Author Archive

10.24.15 – Community WOD

Community WOD

 

Metcon (AMRAP – Reps)


Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups
15 Push Press (115/75 lbs)
20 Kettlebell Swings (24/16 kg)

Rest 4 minutes, and when the clock reaches 10:00 complete the following…

Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Max Reps of Burpees Over the Erg

Rest 4 minutes, and when the clock reaches 20:00 complete the following…

Complete as many reps as possible in 6 minutes of:
Run 800 Meters
20 Toes to Bar
Max Reps of Push-Ups

10.23.15 – Fitness and Performance

Fitness and Performance WOD

 

A: Metcon (AMRAP – Reps)


Every 2 minutes, for 10 minutes (5 sets):
20-22 Walking Lunges (32/24 kg KBs in each hand)

Remember this one from Oct 7, 2015? Goal is to either go heavier today, or take two extra steps per set.
Record weight used, if different from above in comment section

B: Bench Press (5×5)


Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps

Goal is to establish today’s 5-RM.

C: Metcon (AMRAP – Reps)


Three sets of:
Single-Arm DB Row x 8-10 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds
Record weight used in comment section

000072

CrossFit Ecstatic – Performance


A: High Hang Snatch + Hang Snatch + Snatch (10×1)


Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch + Snatch

Build over the course of the 10 sets to something heavy for today.Goal is same or heavier loads than you used on Oct 6, 2015.

B: Metcon (Time)


Three rounds for time of:
Run 400 Meters
10 Deadlifts (275/185 lbs)
20 Ring Dips

10.22.15 – Fitness

Fitness WOD

 

A: Metcon (AMRAP – Reps)


Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps @ 3011
(stick to the tempo – 3 second descent)
Station 2 – Supine Ring Row x 8-10 reps @ 2111
(get as horizontal as possible)
Station 3 – L-Seated Dumbbell Press x 8-10 reps @ 2111
(increase load from last Monday’s sets of 10 reps)

Use same loads as used on Oct 6, 2015, but try to achieve two more reps in each set.
Record weight used in comment section

B: Metcon (Time)


Three rounds for time of:
Run 400 Meters
25 Kettlebell Swings
25 Push-Ups
Record weight used in comment section

10.21.15 – Fitness and Performance

Fitness and Performance WOD

 

A: Metcon (AMRAP – Reps)


Three sets of:
Weighted Pull-Ups x 2-3 reps
Rest 30 seconds
Strict Pull-Ups x Max reps
Rest 3 minutes
Record weight used in comment section

B: Metcon (4 Rounds for reps)


Four sets for max calories/reps of:
60 seconds of Assault Bike for Calories
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds

10.20.15 – Fitness

Fitness WOD

 

A: Metcon (AMRAP – Reps)


Three rounds of:
Back Squat x 10 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 10 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds
Record weight used in comment section

B: Metcon (AMRAP – Reps)


Every minute, on the minute, for 6 minutes:
6 Thrusters
6 Burpees Over the Barbell

If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.
Record weight used in comment section

10.20.15 – Performance

Performance WOD

 

A: Back Squat (5-4-3-2-1-10)


Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%

Rest 2 minutes between sets.

B: Metcon (AMRAP – Reps)


Every minute, on the minute, for 6 minutes:
6 Thrusters (115/75 lbs)
6 Burpees Over the Barbell

If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

10.19.15 – Performance

Performance WOD

 

A: Push Press (1-RM)


Take 15 minutes to build to today’s 1-RM Push Press

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 20 minutes of:
6 Strict Handstand Push-Ups
12 Kettlebell Swings (24/16 kg)
30 Double-Unders

10.19.15 – Fitness

Fitness WOD

 

A: Metcon (AMRAP – Reps)


Three sets of:
Strict Dumbbell Press x 8-10 reps @ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds
Record weight used in comment section

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 20 minutes of:
6 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
12 Kettlebell Swings
12 Box Jump-Overs
Record weight used in comment section

10.17.15 – Community WOD

Community WOD

 

Metcon (AMRAP – Rounds and Reps)


In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
20 Pull-Ups
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 20 Pull-Ups, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

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