – CFK Seniors

Base Line Warm Up (No Measure)

2 Rounds

500 M Row

5 Pull Ups

10 Push Ups

15 Sit Ups

20 Air Squats

12 Days of Christmas (Time)

1 – Power Clean (125,75)

2 – Hand Stand Push Ups

3 – Thrusters (125,75)

4 – Double Unders

5 – Over the Shoulder Medicine Ball

6 – Box Jumps (30,24)

7 – Shoulder to Overhead (125,75)

8 – Hand Release Burpees

9 – Kettle Bell Swings (53,35)

10 – Deadlifts (125,75)

11 – Toes to Bar

12 – Wall Ball (20,14)

Posted in Workouts

12242014

Our Town CrossFit – CrossFit

Warm Up
Strength – Front Squat/Back Squat (Week 4 Day 2)
Metcon – 10 Rounds – Deadlifts & Push Ups

Warm-up (No Measure)

2 Rounds:

10 Laps easy Jog

Burpees x 15

Back Extensions x 15

Pull Ups x 10

Front Squat/Back Squat (94% of Week 4 Day 1)

Front Squat/Back Squat

Metcon (Time)

10 Rounds

15 Deadlifts (135/95)

15 Hand Release Push Ups

Posted in Workouts

12232014

Our Town CrossFit – CFK Seniors

1/2 Cindy (No Measure)

5 Pull Ups

10 Push Ups

15 Squats

Metcon (Time)

5 RFT (4)

400m Row

20 Sit ups

15 Front Squat (35#/15#)

10 Shoulder Press (35#/15#)

Posted in Workouts
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