9.28.15 – Fitness

CrossFit Ecstatic – Fitness


A: Metcon (AMRAP – Reps)


Three sets of:
Barbell or Dumbbell Shoulder Press x 6-8 reps
Rest 45 seconds
Supine Single Leg Hip Bridge x 6-8 reps each leg @ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
Record weight used in comment section

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 7 minutes of:
7 L-Seated Dumbbell Press
7 Ring or Stationary Dips
7 Burpees

9,28.15 – Performance

CrossFit Ecstatic – Performance


A: Strict Shoulder Press (11×1)


Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 7 minutes of:
7 Strict Handstand Push-Ups
7 Ring Dips
7 Burpees

9.26.15 – Community WOD

CrossFit Ecstatic – Community WOD


Metcon (Time)


In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:

RX
Row 2000 Meters
50 Strict Pull-Ups (or Assisted Pull-Ups)
100 Kettlebell Swings
100 Burpee Box Jump-Overs
100 Kettlebell Swings
50 Strict Pull-Ups (or Assisted Pull-Ups)
Row 2000 Meters

RX+
Row 2000 Meters
50 Power Cleans (155/105 lbs)
75 Pull-Ups
100 Burpee Box Jump-Overs (24/20)
75 Pull-Ups
50 Power Cleans (155/105)
Row 2000 Meters

Or

In teams of three, complete the following as quickly as possible, partitioning the reps as you see it:

RX
Row 3000 Meters
75 Strict Pull-Ups (or Assisted Pull-Ups)
150 Kettlebell Swings
150 Burpee Box Jump-Overs
150 Kettlebell Swings
75 Strict Pull-Ups (or Assisted Pull-Ups)
Row 3000 Meters

RX+
Row 3000 Meters
75 Power Cleans (155/105 lbs)
115 Pull-Ups
150 Burpee Box Jump-Overs (24/20)
115 Pull-Ups
75 Power Cleans (155/105)
Row 3000 Meters

9.25.15 – Fitness

CrossFit Ecstatic – Fitness


A: Metcon (AMRAP – Reps)


Every minute, on the minute, for 15 minutes:
Minute 1 – Goblet Squat x 10 reps @ 2111
Minute 2 – Strict Supinated-Grip Pull-Ups x 6-8 reps @ 2110
Minute 3 – Reverse Snow Angels x 12-15 reps
Record weight used in comment section

B: Metcon (Time)


Five rounds for time of:
Run 400 Meters
15 Goblet Squats
Record weight used in comment section

C: Single Arm Dumbbell Row (3×10-12)


Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

9.25.15 – Performance

CrossFit Ecstatic – Performance


A: Overhead Squat (8×3-4)


Every two minutes, for 16 minutes (8 sets of):
Overhead Squat x 3-4 reps

Build in weight over the course of the 8 sets.

B: Nancy (Time)


5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

C: Single Arm Dumbbell Row (3×10-12)


Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

9.24.15 – Fitness & Performance

CrossFit Ecstatic – Performance


A: Shoulder Press (8×2-3)


Every 2 minutes, for 16 minutes (8 sets):
Strict Shoulder Press x 2-3 reps

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

B: Metcon (AMRAP – Reps)


Every minute, on the minute, for 21 minutes:
Minute 1 – Russian Kettlebell Swings x 15 reps
Minute 2 – Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Minute 3 – Double-Unders x 40-50 reps
Record weight used in comment section

9.23.15 – Fitness

CrossFit Ecstatic – Fitness


A: Metcon (AMRAP – Reps)


Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps @ 3111
Even Sets – Dumbbell Bench Press x 6 reps @ 2011
Record weight used in comment section

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Burpees
15 Russian Kettlebell Swings

9.23.15 – Performance

CrossFit Ecstatic – Performance


A: Clean (10×1.1)


Every two minutes, for 20 minutes (10 sets) of:
Clean x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 10 minutes of:
5 Ground to Overhead (185/135 lbs)
10 Burpees Over the Barbell
15 Chest-to-Bar Pull-Ups

9.22.15 – Fitness

CrossFit Ecstatic – Fitness


A: Metcon (AMRAP – Reps)


Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Minutes 7-9 & 16-18 – Roll to Candlestick x 8-12 reps

B: Metcon (AMRAP – Reps)


Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes

9.22.15 – Performance

CrossFit Ecstatic – Performance


A: Metcon (AMRAP – Reps)


Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Minutes 7-9 & 16-18 – Roll to Candlestick x 8-12 reps

B: Metcon (AMRAP – Reps)


Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 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