9.11.15 – Fitness

CrossFit Ecstatic – CrossFit


A: Metcon (AMRAP – Reps)


Three sets of:
Back Squat x 8-10 reps
Rest 60 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
Record heaviest weight used in comment section

B: Metcon (AMRAP – Rounds and Reps)


Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Dumbbell Ground to Overhead
10 Dumbbell Front Squat
10 Burpees
Rest 3 minutes between sets, and pick up where you left off.

9.11.15 – Performance

CrossFit Ecstatic – Performance


A: Back Squat (5-5-3-2-2, 5-5)


Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%

B: Metcon (AMRAP – Rounds and Reps)


Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Ground to Overhead
10 Overhead Squat
10 Burpees

Rest 3 minutes between sets, and complete a total of two sets. Start the second set where you left off when time ran out on the first. Recommended weights 95/65 lbs.

9.10.15 – Fitness

CrossFit Ecstatic – CrossFit


A: Unsupported Seated Strict Press (5×4-5)


Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B: Metcon (AMRAP – Rounds and Reps)


Against a 7-minute running clock, complete:
500 Meter Row

As many rounds and reps as possible of:
5 Single Arm Press each arm
10 Box Jump-Overs

9.10.15 – Performance

CrossFit Ecstatic – Performance


A: Unsupported Seated Strict Press (5×4-5)


Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B: Metcon (AMRAP – Rounds and Reps)


Against a 7-minute running clock, complete:
500 Meter Row

As many rounds and reps as possible of:
5 Single Arm Press each arm (55/35 lbs)
10 Box Jump-Overs (24/20)

9.9.15 – Perfromance

CrossFit Ecstatic – Performance


A: Snatch (5×1.1.1)


Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes

B: Metcon (Time)


In teams of two, alternate sets to complete 3 each of:
10 Power Cleans (185/135 lbs)
400 Meter Run

9.9.15 – Fitness

CrossFit Ecstatic – CrossFit


A: Metcon (AMRAP – Reps)


Three sets of:
Romanian Deadlifts x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 15-20 reps @ 1010
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Hollow Hold/Rock x 30-45 seconds
Rest 45 seconds
Record heaviest weight used in comment section

B: Metcon (Time)


In teams of two, alternate sets to complete 3 each of:
5 Man-Makers
300 Meter Run
Record weight used for Man Makers in comment section

9.8.15 – Fitness

CrossFit Ecstatic – CrossFit


A: Metcon (AMRAP – Reps)


Four sets of:
Front Squats x 6-8 reps
Rest 10 seconds
Farmer’s Carry x 100 Meters
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
Record heaviest weight used in the comment section

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 6 minutes of:
6 Burpees
6 Pull-Ups
6 Wall Ball Shots

9.8.15 – Performance

CrossFit Ecstatic – Performance


A: Front Squat (8×3-4)


Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps
*Use the same weight as last week

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 6 minutes of:
30 Wall Ball Shots
30 Pull-Ups
30 Double-Unders

Labor Day WOD 9.7.15 (CrossFit)

CrossFit Ecstatic – CrossFit


Seven Deadly Sins (Time)


10 Chest-to-bar Pull-Ups
20 Toes to Bar
30 Deadlifts (185/135)
100 Double Unders
30 Box Jumps (24/20)
20 Burpees
10 Cleans (185/135)
Pull-Ups or Ring Rows, DL (135/95), 300 Singles, Box Jumps (20/14), Cleans (135/95)

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

Josh Diehl

Josh Diehl

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1