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Turtle Club

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200m run

50′ Active Spidermans

10 PVC Pass Throughs

50′ Active Samson

10 PVC Around the World

10 Air Squats

10 PVC Pass Throughs (More Narrow)

5 Push-up to Down Dog

10 PVC Overhead Squats–on wall with 5 second pause at the bottom

3 Pausing Front Squats

3 Strict Press

3 Push Press

3 Thrusters

Metcon (Time)

21 Overhead Squats (95/65)

200 Meter Run

21 Thrusters (95/65)

200 Meter Run

15 Overhead Squats (95/65)

200 Meter Run

15 Thrusters (95/65)

200 Meter Run

9 Overhead Squats (95/65)

200 Meter Run

9 Thrusters (95/65)

200 Meter Run
It’s all about the barbell today. You can think about the runs as more of a recovery station than a work station, with more focus put into thriving on the 90 barbell repetitions. Looking to complete the barbell movements somewhere between 1-3 sets. On the round of 21’s, this may look like 12-9 or 8-7-6. On the 15’s, this could be 9-6 or 8-7. Finally, on the set of 9’s, you are ideally holding on for all 9 without dropping. Taking the runs slower to attack the barbell will pay off, as it keeps you moving more and resting less.

Extra!

Time Permitting:

Build to a heavy Turkish Get Up on each arm

Doce

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:60 Easy Row

50′ Spidermans

:30 Medium Row

5 Push-up to Down Dog

:60 Fast Row

50′ Active Samson

3 Burpee box jump overs

3 High Hang Power Cleans

3 Hang Power Cleans

6 Power Cleans

:30 Front Rack Stretch

:30 Chest Stretch/side

:30 Pigeon Pose/side

Squat Clean (EMOMx12)

On the Minute x 12 (3 Rounds):

Minute 1: 3 Reps @ 70%

Minute 2: 2 Reps @ 75%

Minute 3: 1 Rep @ 80-86%

Minute 4: Rest

Metcon (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)
Looking for all athletes to get to the burpee box jump overs on each round. Weights and reps can be adjusted as necessary in order to accomplish this.

Today is less about gaming and more about bringing the intensity. The row should be at an uncomfortable pace, but not an all out sprint. Holding on for 1-3 sets on the barbell. Lighter is harder as it allows athletes to hold onto the bar longer. You can push hard through this four minute interval knowing that there is four minutes of rest to follow. Each AMRAP is scored separately as rounds and reps.

Granite Games Q2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds:

8 R-Side Single Leg Deadlifts

8 L-Side Single Leg Deadlifts

8 jump lunges, no kb

KB 53/35

Metcon (Weight)

EOMOM 12

3 Squat Clean and 1 Split Jerk

70%+ 1RM

Metcon (Time)

4 Rounds:

21 Sumo Deadlift High Pull 95/65lbs

3 Rope Climbs

Run 400m

Lost Count

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:60 Easy Row

:60 Easy Bike

5 Push-up to Down Dog

:45 Medium Row

:45 Medium Bike

50′ Spidermans

:30 Faster Row

:30 Faster Bike

10 Air Squats

:60 Ankle Stretch/side

:60 Med Ball Squat Hold

:30 Child’s Pose

Power Snatch (EMOMx9)

1 Snatch Pull

1 Low Hang Power Snatch

Metcon (Time)

200 Double Unders

1,500 Meter Row

100 Wallballs (20/14)

35/25 Calorie Row
Looking at this workout at a whole can be overwhelming at first. Taking it one set at a time may help you stay focused in the moment, not getting too far ahead of yourself. Success today is not about big sets, rather consistent sets. It doesn’t matter if you do 20 sets of 10 on the rope or 20 sets of 5 on the ball, as long as you maintain a steady work/rest rhythm. Tracking rest will be beneficial today to keep yourself on track. Taking a specific number of breaths or counting to 3 or 5 before beginning the next set can be helpful. Pick a breakup strategy, pick a rest length, and try to stick to it.

Extra!

Time Permitting:

10 minutes of handstand walk practice

Helen

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run

:15 Quad Stretch/side

:15 Side Lunge/side

50′ Toy Solider Kicks

50′ Duck Walk

50′ Walking Samson

50′ Spidermans

50′ Inchworms

50′ 3 Air Squats + Broad Jump

50′ High Knees

50′ Butt Kickers

50′ Skip for Height

50′ Skip for Distance

Pull-up Prep

10 Second Dead Hang

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups or Ring Rows

3 Pull-ups

KB Prep

5 Kettlebell Deadlifts

5 Russian Swings

5 Full Swings

Helen (Time)

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

Extra!

Time Permitting

Giant Set A:

5 Giant Sets:

8 Unbroken Bench Press

8 Unbroken Hang Power Cleans

Build to Heavy Set on Both. Rest 2 Minutes Between.

Giant Set B

3 Giant Sets:

10 Dumbbell Push Presses

15 Weighted AbMat Sit-ups

Max Close Grip Push-ups

20 GHD Sit-ups

Rest 2 Minutes Between.

