11.27.15 – Fitness and Performance

CrossFit Ecstatic – Fitness and Performance

 

A: Metcon (No Measure)


Take 10-12 minutes to work on Pistols or Pistol Progressions

B: Metcon (AMRAP – Reps)


Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 10 Toes to Bar
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs
Record weight used in comment section

C: Metcon (Time)


50 Cal Assault Bike

Happy Thanksgiving 11.26.15 – Fitness and Performance

CrossFit Ecstatic – Fitness and Performance

 

Nutts (Time)


10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
Women RX:
205# DL
24″ Box Jump
14# WB
Run 400m w/ 25# Plate

11.25.15 – Fitness and Performance

CrossFit Ecstatic – Fitness and Performance

 

A: Metcon (AMRAP – Reps)


Three sets (12 minutes) of:
30 seconds of Muscle-Ups or Ring Dips
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
30 seconds of L-Sit or L-Sit Progression
Rest 90 seconds

B: Metcon (5 Rounds for time)


Every 5 minutes, for 25 minutes (5 sets) for times:
Run 400 Meters
25 Push-Ups

11.24.15 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Four sets of:
Front Squat x 6-8 reps @ 2111
(goal is to use the same load used on Nov 13th…and achieve 8 reps)
Rest 60 seconds
Turkish Get-Ups x 4 reps (2 each side)
(perform these slow and controlled, look for proper positioning and stability in each position)
Rest 60 seconds
Record weight used in comment section

B: Metcon (Time)


Three rounds for time of:
30 Wall Ball Shots
20 Burpees
10 Box Jump-Overs
Record WB weight and box height used in comment section

11.24.15 – Performance

CrossFit Ecstatic – Performance

 

A: Front Squat (4-3-2-3-2-1-2)


*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible

Rest 2 minutes between sets.

B: Metcon (Time)


Three rounds for time of:
30 Wall Ball Shots (20/14)
20 Burpees
10 Box Jump-Overs (24/20)

11.23.15 – Performance

CrossFit Ecstatic – Performance

 

A: Metcon (No Measure)


Two sets of:
Jerk Footwork Drills x 10 perfect reps

B: Jerk (5×1)


jerk/split
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep

Keep all five sets between 70-90%

C: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 8 minutes of:
10 Shoulder to Overhead (135/95 lbs)
50 Double Unders

11.23.15 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Three sets of:
Strict Dumbbell Press x 8-10 reps @ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x 4-8 reps @ 2110
(add weight if possible)
Rest 45 seconds
Record weight used in comment section

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 8 minutes of:
10 Dumbbell Push Press
10 Box Step-Overs with Dumbbells
Run 100 Meters
Record weight used in comment section

11.21.15 – Community WOD

CrossFit Ecstatic – Community WOD

 

Metcon (AMRAP – Rounds and Reps)


In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300 Meter Row
Station 2 – 30/15 Push-Ups
Station 3 – 30 Box Jump Overs
Station 4 – 30 Goblet Squats
Record box height and Goblet Squat weight used in comment section

11.20.15 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Every minute, on the minute, for 15 minutes:
Minute 1 – Handstand Wall Walk x 2-3 reps
Minute 2 – Supine Ring Rows x 10 reps @ 2011
Minute 3 – Ring Dips x 10-12 reps @ 2011 (Stationary Dips)

B: Metcon (AMRAP – Rounds and Reps)


In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
15 Calories of Assault Bike or Rowing
15 Kettlebell Swings

As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 15 cals.
Record weight used for KBS in comment section

11.20.15 – Performance

CrossFit Ecstatic – Performance

 

A: Push Press (1-RM)


Take 15 minutes to build to a new 1-RM Push Press

B: Helen (Time)


3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

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