07312015

Our Town CrossFit – CrossFit

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

Posted in Workouts

07302015

Our Town CrossFit – CrossFit

With a running clock…
– Metcon 1 begins at 0:00 and has an 8 min time cap
– Metcon 2 begins at 10:00 and has an 8 min time cap

RX’d – men – 4x45lbs
RX’d – women – 4x25lbs

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Metcon (Time)

3 Rope Climb Ascents

24 Calorie Row

200 Meter Run

8 Kettle Bell Squat Snatches (44/26)

Metcon (Time)

12 Deficit HSPU’s

24 Calorie Row

200 Meter Run

8 Deadlifts (315/225)

Posted in Workouts

07292015

Our Town CrossFit – CFK Seniors

(No Measure)

3 rounds or 5-10 min.

monkey hang on bars (dead hang) when you fall off you will complete:

100m sprint

10 squats

5 push ups…not hand release try to get that full plank push up.

Metcon (Time)

3 Rounds

10 Pull Ups

15 Hand Release Push Ups

20 Sit Ups

25 Squats

Rest 3:00 minutes between each round.

Posted in Workouts

07292015

Our Town CrossFit – CrossFit

The scale for Muscle Ups
5 MU’s = 2 Rounds of 5 Pull Ups & Sprint

Warm-up (No Measure)

4 Rounds

10 Calorie Row

10 Sit-Ups

10 Good Mornings

10 Air Squats

5 Strict Pull-Ups

Jason (Time)

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
To learn more about Jason click here

Posted in Workouts

07282015

Our Town CrossFit – CFK Seniors

Our Town Warm Up (No Measure)

3 Rounds
10 Air Squats
10 Burpee Long Jumps
10 Wall Balls (12,10)
10 Sit Ups
10 Good Mornings

Metcon (Time)

3 Rounds

50 Double Unders

7 Hang Clean & Jerk (95/65)

****24min Time Cap

Posted in Workouts

07282015

Our Town CrossFit – CrossFit

Our Town Warm Up (No Measure)

3 Rounds
10 Air Squats
10 Burpee Long Jumps
10 Wall Balls (12,10)
10 Sit Ups
10 Good Mornings

Metcon (Time)

3 Rounds

70 Double Unders

7 Hang Clean & Jerk (115/85)

****24min Time Cap

Posted in Workouts

07242015

Our Town CrossFit – CrossFit

Run 5,000 meters
Post times to athlete performance.

Posted in Workouts

07232015

Our Town CrossFit – CrossFit

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

Crossfit HQ – 071915 (Time)

5 rounds for time of:

25 kettlebell swings, 2 pood

25 GHD sit-ups

25 back extensions

25 knees-to-elbows

Posted in Workouts

07222015

Our Town CrossFit – 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

CrossFit HQ – 071815 (Time)

5 rounds for time of:

20 wall-ball shots, 20-lb. ball

225-lb. deadlifts, 10 reps

Posted in Workouts

07212015

Our Town CrossFit – CrossFit

1/2 Cindy (No Measure)

5 Pull Ups

10 Push Ups

15 Squats

Crossfit HQ – 071715 (Time)

10 rounds for time of:

5 handstand push-ups

10 one-legged squats, alternating

15 pull-ups

Posted in Workouts
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