12.21.15 – Performance

CrossFit Ecstatic – Performance

 

A: Metcon (AMRAP – Reps)


Every 4 minutes, for 20 minutes (5 sets) of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Strict Handstand Push-Ups x max reps

Note weight used and reps achieved.

B: Metcon (Time)


Three rounds for time of:
15 Deadlifts (155/105 lbs)
12 Hang Power Cleans (155/105 lbs)
9 Front Squats (155/105 lbs)
6 Jerks (155/105 lbs)

12.19.15 – Community WOD

CrossFit Ecstatic – Community WOD

 

Metcon (Time)


In Teams of 2-4, complete the following in seesaw fashion for time:

400m MedBall Relay (one teammate at a time, each teammate runs w/ medball. If team is less than 4, make up for it) (20/14)
100 Air Squats
75 Burpees
50 Slam Ball (20/10)
75 Abmat situps
100 Wall Ball (20/14)
20 Cal Assualt Bike Relay (in relay order, each teammate completes 20 cals)

12.18.15 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Four sets of:
Good Mornings x 8-10 reps @ 3011
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
Record weight used in comment section

B: Metcon (Time)


For time:
Dumbbell Ground to Overhead x 12 reps
Box Jumps x 12 reps
Dumbbell Ground to Overhead x 9 reps
Box Jumps x 9 reps
Dumbbell Ground to Overhead x 6 reps
Box Jumps x 6 reps
Run 600 Meters
Record weight and box height used in comment section

12.18.15 – Performance

CrossFit Ecstatic – Performance

 

A: Snatch Balance + 3 Overhead Squats (6×4)


Every 3 minutes, for 18 minutes (6 sets):
Snatch Balance + 3 Overhead Squats

Build to today’s heaviest snatch balance + 3 overhead squats.

B: Metcon (Time)


For time:
12 Power Snatches (115/75 lbs)
12 Box Jumps (30″/24″)
9 Power Snatches (115/75 lbs)
9 Box Jumps (30″/24″)
6 Power Snatches (115/75 lbs)
6 Box Jumps (30″/24″)
Run 600 Meters

12.17.15 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Four sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Strict Pull-Ups x 4-6 reps @ 21X0
(add as much weight as possible while achieving at least 4 reps)
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
Record weight used in comment section

B: Metcon (Time)


For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
20 Kettlebell Swings
10 Toes to Bar
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
Record weight used in comment section

12.17.15 – Performance

CrossFit Ecstatic – Performance

 

A: Metcon (AMRAP – Reps)


Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat
and then…

Three sets of:
Back Squat x 3 reps @ 85-90% of your 1-RM
Rest 60 seconds
Single-Arm Dumbbell Row x 10-12 reps @ 2111
Rest 60 seconds
Record weight used in comment section

B: Metcon (Time)


For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
30 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups

Time cap = 15 minutes

12.16.15 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Three sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 2011
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
Record weight used in comment section

B: Metcon (AMRAP – Reps)


Every minute, on the minute for 16 minutes:
Even minutes – 10 Burpees
Odd minutes – 8 Tall Box Jumps
(you pick the height – jump up and step down)
Record weight box height used in comment section

12.16.15 – Performance

CrossFit Ecstatic – Performance

 

A: Push Press (5×5)


Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps

Goal is to establish today’s 5-RM.

B: Metcon (AMRAP – Reps)


Every minute, on the minute, for 16 minutes:
Even minutes – 10 Burpees
Odd minutes – 5 Power Cleans
(use the heaviest weight you believe you can successfully handle – note weight used)

12.15.15 – Fitness and Performance

CrossFit Ecstatic – Fitness and Performance

 

A: Metcon (AMRAP – Reps)


Three sets of:
Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011
Rest 60-90 seconds
Turkish Get-Ups x 2-3 reps each arm
Rest 60-90 seconds
Side Planks x 30-45 seconds each side
Rest 60-90 seconds
Record weight used in comment section

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 5 minutes of:
Dumbbell Weighted Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell Thrusters x 7 reps

Rest two minutes and then repeat.
Record weight used in comment section

12.14.15 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Three sets of:
Bench Press x 8 reps @ 2011
Rest 60 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
Record weight used in comment section

B: Metcon (4 Rounds for reps)


Four rounds for max reps of:
60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated-Grip Pull-Ups
Rest 90 seconds

This portion will take exactly 20 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