Author Archive

11.14.15 – Community WOD

CrossFit Ecstatic – Community WOD

 

Metcon (Time)


In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Barbell Thrusters (45 lbs)
400 Meter Run
80 Burpees
400 Meter Run
100 Barbell Thrusters
400 Meter Run
100 Kettlebell Swings

*Both athletes perform the run at the same time.

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CrossFit Ecstatic – Performance


A: Front Squat (3-2-1-3-2-1-3)


*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible

Rest 2 minutes between sets.

B: Metcon (AMRAP – Reps)


Five sets for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Alternating Dumbbell Snatch
Rest 90 seconds
Record weight used in comment section

11.13.15 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Four sets of:
Front Squat x 6 reps @ 2111
Rest 30 seconds
Goblet or Double Goblet Walking Lunges x 16 reps
Rest 30 seconds
Push-Ups x 20 reps @ 1011
Rest 30 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60-90 seconds
Record weight used in comment section

B: Metcon (AMRAP – Reps)


Five sets for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Russian Kettlebell Swings
Rest 90 seconds
Record weight used in comment section

11.12.15 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Every minute, on the minute, for 15 minutes:
Minute 1 – Seated Strict Press x 8 reps
Minute 2 – Strict Pull-Ups x 5-6 (add weight if possible)
Minute 3 – Hanging Knee Raises x 8-10 reps @ 2110
Record weight used in comment section

B: Metcon (AMRAP – Rounds and Reps)


In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
20 Calories of Assault Bike or Rowing
10 Dumbbell Push Press

As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 20 cals.
Record weight used in comment section

11.12.15 – Performance

CrossFit Ecstatic – Performance

 

A: Push Press (5×3)


Five sets of:
Push Press x 3 reps @ 11X1
Rest 2-3 minutes

B: Metcon (AMRAP – Rounds and Reps)


In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
20 Calories of Assault Bike or Rowing
10 Dumbbell Push Press

As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 20 cals.
Record weight used in comment section

11.11.15 – Fitness and Performance

CrossFit Ecstatic – Fitness and Performance

 

A: Metcon (6 Rounds for time)


Every 5 minutes, for 30 minutes (6 sets):
Run 400 Meters
20 Russian Kettlebell Swings (heavy)
40 Double-Unders (120 Singles)
Record KBS weight in comment section

B: Metcon (No Measure)


Two sets of:
Hawaiian Squat x 90 seconds each side
Prone Plank x 60 seconds

11.10.15 – Fitness and Performance

CrossFit Ecstatic – Fitness and Performance

 

A: Metcon (AMRAP – Reps)


Every three minutes, for 12 minutes:
Alternating Reverse Lunges with Dumbbells x 20 reps
Mixed-Grip Strict Pull-Ups x 6-8 reps
Record weight used in comment section

B: Metcon (Time)


Five rounds for time of:
15 Wall Ball Shots (20/14)
10 Toes to Bar
5 Burpees

C: Metcon (No Measure)


Accumulate two minutes in each of the following positions:
Couch Stretch (Left Leg)
Couch Stretch (Right Leg)
Pigeon Stretch (Left Leg Forward)
Pigeon Stretch (Right Leg Forward)

11.9.15 – Performance

CrossFit Ecstatic – Performance

 

A: Halting Clean-Grip Deadlift (5×3)


Five sets of:
Halting Clean-Grip Deadlifts x 3 reps
(pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh
Rest 2 minutes

B: Metcon (AMRAP – Reps)


Every 90 seconds, for 15 minutes (10 sets):
5 Hang Power Cleans*
15 Hand-Release Push-Ups

*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.
Record weight used in comment section

C: Metcon (AMRAP – Reps)


Two sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 60 seconds
Hollow Hold or Rock x 60 seconds
Rest 60 seconds

11.9.15 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Three sets of:
Romanian Deadlift x 8 reps @ 3011
Rest 60 seconds
Single-Leg Hip Bridge x 12 reps each side @ 2011
Rest 60 seconds
Single-Arm Dumbbell Row x 10 reps @ 2111
Rest 60 seconds
Record weight used in comment section

B: Metcon (AMRAP – Reps)


Every 90 seconds, for 15 minutes (10 sets):
12 Russian Kettlebell Swings (heavy)
12 Hand-Release Push-Ups
Record weight used in comment section

C: Metcon (AMRAP – Reps)


Two sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 60 seconds
Hollow Hold or Rock x 60 seconds
Rest 60 seconds

11.7.15 – Community WOD

CrossFit Ecstatic – Community WOD

 

Metcon (AMRAP – Reps)


Three sets for max reps of:
60 seconds of Wall Ball Shots (20/12 lbs)
60 seconds of Push Press (75/55 lbs)
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Rowing for Calories
Rest 60 seconds

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