Author Archive

WOD 8.19.15 (CrossFit)

CrossFit Ecstatic – CrossFit


A: Metcon (AMRAP – Reps)


Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold

B: Metcon (Time)


Four rounds for time of:
14 Alternating Dumbbell Snatch
14 Sit-Ups
400 Meter Run
record DB weight in comment section

WOD2 8.18.15

CrossFit Ecstatic – Performance


A: Shoulder Press (8×1, 1-1-1)


Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 6 minutes of:
6 Power Cleans (165/115 lbs)
12 Hand-Release Push-Ups

C: Metcon (AMRAP – Reps)


Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

WOD 8.18.15

CrossFit Ecstatic – CrossFit


A: Metcon (Weight)


Three sets of:
Barbell or Dumbbell Shoulder Press x 6-8 reps
Rest 45 seconds
Supine Single Leg Hip Bridge x 6-8 reps each leg @ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
record weight used for BB or DB Shoulder press in comment section

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 6 minutes of:
6 Burpee Box Jump Overs
12 Push-Ups

WOD2 8.17.15

CrossFit Ecstatic – Performance


A: Back Squat (5-5-3-2-2, 10-10)


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 10 reps @ 70-75%
*Percentages based off of 1RM

B: Metcon (2 Rounds for reps)


Two sets for max reps of:
Wall Ball Shots x 60 seconds
Rest 60 seconds
Kettlebell Swings x 60 seconds
Rest 60 seconds
Strict Pull-Ups x 60 seconds
Rest 60 seconds

WOD 8.17.15

CrossFit Ecstatic – CrossFit


A: Metcon (Weight)


Three sets of:
Kneeling Halos x 3-5 reps to each direction
Rest 60 seconds
Back Squat x 8-10 reps
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
record back squat weight in comment section

B: Metcon (2 Rounds for reps)


Two sets for max reps of:
Wall Ball Shots x 60 seconds
Rest 60 seconds
Kettlebell Swings x 60 seconds
Rest 60 seconds
Strict Pull-Ups x 60 seconds
Rest 60 seconds

Trainers

CrossFit Inc. is dedicated to the advancement of human health and athletic performance. It is the first fitness organization to provide precise and quantifiable definitions of fitness and health. This precision demands results that are observable, measurable, and repeatable.

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