11.5.15 – Performance

CrossFit Ecstatic – Performance

 

A: Back Squat (5-4-3-2-1-8)


Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 minutes between sets.

B: Metcon (AMRAP – Reps)


Every minute, on the minute, for 16 minutes:
Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups
Even Minute: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)

11.4.15 – Fitness and Performance

CrossFit Ecstatic – Fitness and Performance

 

A: Metcon (AMRAP – Reps)


Every 4 minutes, for 24 minutes (6 sets), for times:
Run 400 Meters
10-12 Burpee Box Jump-Overs (24″/20″)

B: Metcon (No Measure)


10-15 Minutes of Focused Mobility Work – identify greatest areas of need and work with coaches on mobility work that will best address those areas.

11.3.15 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Single-Leg Hip Bridge x 10-12 reps each side @ 2011
Rest 60 seconds
Supine Ring Row x 10-12 reps @ 2111
Rest 60 seconds
Record weight used in comment section

B: Metcon (Time)


Three rounds for time of:
Run 200 Meters
12 Alternating Single-Arm Dumbbell Snatches
Record weight used in comment section

C: Metcon (AMRAP – Reps)


Three sets of:
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 60 seconds
Face-Up Chinese Planks x 45-60 seconds
Rest 60 seconds
Record weight used in comment section

11.3.15 – Performance

CrossFit Ecstatic – Performance

 

A: Power Clean (12×1)


Every minute, on the minute, for 12 minutes:
Power Clean x 1 rep
*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%

B: Metcon (Time)


Three rounds for time of:
10 Dumbbell or Kettlebell Hang Clean & Jerks
50 Double-Unders
Record weight used in comment section

C: Metcon (AMRAP – Reps)


Three sets of:
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 60 seconds
Face-Up Chinese Planks x 45-60 seconds
Rest 60 seconds
Record weight used in comment section

11.2.15 – Fitness and Performance

CrossFit Ecstatic – Fitness and Performance

 

A: Metcon (AMRAP – Reps)


Every four minutes, for 16 minutes (4 sets):
Weighted Pull-Ups x 1-2 reps
At the top of the next minute…
30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…
20 Walking Lunges with Overhead Plate Carry (45/25 lbs)

B: Metcon (Time)


10 Renegade Rows
20 Calorie Row on Concept 2
30 Kettlebell Swings (32/24 kg)
400 Meter Run

Halloween: LIVING vs ZOMBIES

CrossFit Ecstatic – Community WOD


Metcon (Time)


If you are LIVING you will start the WOD with the first group. If you are a ZOMBIE you will start the WOD exactly 3 minutes after the LIVING and try to catch them!!!

Run 800m
20 Double Unders (60 Singles)
40 Air Squats
60 Ab-mat Sit-Ups
40 Push-Ups
20 Dips (Rings or Stationary)
Run 400m

*If you are a ZOMBIE, you must catch at least one person. If you fail to catch somebody, you must do a penalty of 25 Burpees after the WOD.

**If you are LIVING and you get caught by any ZOMBIES, then you must also do the 25 Burpee penalty at the end of the WOD.

***The only people who don’t have to do Burpees are the LIVING who didn’t get caught and the ZOMBIES who catch people.

10.30.15 – Fitness

Fitness WOD

 

A: Metcon (AMRAP – Reps)


Three sets of:
Strict Dumbbell Press x 10 reps @ 2011
Rest 45 seconds
Supine Ring Rows x 10 reps @ 2111
Rest 45 seconds
V-Ups x 10-20 reps
Rest 45 seconds
Record weight used in comment section

B: Metcon (Time)


Five rounds for time of:
Run 300 Meters
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
10 Strict Pull-Ups
Record weight used in comment section

10.30.15 – Performance

Performance WOD

 

A: Push Press (5×5)


Five sets of:
Push Press x 5 reps @ 11X1

Rest 2 minutes

B: Metcon (Time)


Five rounds for time of:
Run 300 Meters
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
10 Chest-to-Bar Pull-Ups

10.29.15 – Fitness and Performance

Fitness and Performance WOD

 

A: Metcon (AMRAP – Reps)


Every minute, on the minute, for 30 minutes:
Minute 1 – 30 Double-Unders -OR- 40 seconds of Double-Under technique work if you’re still perfecting your double-unders
Minute 2 – 10 Burpees
Minute 3 – 15 Kettlebell Swings
Record KB weight in comment section

B: Metcon (No Measure)


CrossOver Symmetry Iron Scap Series

10.28.15 – Performance

Performance WOD

 

A: Front Squat (5-4-3-2-1-1-4)


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

Rest 2 minutes between sets.

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 12 minutes of:
Run 200 Meters
12 Back Squats (135/95 lbs – taken from the floor)

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