07292016

Our Town CrossFit – CrossFit

Warm-up (No Measure)

Warm Up

200 meter jog

20 jumping jacks

15 situps

10 burpees

5 pull ups (strict if possible)

10 push ups

15 walking lunges

20 squats

200 meter jog (backwards)

Metcon (Time)

5 Rounds

15 Wallballs

12 Deadlifts (185/135)

9 OTB burpees (lateral)

Posted in Workouts

07272016

Our Town CrossFit – CrossFit

Warm-up (No Measure)

15 Minutes – Athlete’s Choice

Metcon (No Measure)

Number represents repetitions (Face cards = 10)

Suit represents the movement.

Hearts = AbMat Sit-Ups

Diamonds = Handstand PU’s

Spades = Kettlebell Swings (53/35)

Clubs = Burpees

Jokers = 1 Lap

Cards are flipped over one at a time.

Entire class completes the repetitions before flipping the next card.

Score is the time it takes your class to make it through the deck!

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DT

Our Town CrossFit – CrossFit

Warm-up

5 Rounds of:

Run 200m Rest :30 sec

Then establish weight you will use for DT.

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Posted in Workouts

07252016

Our Town CrossFit – CrossFit

Warm-up

15 Athletes Choice.

Do some mobility, practice movements in WOD and get bar set up .

Metcon (Time)

100 HR push ups

50 pull ups

40 push press (65/45)

30 sit ups

20 burpees

10 chest to bar pull ups

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07222016

Our Town CrossFit – CrossFit

Metcon

Metcon (Time)

5 RDS

200 m run

15 toes to bar

20 box jumps 20/24

25 hand release push ups

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07202016

Our Town CrossFit – CrossFit

15 minutes athlete warm up

Metcon (Time)

Teams of 2 to 5

Each athlete in the team will perform the following:

8 Deadlifts (315/225)

40 GHD’s

80 DU’s

4 Rope Climbs

80 Wallballs (12/10)

4 Rope Climbs

80 DU’s

40 GHD’s

8 Deadlifts (315/225)
Example:

A team of 4

32 Deadlifts

160 GHD’s

320 DU’s

16 Rope Climbs

320 Wall Balls

16 Rope Climbs

320 DU’s

160 GHD’s

32 Deadlifts

We will run two groups together with a maximum of 5 team members/team.

Scaling Suggestions:

GHD’s – Sit-Ups (1:1)

Rope Climbs – Laying down and moving to a standing position on the rope

Double Unders – Single Unders (1:1)

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07182016

Our Town CrossFit – CrossFit

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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07152016

Our Town CrossFit – CrossFit

Guys and Girls Team WOD

Warm-up (No Measure)

15 Minutes Athlete’s Choice

Metcon (No Measure)

3 Rounds

12 Thrusters (115/75)

6 Bar Muscle Ups*

3 D-Ball Cleans

(Guys – 150 or 125)

(Girls – 100 or 80)

*The scale for Bar Muscle Ups will be 25 Pull Ups
Each class will be divided into groups of guys and girls.

Each athlete will complete 12 Thrusters and then move onto the Bar MU’s and finish each round with the D-Ball cleans.

Example:

6 Team Members

72 Thrusters

36 Bar Muscle Ups

18 DBalls

Divided Evenly

Posted in Workouts

07142016

Our Town CrossFit – CrossFit

Open Gym Thursday

or you can try this…

Metcon (Time)

2 Rounds

50 Toes to Bar

200 Meter Run

50 GHD’s

200 Meter Run

50 Sit Ups

200 Meter Run

Posted in Workouts

07132016

Our Town CrossFit – CrossFit

Partner WOD

Before You Lift (No Measure)

3 Rounds of

30 Seconds Jumping Jacks

30 Seconds Mountain Climbers

30 Seconds Squats

then:

1 Minute Squat Hold

30 Second Left Lunge on Heal

1 Minute Squat Hold

30 Second Right Lunge on Heal

Metcon (Time)

4 Rounds For Time:

Partner 1

800 Meter Run

Partner 2

50 Wall Balls (20/14)

Partner 1 & Partner 2

12 Bar Facing Burpees

25 Hang Power Snatch (95/65)

Athlete 1 runs the 800m while Athlete 2 completes 50 Wall Balls. When both partners are done they move together to the burpees and hang power snatches where they can divide the work however they want.

Once the 12 Bar Facing Burpees and the 25 Hang Power Snatches are completed the athlete who ran first will complete the Wall Balls while the other partner runs.

Posted in Workouts
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