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10/29/2018

Metabolic CrossFit – CrossFit

– – – – HALLOWEEN – – – –
Wednesday is Halloween!

Dress up!

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

3 Steady Rounds

12 Medball Cleans

16 Tall Box Step Ups

20 Calories Row

Power Snatch (EMOM x 10)

2 Squat Snatches

*Skill work–Squat snatches should be perfect if you increase weight between sets

Back Squat (15 Minutes)

3×5 @ 70%

1×5 @ 75%

Metcon (AMRAP – Rounds and Reps)

30 Double Unders, 10 Dumbbell Power Cleans

30 Double Unders, 10 Dumbbell Hang Squat Cleans

30 Double Unders, 10 Dumbbell Push Presses

30 Double Unders, 10 Dumbbell Reverse Lunges

30 Double Unders, 10 Dumbbell Thrusters

Dumbbells: 50’s/35’s

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Metcon

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Boats and Toes

Metabolic CrossFit – CrossFit

– – – – HALLOWEEN – – – –
Wednesday is Halloween!

Dress up!

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

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Metcon (Time)

Teams of 3

For Time (45 Minute Cap):

50-40-30-20-10:

Calorie Row

Burpee Box Jump (24/20)

Directly Into…

50-40-30-20-10:

Toes to Bar

Power Snatches
Round 1 Barbell: 75/55

Round 2 Barbell: 95/65

Round 3 Barbell: 115/80

Round 4 Barbell: 135/95

Round 5 Barbell: 155/105

10/26/18

Metabolic CrossFit – CrossFit

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Saturdays @ 10am

–Best of Luck to our Athletes Competing in GI’s and Janes 2 at Crossfit JXN–

John S. and AJ

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

10 minutes

200 meter run

10 pause squats with plate

50′ toy soldiers

25′ inchworms

25′ spidermans

50′ walking Samson

10 push-up to down dog

:30 ankle stretch/side

:30 couch stretch/side

Barbell Warm-up

5 shoulder press

5 push press

5 push jerks

5 split jerks

5 high hang cleans

4 hang cleans

3 power cleans

2 squat cleans

1 squat clean and jerk

Clean and Jerk

15:00 to build to a heavy Clean and Jerk

Metcon (Time)

3 Rounds:

10 Clean and Jerks (135/95)

400 Meter Run

HSPU and Snatch (Chuck)

Metabolic CrossFit – CrossFit

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Saturdays @ 10am

–Best of Luck to our Athletes Competing in GI’s and Janes 2 at Crossfit JXN–

John S. and AJ

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

Warmup

AMRAP 4

7 kb Thrusters (light)

7 Push Ups

7 kb circles (around the head)

:45 Bike sprint

Metcon (No Measure)

HSPU Efficiency

spend 12:00 working on HSPU efficiency and technique

0:00-3:00 getting inverted and into the handstand hold

-getting close enough to the wall (6″-8″)

-bridge hips and open shoulders (squeeze butt, squeeze gutt)

-eyes forward (neutral neck) not down

3:00-6:00 from handstand hold down to headstand, feet down and souls together

-create the tripod, head behind the hands

-butt and hamstrings to the wall

-bringing knees down but focus on souls together to draw knees out (Avoid knees forward to avoid tucking the pelvis).

6:00-9:00 Kicking up

-souls pointed torward one another, knees out and at parallel

don’t wait to load your feet, start on the way down

-kick straight up

9:00-12:00

-work on cycling reps together

-no more than two consecutive at a time

Metcon (AMRAP – Reps)

(RX)

AMRAP 5:00 x 4

100 Double Unders

100′ plate Lunge 45/35

Max Rep Handstand Push-Ups in remaining time

Rest :90 after each 5min

Metcon (Time)

(Scaled)

AMRAP 5:00 x 4

100 Single Unders

100′ plate Lunge 35/25

Max Rep Wall Walks in remaining time

Rest :90 after each 5min

Metcon (Time)

(Beginner)

AMRAP 5:00 x 4

50 Single Unders

50′ plate Lunge 25/15

Max Rep Seated Db press in remaining time (light)

