Author Archive

9.18.15 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Four sets of:
Back Squat x 6-8 reps @ 3011
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds
Record heaviest weight used in comment section

B: Metcon (Time)


Three rounds for time of:
10 Goblet Squats
15 Box Jump or Step-Overs
20 Alternating Reverse Lunges with Kettlebell
Record weight used in comment section and box height

9.17.15 – Performance

CrossFit Ecstatic – Performance


A: Snatch (10×1.1)


Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B: Metcon (Time)


For time:
5 Power Snatches (155/105 lbs)
10 Box Jump-Overs (24″/20″)
10 Power Snatches (145/100 lbs)
20 Box Jump-Overs (24″/20″)
15 Power Snatches (135/95 lbs)
30 Box Jump-Overs (24″/20″)

Athletes may only use one barbell, and must switch out their own weights.

9.17.15 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Every minute, on the minute, for 21 minutes:
Minute 1 – Bulgarian Goat Bag Swings x 8 reps @ 2011
Minute 2 – Supine Leg Curl with Med Ball x 8 reps
Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111
Record weight used in comment section

B: Metcon (AMRAP – Reps)


Complete as many reps as possible in 12 minutes of:
1 Russian Kettlebell Swing
1 Dumbbell Push Press
2 Russian Kettlebell Swings
2 Dumbbell Push Presses
3 Russian Kettlebell Swings
3 Dumbbell Push Presses
…and so on, ascending the ladder.

Note what weights you used for the swings and push press in comment section

9.16.15 – Performance

CrossFit Ecstatic – Performance


A: Metcon (AMRAP – Reps)


Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18:
L-Sit Hold x 45 seconds accumulated time

B: Metcon (AMRAP – Reps)


Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Run 400 Meters
Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups

Rest 2 minutes, and repeat when the
clock strikes the next five-minute interval for a total of five sets.

Note in comments which movement you selected to perform for max reps.

9.16.15 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18:
45-60 seconds of Hollow Rocks or Holds (accumulated)

B: Metcon (AMRAP – Reps)


Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
Run 400 Meters
Dumbbell Man-Makers
(Push-Up, Row Left, Row Right, Power Clean + Push Press)
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.
Record weight used in comment section

9.15.15 – Performance

CrossFit Ecstatic – Performance


A: Front Squat (8×3-4)


Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps

Goal is to increase load used last week.

B: Metcon (Time)


For time:
Row 1000 Meters
75 Kettlebell Swings (53/35)
50 Wall Ball Shots (20/14)

C: Metcon (AMRAP – Reps)


Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
Record weight used in the comment section

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.

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