04.30.16 – Community WOD

CrossFit Ecstatic – Community WOD

 

Weightlifting

Warm-up

Front Squat


Warm up: Front squat – Work up to a heavy single (3-2-1-1-1-1-1)

Snatch


Work up to a max for the day

Clean and Jerk


Work up to a max for the day

Cool Down

Front Squat


Cool down: Front squat – Work up to a heavy single (1-1-1-1-1)

Metcon

Metcon (Time)


Complete the following for time:

-Run 400m

-21x overhead squat (95#/65#)

-21x box jumps (30in/24″)

-Run 400m

-15x overhead squat (95#/65#)

-15x box jumps (30in/24″)

-Run 400m

-9x overhead squat (95#/65#)

-9x box jumps (30in/24″)

04.29.16 – CrossFit

CrossFit Ecstatic – CrossFit

 

Weightlifting

DB Bench Press


5 rounds (10 minutes) – EMOM, complete:

-Odd minute: 10x DB bench press (Start at a moderate weight and work up to a max for the day. The 5th set should hit or be close to failure.)

-Even minute: 5x barbell bent over row (Heavy…no kipping)

**Record Bent over row weight in comment section

Metcon

Metcon (Time)


Complete the following for time:

-30x bar muscle up

-30x snatch (135#/95#)

-30x clean and jerk (135#/95#)

04.27.16 – CrossFit

CrossFit Ecstatic – CrossFit

 

Weightlifting

Back Squat


Back squat – 10 rounds, every 2:30, perform:

-3x Back squat superset with 5x calorie sprint on Assault bike (Start at a moderate weight and increase the weight each round so the last set is a max triple for the day.)

-A superset is when one set of an exercise is performed directly after a set of a different exercise without rest between them.

Metcon

Metcon (Time)


Complete 10-9-8-7-6-5-4-3-2-1 reps of:

-1-arm KB squat clean, each side(53#/35#)

-Strict HSPU

*Round 1 = 10 reps right arm + 10 reps left arm, 2 = 9+9, etc.

04.26.16 – CrossFit

CrossFit Ecstatic – CrossFit

 

Weightlifting

Metcon (8 Rounds for weight)


Shoulder to overhead: 8 rounds – Every 2 minutes, complete:

-Rounds 1 and 2 = 5x strict press

-Rounds 3 and 4 = 5x push press

-Rounds 5 and 6 = 5x push jerk

-Rounds 7 and 8 = 5x split jerk

*You have 2 sets at each movement. Hit the first round at about 80% and second round is your 5 rep max for the day. The weight progression should be linear, so add weight every round.

Metcon

Taylor (Time)


4 Rounds for time of:
400m Run
5 Burpee Muscle-ups

04.25.16 – CrossFit

CrossFit Ecstatic – CrossFit

 

Weightlifting

Bear Complex


Power Clean Front Squat Push Press Back Squat Second Push Press
“The Bear Complex”: 5 rounds – Without stopping or dropping the bar, complete the following sequence, seven times:

-Power Clean
-Front Squat
-Push Press (have bar land behind head, in rear-rack position)
-Back Squat
-Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Goal is to add weight each round and work up to a max weight complex. Rest as needed between rounds.

Metcon

Metcon (3 Rounds for reps)


3 rounds – Complete as many reps as possible in 5 minutes of:

-3x overhead squat (135#/95#)

-6x box jump (24in/20in)

-9x knees to elbow

*rest 2 min between each round

04.23.16 – Community WOD

CrossFit Ecstatic – Community WOD

 

Annie (Time)


50-40-30-20-10 Double-unders Sit-ups
Don’t have DUs, 3:1 Singles (150-120-90-60-30)

Metcon (Time)


In teams of 4, complete the following for time:
4 X 400m sled pull relay (45/25)

04.22.16 – CrossFit

CrossFit Ecstatic – CrossFit

 

1 pause front squat + 1 front squat


2 sec pause at the bottom of the pause front squat
EMOM for 10 mins:
Odd minute – 1 pause front squat + 1 front squat (build over the course of the sets)
Even minute – 20m Prowler Sled Push (AHAP)

***Can do sled push with a partner, one push down 20m and the other push back 20m.
*Record Prowler Sled Push weight in comments section

DT (Time)


5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

04.20.16 – CrossFit

CrossFit Ecstatic – CrossFit

 

Muscle Snatch (3×3)


Muscle snatch (from floor), 3 sets of 3 reps

High hang squat snatch + 3 Sotts Presses (in the squat position) (3×1)


3 sets

Snatch (1-1-1-1-1)

Metcon (3 Rounds for reps)


3 rounds, males have 3:30 minutes & females have 4 minutes to do:
500m Row
15 Burpees
then max # muscle-ups
Rest 2 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