01312015

Our Town CrossFit – CrossFit

Posted in Workouts

01302015

Our Town CrossFit – CFK Seniors

TABATA Row (No Measure)

5 min

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

9 Front Squat (95#/65#)

12 Knee to Elbow

18 Double Unders

Metcon (Time)

3 Rds

25 Sit up

1:00min Plank Hold

Posted in Workouts

01302014

Our Town CrossFit – CrossFit

Warm Up – 10 Minutes
Strength – 20 Minutes (Pause Squats 33X1)
Metcon – Open Workout 11.2 – 15 Minutes

(No Measure)

4 Rounds

10 Calorie Row

10 Sit-Ups

10 Good Mornings

10 Air Squats

10 Push Ups

*Increase the pace each round

Front Squat/Back Squat (Week 9 Day 3 – 60% of FS 1 Rep Max)

Front Squat/Back Squat

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

Posted in Workouts

01292015

Our Town CrossFit – CFK Seniors

(No Measure)

3 rds

10 Dot Drill

30 Walking Lunges (15 each leg)

2 Cartwheels

Max Monkey Hang (hip touch)

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

5 Burpee to 6″ target

10 Box Jumps

15 Sit Ups

Posted in Workouts

01292015

Our Town CrossFit – CrossFit

Warm Up – 10 Minutes
Skill – Establish Working Weight – 20 Minutes
Metcon – Increase Weight Each Round – Rest as Needed

Get Warm (No Measure)

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

CrossFit HQ – 150128 (7 Rounds for weight)

7 Sets of the following complex:

Thruster-Push Press-Push Jerk-Split Jerk

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

Posted in Workouts

01282015

Our Town CrossFit – CrossFit

Warm Up – 15 Minutes
Strength – Front Squat/Back Squat (Week 9 Day 2)
Metcon – Core Craziness

(No Measure)

1,000 Meter Row

Then…

4 Rounds

15 High Knees

15 Squats

15 Lunges

15 Sit Ups

15 Shoulder Dislocates

Then…

Grab the bar and begin barbell warm-up

Front Squat/Back Squat (Week 9 Day 2 – 80% of FS 1 Rep Max)

Front Squat/Back Squat

Metcon (Time)

3 Rounds for time:

25 GHD sit-ups

25 Back Extensions

15 Shoulder Press (115/75)

Scaling

GHD’s will be 35 Sit Ups

Back Extensions will be 25 Weighted Good Mornings (45/35) for quality

If you scale the GHD’s you will also scale the Back Extensions

Posted in Workouts

01272015

Our Town CrossFit – CFK Seniors

Warm Up –
Skill – Receiving wall ball
WOD
Mobility

Burpees, Back Ext, HS and Pull Ups (No Measure)

2 Rounds:

Burpees x 15

Back Extensions x 15

1 Minute Handstand Hold

Pull Ups x 10

Metcon (Time)

3 Rounds

35 Wall Ball (18/12)

3 Rounds of Cindy (5 pull ups, 10 push ups, 15 squat)

Posted in Workouts

01272015

Our Town CrossFit – CrossFit

Warm Up – 15 Minutes
Skill – Power Clean – 15 Minutes
Metcon – 20 Minute Time Cap

(No Measure)

500 Meters

Then…

4 Rounds

15 Squats

15 Lunges

15 Shoulder Dislocates

Then…

Rig & band stretches for your shoulders

Then…

Skill – Power Cleans

CrossFit HQ – 150126 (Time)

Power Cleans (115/75)

21-18-15-12-9-6-3

Alternating Pistols

42-36-30-24-18-12-6

Posted in Workouts

01262014

Our Town CrossFit – CrossFit

Warm Up – 10 Minutes
Strength – 20 Minutes
Metcon – 25 Minutes

(No Measure)

4 Rounds

10 Calorie Row

10 GHD Sit-Ups

10 Good Mornings

10 Air Squats

10 Push Ups

*Increase the pace each round

Front Squat/Back Squat (Week 9 Day 1 – 80% of FS 1 Rep Max)

Front Squat/Back Squat

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Posted in Workouts

01242015

Our Town CrossFit – CrossFit

Warm Up – Open Gym Warm Up
WOD – Athlete’s Choice

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

Posted in Workouts
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