Author Archive

9.15.15 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Every minute, on the minute, for 18 minutes:
Minute 1 – Front Squat x 6 reps
(add weight if you make all 6 reps)
Minute 2 – Supinated-Grip Pull-Ups x 6 reps
(add weight if you make all 6 reps)
Minute 3 – 6 Burpees + Run 100 Meters
Record heaviest weight used in comment section

B: Metcon (Time)


For time:
Row 1000 Meters
75 Kettlebell Swings
50 Wall Ball Shots
Record weight used in comment section

C: Metcon (AMRAP – Reps)


Every minute, on the minute, for 6 minutes:
Minute 1 – Supine Ring Row x 8 reps @ 2111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
Record weight used in comment section

9.14.15 – Performance

CrossFit Ecstatic – Performance


A: Metcon (AMRAP – Reps)


Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench or box without back support and press the barbell from shoulder to overhead; progress by 5% from last week’s weight)
Rest 60 seconds
Alternating Pistols x 12-16 reps
(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)
Rest 60 seconds
Record heaviest weight used in comment section

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 12 minutes of:
5 Strict Handstand Push-Ups
10 Toes to Bar
15 Ring Dips
30 Double-Unders

9.14.15 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench or box without back support and press the barbell from shoulder to overhead; progress by 5% from last week’s weight)
Rest 60 seconds
Alternating Pistols x 12-16 reps
(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)
Rest 60 seconds
Record heaviest weight used in comment section

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 12 minutes of:
5 Strict Handstand Push-Ups or L-Seated DB Press
10 Toes to Bar
15 Ring Dips or Push-Ups
30 Double-Unders or Lateral Jumps Over Parallette

9.12.15 – Community WOD

CrossFit Ecstatic – Community WOD


Metcon (AMRAP – Rounds and Reps)


In teams of two, complete as many rounds and reps as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/18″)
30 Wall Ball Shots (20/12 lbs.)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

9.11.15 – Performance

CrossFit Ecstatic – Performance


A: Back Squat (5-5-3-2-2, 5-5)


Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%

B: Metcon (AMRAP – Rounds and Reps)


Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Ground to Overhead
10 Overhead Squat
10 Burpees

Rest 3 minutes between sets, and complete a total of two sets. Start the second set where you left off when time ran out on the first. Recommended weights 95/65 lbs.

9.11.15 – Fitness

CrossFit Ecstatic – CrossFit


A: Metcon (AMRAP – Reps)


Three sets of:
Back Squat x 8-10 reps
Rest 60 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
Record heaviest weight used in comment section

B: Metcon (AMRAP – Rounds and Reps)


Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Dumbbell Ground to Overhead
10 Dumbbell Front Squat
10 Burpees
Rest 3 minutes between sets, and pick up where you left off.

9.10.15 – Performance

CrossFit Ecstatic – Performance


A: Unsupported Seated Strict Press (5×4-5)


Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B: Metcon (AMRAP – Rounds and Reps)


Against a 7-minute running clock, complete:
500 Meter Row

As many rounds and reps as possible of:
5 Single Arm Press each arm (55/35 lbs)
10 Box Jump-Overs (24/20)

9.10.15 – Fitness

CrossFit Ecstatic – CrossFit


A: Unsupported Seated Strict Press (5×4-5)


Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B: Metcon (AMRAP – Rounds and Reps)


Against a 7-minute running clock, complete:
500 Meter Row

As many rounds and reps as possible of:
5 Single Arm Press each arm
10 Box Jump-Overs

9.9.15 – Fitness

CrossFit Ecstatic – CrossFit


A: Metcon (AMRAP – Reps)


Three sets of:
Romanian Deadlifts x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 15-20 reps @ 1010
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Hollow Hold/Rock x 30-45 seconds
Rest 45 seconds
Record heaviest weight used in comment section

B: Metcon (Time)


In teams of two, alternate sets to complete 3 each of:
5 Man-Makers
300 Meter Run
Record weight used for Man Makers in comment section

9.9.15 – Perfromance

CrossFit Ecstatic – Performance


A: Snatch (5×1.1.1)


Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes

B: Metcon (Time)


In teams of two, alternate sets to complete 3 each of:
10 Power Cleans (185/135 lbs)
400 Meter Run

Bryant Johnson

Bryant Johnson

Owner/Coach

CrossFit Level 1, CF-L2, CrossFit Kids, CrossFit Football, Retired 9 yr NFL Wide Receiver

Michael Jenkins

Michael Jenkins

Owner/Coach

Dan Moore

Dan Moore

Coach

CrossFit Level 1, CF-L2

Josh Diehl

Josh Diehl

Coach

CF-L1

Jeff Dercola

Jeff Dercola

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1