12302015

Our Town CrossFit – CrossFit

Warm up and grab a partner

Each pairing will work their way through the stations (try to beat your partner at each station). You will work for 1 minute and then recover/move to the next station during the 15 second rest time.
Each team will move through the stations together and complete two rounds.

10 Minutes Max (No Measure)

2 Rounds

30 Sec – Swan Dives/Reverse Dives

30 Sec – Dive Bomber Push Ups

30 Sec – Alternating Front Lunges

30 Sec – Alternating Side Lunges

30 Sec – Squats

30 Sec – Burpees

30 Sec – Inch Worm

30 Sec – Duck Walk

30 Sec – High Knees

30 Sec – Walking Front Leg Kicks

Metcon (Time)

10 Stations Rotate On The Clock

(1 Minute Work:15 Seconds Rest)

1) Hand Release Push Ups

2) AbMat Sit Ups/GHD’s

3) Assault Bike (calories)

4) Slam Balls (30,50,80,125,150)

5) Concept 2 Rower (calories)

6) Thrusters (95/65)

7) Walking Lunges

8) Burpees

9) Wall Balls (20/14)

10) Pulls Ups/Chest to Bar/Bar Muscle Ups*

Posted in Workouts

12292015

Our Town CrossFit – CrossFit

Open Gym
Do Something Great and Post It To Athlete Performance

or do this…

Metcon (Time)

15-12-9-6-3

Power Clean (135/95)

HSPU

Front Squat (135/95)

HSPU

Time Cap: 18 minutes

Posted in Workouts

12282015

Our Town CrossFit – CrossFit

(No Measure)

15 Rounds

250 Meter Row

-rest 1 minute-

Partner up and alternate each round for 30 (rest while your partner rows).

This is a warm up – increase the intensity throughout the warm up.

Metcon (12 Rounds for reps)

OTM for 12 Minutes

30 Double Unders/Singles

1 Clean (185/115)

1 Clean & Jerk (185/115)

(each round 32 reps)

Posted in Workouts

12242015

Our Town CrossFit – CrossFit

The workout is performed just like the song…

Merry Christmas

1
2,1
3,2,1
4,3,2,1
5,4,3,2,1
6,5,4,3,2,1
7,6,5,4,3,2,1
8,7,6,5,4,3,2,1
9,8,7,6,5,4,3,2,1
10,9,8,7,6,5,4,3,2,1
11,10,9,8,7,6,5,4,3,2,1
12,11,10,9,8,7,6,5,4,3,2,1

Fischer Warm Up (No Measure)

3 Rounds
500 Meter Row
10 KB Swings
10 Burpees

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

12232015

Our Town CrossFit – CrossFit

Base Line Warm Up (No Measure)

2 Rounds

500 M Row

5 Pull Ups

10 Push Ups

15 Sit Ups

20 Air Squats

Deadlift (60% of 1 Rep Max)

Deadlift (60% + 10 lbs)

Deadlift (60% + 20 lbs)

Deadlift (60% + 30 lbs)

Deadlift (60% + 40 lbs)

Deadlift (60% + 50 lbs)

Metcon (Calories)

Partner WOD – 15 Minutes

15 Calorie Row (alternate)

*while partner 1 is rowing partner 2 completes walking KB lunges (2 x 35/26)

*partner can only row while the other partner is lunging

Posted in Workouts

12222015

Our Town CrossFit – CrossFit

Open Gym Tuesday
12:00 pm – 1:00 pm
4:30 pm – 5:30 pm
5:30 pm – 6:30 pm

Practice a movement, catch up on a missed WOD or do this …

Mix and match or do all three (resting 3 minutes between each amrap).

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

40 Double Under’s

20 GHD Sit Ups

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

20 Calorie Assault Bike

10 Bench Press (155/105)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

20 Calorie Row

10 Strict Handstand Push Ups

Posted in Workouts

12212015

Our Town CrossFit – CrossFit

Warm-up (No Measure)

From The Hang

5 Reps building on top of each other

1) Shrugs (with violent hip)

2) Elbows high & outside

3) Into Front Rack

4) Into Front Squat

4 Rounds – 5 Reps Each Movement

1) Strict Press

2) Push Press

3) Push Jerk

4) Split Jerk

Big Clean Complex

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

*Goal is to build in weight each set

Metcon (No Measure)

Cash Out – OTM for 16 Minutes

Minute 1 – 10 Strict Pull Ups

Minute 2 – 20 GHD’s (20 Sit Ups)

Minute 3 – 30 Second Side Plank Hold

Minute 4 – 40 Double-Unders

Posted in Workouts

12182015

Our Town CrossFit – CrossFit

Strength
Every minute, on the minute, for 5 minutes:

Front Squat
*Set 1*Set 2*Set 3*Set 4*Set 5

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):

Front Squat
*Set 6*Set 7*Set 8*Set 9*Set 10

Rest 5 Minutes

Metcon – Abs & Shoulders

Warm-up (No Measure)

2 Rounds

500 Meter Row

5 Pull Ups

10 Push Ups

15 Sit Ups

20 Squats

Front Squat (1 x 2 @ 60% of 1 rep max)

Front Squat (1 x 2 @ 65% of 1 rep max)

Front Squat (1 x 2 @ 70% of 1 rep max)

Front Squat (1 x 2 @ 75% of 1 rep max)

Front Squat (1 x 2 @ 80% of 1 rep max)

Front Squat (1 x 1 @ 85% of 1 rep max)

Front Squat (4 x 1 @ 90% of 1 rep max)

Metcon (Time)

50 GHD’s/Sit Ups (touch the floor/foot pad)

50 Double Unders (50 OTB lateral jumps)

50 Shoulder To Overhead (45/35)

50 Toes To Bar (Toes to Rig)

50 Handstand Push Up’s

15 Min Time Cap

Posted in Workouts

12172015

Our Town CrossFit – CrossFit

12:00 pm – Open Gym

5:30 pm – Christmas Social

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Posted in Workouts

12162015

Our Town CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds

500 Meter Row

5 Pull Ups

10 Pause Squats

15 Kettle Bell Swings

20 Walking Lunges

Metcon (AMRAP – Rounds)

Teams of 4

AMRAP 20:

Calorie Row (12/8)

10 Kettlebell Swings (70/53)

Walking Lunge (2×26/18) – 1 length

Athlete 2 can begin as soon as athlete 1 clears the Rower.

Posted in Workouts
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