Last Call

Metabolic CrossFit – CrossFit

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Metcon (3 Rounds for reps)

Teams of 3

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

rest 3 minutes

50 Hang Squat Cleans (115/80)

50 Hang Squat Cleans (135/95)

AMRAP Hang Squat Cleans (155/105)

rest 3 minutes

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)
1st set of each movement should be moderately light, 2nd set should be slightly heavier, and final set should be moderately heavy.

Score is total of final set of each movement.

Extra!

Time Permitting:

3 Rounds:

3 Minute Light Effort

2 Minute Fast Effort

Not for score, but for consistent effort.

Daniel

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run

:15 Quad Stretch/side

:15 Side Lunge/side

50′ Toy Soliders

50′ Duck Walk

50′ Walking Samson

50′ Spidermans

50′ Inchworms

50′ Toe Walk

50′ Heel Walk

50′ Side Shuffle

50′ High Knees

50′ Butt Kickers

Pull-up Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups or Ring Rows

3 Kipping Pull-ups

Thruster Movement Prep

3 Front Squats

3 Push Press

3 Front Squat to Hip Pop

3 Thrusters

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
With 1 mile of running, 100 pull-ups, and 42 thrusters, this workout presents a great challenge, as all Hero workouts do. No matter your ability, you will all be successful today with the “just keep moving forward” approach. It doesn’t matter if you go sets of 5 or 10 on the pull-ups, as long as you keep moving forward. It doesn’t matter if you go 7’s or unbroken on the thrusters, just keep moving forward. And it doesn’t matter how fast the runs are, just keep moving forward. When you get knocked down, get back up. Every rep and every step brings you closer to achieving your goal and finishing this workout.

Kunan (Time)

Kunan

8 Rounds for time

13 Deadlifts 185/125

17 wallballs 20/14

400m run
This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kunan.

Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.

Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.

All of the children and their coach were successfully rescued.

The Saman Hero WOD will include running 3.2 kilometers — the distance the boys and their coaches were into the cave. Each round will include 13 deadlifts, representing the 13 people that Saman gave his life to rescue, and 17 wall ball repetitions, representing their 17 days underground.

Parks and Wreck

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Team Relays

Place KB in middle of floor. Divide class into two teams. One person from each team will go at a time. Teams will complete:

Rd 1: Bear Walk to KB/Spidermans Back–complete 10 goblet squats with KB

Rd 2: Active Samson to KB/ Crab Walk Back–complete 10 alternating KB snatches with KB

Rd 3: Butt Kicks to KB/High Knees Back –complete 10 KB swings

Rd 4: Toy Soliders to KB/Sprint Back–Complete 2 Turkish Get-ups with KB

The team to with all members to complete all 4 rounds first wins.

Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 20:

35/25 Calorie Row

50 Kettlebell Swings (70/53)

35/25 Calorie Row

200 Meter Wreck Bag Run (50/35)
Teams of 1 guy/1 girl–30 cal row

Back Squat (Stamina Squat)

On the Minute x 12 (3 Rounds):

Minute 1 – 6 Back Squats @ 65%

Minute 2 – 4 Back Squats @ 70%

Minute 3 – 2 Back Squats @ 75%

Minute 4 – Rest

Granite Games Q1

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Interval Warmup

3:00 Bike

Rest 1:00

3:00 row

4 Rounds

:30 on :30 off

Row

Run

Bike

Metcon (Time)

Rx

14MIN TIME CAP

15 Burpees Over Concept 2 Erg

40/30 Calorie Row

15 Burpees Over Concept 2 Erg

40/30 Calorie Row

15 Burpees Over Concept 2 Erg

In the remaining time…

Establish a 1-RM Snatch

Metcon (Time)

Intermediate

14MIN TIME CAP

15 Burpees Over Concept 2 Erg (CAN step over)

35/25 Calorie Row

15 Burpees Over Concept 2 Erg

35/25 Calorie Row

15 Burpees Over Concept 2 Erg

In the remaining time…

Establish a 1-RM Snatch

Power Hour

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Simon Says with coach

50′ Spidermans

50′ Active Samson

5 Push-up to Down Dog

10 Air Squats

:30 Wrist Stretch

:30 Front Rack Stretch

:30 Child’s Pose

5 Hang Straight Arm Barbell Jumps

5 Hang Muscle Cleans

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

2 Strict Press

2 Push Press

2 Push Jerks

2 Hang Clean and Jerks

2 Clean and Jerks

Build to workout weight

Metcon (Time)

For Time:

50 Clean and Jerks (135/95)

On the Minute – 5 Toes to Bar
Starting on the 0:00 and on every following minute, athletes will complete 5 toes to bar before moving to the barbell to complete 50 clean and jerks for time. The toes to bar do not count towards today’s score, only the time it takes athletes to complete the 50 repetitions on the barbell. The toes to bar variation should be something that athletes will complete unbroken every time on the bar. The weight for the clean and jerks will be athletes “Grace” weight, which is a load they could complete10-15+ repetitions unbroken when fresh.

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