04302015

Our Town CrossFit – CrossFit

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Push Jerk (1×5@50%, 1×5@60%, 1×3@70%, 6×2@ 80%)

Deadlift (1×5@50%, 1×5@60%, 1×3@70%, 6×2@ 80%)

Metcon (AMRAP – Rounds and Reps)

Death By HSPU

With a continuously running clock perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

***When finished rest the next minute, then perform 5 burpees on the minute until everyone is done***

Posted in Workouts

04292015

Our Town CrossFit – CrossFit

(No Measure)

Accumulate 100 Double Unders

Then…

Flexibility

Box Shoulder Stretch 4×0:20

Handstand Work

6×0:20 30 Degree Handstand Hold (0:20 rest between sets)

Skills and Drills

20 Handstand Shoulder & Hip Touches, broken up however you need to break them.

Bench Press (1×5 @ 50%, 1×5 @ 60%, 1×3 @ 70%, 6×2 @ 80%)

Metcon (Time)

15-9-6

Burpees into front roll

Chest to Bar Pull Ups

*Scales for chest to bar

1) Pull Ups

2) Arch to Hollow

Posted in Workouts

04282015

Our Town CrossFit – CrossFit

It’s nice out – we’re Running

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Metcon (AMRAP – Rounds and Reps)

7 Rounds, On the 3:00:

400 Meter Run

12 Toes to Bar

Posted in Workouts

04272015

Our Town CrossFit – CFK Seniors

(No Measure)

10 Minutes:

1 Minute Single Skips

30 Seconds Dive Bombers

30 Seconds Jumping Jacks

1 Minute Double Unders

30 Seconds Dive Bombers

30 Seconds Jumping Jacks

1 Minute Double Unders

30 Seconds Dive Bombers

30 Seconds Jumping Jacks

1 Minute Double Unders

30 Seconds Dive Bombers

30 Seconds Jumping Jacks

1 Minute Double Unders

30 Seconds Dive Bombers

30 Seconds Jumping Jacks

–Barbell Work–

Push Jerk (1×5@50%, 1×5@60%, 1×3@70%, 6×5@ 80%)

Posted in Workouts

04272015

Our Town CrossFit – CrossFit

(No Measure)

10 Minutes:

1 Minute Single Skips

30 Seconds Dive Bombers

30 Seconds Jumping Jacks

1 Minute Double Unders

30 Seconds Dive Bombers

30 Seconds Jumping Jacks

1 Minute Double Unders

30 Seconds Dive Bombers

30 Seconds Jumping Jacks

1 Minute Double Unders

30 Seconds Dive Bombers

30 Seconds Jumping Jacks

1 Minute Double Unders

30 Seconds Dive Bombers

30 Seconds Jumping Jacks

–Barbell Work–

Push Jerk (1×5@50%, 1×5@60%, 1×3@70%, 6×5@ 80%)

Deadlift (1×5@50%, 1×5@60%, 1×3@70%, 6×5@ 80%)

Posted in Workouts

04242015

Our Town CrossFit – CrossFit

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Metcon (Time)

Partner WOD (one partner working at a time)

100 Burpees (over your partner)

200 KB Swings (53/35)

300 Squats

800 Meter Row

300 Squats

200 KB Swings (53/35)

100 Burpees (over your partner)

45min time cap…remaining movements added to time

Posted in Workouts

04232015

Our Town CrossFit – CFK Seniors

(No Measure)

Athlete Choice – get warm and stretch

Metcon (AMRAP – Reps)

10 min EMOM

even – 10 burpee box jumps

odd – 20 sit ups

Rolling Randy (Time)

75 Power Snatches (45/35)

Every time you set the bar down 5 forward rolls

Posted in Workouts

04232015

Our Town CrossFit – CrossFit

Warm up – 10 Minutes Athlete’s Choice
Weightlifting – 40 Minutes (Push Jerks & Deadlifts)
The Metcon will begin at 50:00 Minutes

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Push Jerk (1×5@50%, 1×5@60%, 1×3@70%, 6×2@ 80%)

Deadlift (1×5@50%, 1×5@60%, 1×3@70%, 6×2@ 80%)

Metcon (5 Rounds for reps)

5 – 1:00 Minute Rounds

30 Double-Unders

With the remaining time:

Max Effort Hand Release Push Ups

Rest 15 seconds between rounds

*Score is Push Ups per Round

Posted in Workouts

04222015

Our Town CrossFit – CrossFit

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Metcon (AMRAP – Reps)

21 Min Alternating EMOM

10 Burpee Box Jumps (20/20)

20 Abmat Sit Ups

-1 Minute Rest at the 10 Minute Mark-

Posted in Workouts

04212015

Our Town CrossFit – CrossFit

(No Measure)

Row 500 Meters

Barbell Work

10 Additional Minutes to stretch and determine working weight for OHS’s

Metcon (Time)

50 Double Under Buy-In

-immediately into-

4 Rounds for Time

7 Muscle Ups (7 Pull Ups + 100 Singles))

10 Overhead Squats (115/75)

15 Handstand Push-Ups

20 Over the Bar Burpees

30 Minute Time Cap

Posted in Workouts
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