0000490

CrossFit Ecstatic – CrossFit


1: Snatch (60%/2, 65%/2, 70%/2, (75%/2)2)

2: Thruster (Find 1RM)

3.: Metcon (Time)


Gymnastics Conditioning
5 RFT:
5 Kipping Deficit HSPU (10/7″)
10 Burpee Box Jump-overs (24/20″)

0000490

CrossFit Ecstatic – Community WOD


Morrison (Time)


50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24″
Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here

0000489

CrossFit Ecstatic – CrossFit


1: Clean and Jerk (60%/2, 65%/2, 70%/2, (75%/2)2)

2: Front Squat ((65%/3)3)

Conditioning

3: Nancy (Time)


5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

0000488

CrossFit Ecstatic – CrossFit


1: DB Push Press (4×6)


Record heaviest set of 6

2: Metcon (Time)


For time:
60 DUs
30 abmat sit-ups
15 Pull-ups
30 abmat sit-ups
60 DUs

0000487

CrossFit Ecstatic – CrossFit


1: Power Clean ((65%/3)3)

2: Clean Pull ((75%/3)3)

3: Back Squat ((65%/3)3)

Conditioning

4: Metcon (Time)


For time:
21 – 15 – 9
Bike for Calories
Kettlebell Swings (2/1.5 Pood)
directly into
18 – 12 – 6:
Row for Calories
Lateral Burpees over the rower
Directly into
12 – 9 – 6:
Squat Cleans (155/105)
200 Meter Run
Last part is 12 Squat Cleans 200m run, 9 Squat Cleans 200m run, then 6 Squat Cleans 200m run

04.25.17

CrossFit Ecstatic – CrossFit


Conditioning

1: Metcon (AMRAP – Rounds and Reps)


AMRAP 15:
15 Box Jump Overs (24/20″)
12 Ring Dips
9 Power Cleans (155/105)

Row/Gymnastics

2: Metcon (AMRAP – Reps)


EMOMx20:
Odd: 15/12 cal row
Even: 10 Kipping HSPU

Midline Conditioning

3: Metcon (AMRAP – Reps)


3×10 Strict TTB
3×25 Hip Extensions

04.24.17

CrossFit Ecstatic – CrossFit


1: Power Snatch ((65%/3)3)

2: Snatch Pull ((75%/3)3)

3: Overhead Squat ((65%/3)3)

Conditioning

4: Heartbreak Kid (Time)


3 Rounds:
10 Front Squats (185/135)
20 CTB Pull-ups
50 Double-unders

04.22.17

CrossFit Ecstatic – Community WOD


Metcon (Time)


1 Mile Run
21 KB Swings (70/53)
21 Goblet Squats (53/35)
800 Meter Run
15 KB Swings (70/53)
15 Goblet Squats (53/35)
400 Meter Run
9 KB Swings (70/53)
9 Goblet Squats (53/35)

04.22.17

CrossFit Ecstatic – CrossFit


1: Snatch (60%/3, 65%/3, 70%/3, 75%/3, 80%/2, (85%/1)3)

2: Clean and Jerk (60%/2+1, 70%/2+1, 75%/2+1, 80%/2, (85%/1)3)

Stamina

Metcon (AMRAP – Reps)


EMOMx10
Odd: 15 Cal Row
Even: 10 DB 1-arm Snatch (50/35)

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

David Bark

David Bark

Coach

CrossFit Level 1, CrossFit Scaling, USWA, CrossFit Judging

Tim Warner

Tim Warner

Coach

CrossFit Level 1

Dan Moore

Dan Moore

Coach

CrossFit Level 1, CF-L2

Josh Diehl

Josh Diehl

Coach

CF-L1

Jeff Dercola

Jeff Dercola

Coach

CF-L1

Melissa Mayger

Melissa Mayger

Coach

CrossFit Level 1, Crossfit Endurance

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility