12.2.15 – Performance

CrossFit Ecstatic – Performance

 

A: Metcon (AMRAP – Reps)


Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutes
Record weight used in comment section

B: Metcon (Time)


In teams of two, partners alternate rounds to complete five each of:
155/105 lbs Hang Power Cleans x 5 reps
100 Meter Run

12.1.15 – Fitness and Performance

CrossFit Ecstatic – Fitness and Performance

 

A: Metcon (AMRAP – Reps)


Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
Record weight used in comment section

B: Metcon (Time)


Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (135/95 lbs)
Pull-Ups
Burpees

11.30.15 – Fitness and Performance

CrossFit Ecstatic – Fitness and Performance

 

A: Metcon (AMRAP – Reps)


Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Back Squat x 6 reps @ 30X1
Station 2 – Strict Supinated-Grip Pull-Ups x 6 reps @ 21X0
(add weight if possible)
record weight used in comment section

B: Metcon (Time)


Five rounds for time of:
12 Push Presses (95/65 lbs)
12 Kettlebell Swings (32/24 kg)

11.28.15 – Community WOD

CrossFit Ecstatic – Community WOD

 

Metcon (AMRAP – Reps)


Five sets for max reps of:
60 seconds of Rowing (for calories)
60 seconds of Burpees
60 seconds of Box Jumps (24″/20″)
Rest 60 seconds

Tackle this in teams of 3-4, one teammate following the preceding on the top of each minute.

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

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