Rest :90 after each 5min

10/24/18

Metabolic CrossFit – CrossFit

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Saturdays @ 10am

–Best of Luck to our Athletes Competing in GI’s and Janes 2 at Crossfit JXN–

John S. and AJ

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

500 meter row

50′ skip for distance

50′ skip for height

50′ butt kicks

50′ high knees

25′ spidermans

25′ duck walk

25′ inchworm

500 meter row

complete 3 sets of 3 jerk drives + 1 split jerk with empty barbell

Split Jerk (1 x 1)

15 minutes

Metcon (3 Rounds for reps)

AMRAP 5:

Buy In: 35/25 Calorie Row

Directly Into…

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy In: 25/18 Calorie Row

Directly Into…

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy In: 18/13 Calorie Row

Directly Into…

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

10/23/18

Metabolic CrossFit – CrossFit

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Saturdays @ 10am

–Best of Luck to our Athletes Competing in GI’s and Janes 2 at Crossfit JXN–

John S. and AJ

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

AMRAP 5:

10 Double Unders, 1 Bar Muscle-Up

20 Double Unders, 2 Bar Muscle-Ups

30 Double Unders, 3 Bar Muscle-Ups

….

Up by (10) and (1) per round
MU Sub: 1 strict pull-up and 1 dip

Back Squat (1 x 12)

15 minutes to build to a heavy set of 12

Metcon (Time)

21-18-15-12-9:

Wallballs (20/14)

Pull-Ups

Calorie Row

1 mile run

JT

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

15 cal row

10 shoulder passes

5 push-up to down dog

12 cal row

:30 banded hip stretch/ side

5 strict pull-ups

9 cal row

:30 banded shoulder stretch/side

10 kettlebell swings

Burgener Warmup for snatch

Power Snatch (1×1)

20 minutes to build to a heavy (1RM) power snatch

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Mind Eraser

Metabolic CrossFit – CrossFit

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

Warmup

500m row

5 bar-only squat cleans

50′ inchworms, w/ pushups

50′ Frankensteins

15 goblet squats 53/35

5 bar-only power cleans

5 burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

7 Power Cleans (135/95)

7 Burpees

200 Meter Run

Tripled Up

Metabolic CrossFit – CrossFit

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

500 Meter Row

:30 Plank

:30 Hollow Rock Hold

5 Strong Kips

5 Toes to Bar

5 Front Squats

5 Push Press

5 Thrusters

Banded Stretches with focus on hips and shoulders

Squat Clean (20 Minutes)

Minutes 1-2-3

3 Squat Cleans (68-72-74)

Minute 4: Rest

Minute 5-6-7

2 Squat Cleans (78-81-84)

Minute 8: Rest

Minutes 9-10-11

1 Squat Clean (88-90-92)

Minute 12: Rest

Then 8 Minutes to complete

3 Singles (92-94-96)

Metcon (AMRAP – Reps)

AMRAP 12:

3 Thrusters (95/65)

3 Toes to Bar

3 Calorie Row

6 Thrusters (95/65)

6 Toes to Bar

6 Calorie Row

9 Thrusters (95/65)

9 Toes to Bar

9 Calorie Row

….

Continue to add (3) reps until finish

Gymnastics

Extra Time Permitting

50 Double Unders

21 Kipping Handstand Push-ups

50 Double Unders

15 Kipping Handstand Push-ups

50 Double Unders

9 Kipping Handstand Push-ups

50 Double Unders

15 Kipping Handstand Push-ups

50 Double Unders

21 Kipping Handstand Push-ups

Thursday (Chuck)

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

AMRAP 4 Minutes

8 Goblet Squats (light weight)

6 Burpees

:20 bike

Then,

Couch Stretch

2:00/side

Metcon (4 Rounds for time)

4 rft (15min cap)

8m Lunge 135/95

8 bar facing burpees

8m Lunge 135/95

8 bar muscle ups (3 pullups and 3 dips for every 2 BMU)

then in remaining time,

Find 1RM Hang Clean+2 Front Squats

Record your split times for each round. Put the weight for the 1RM Hang Clean and 2 front Squats in the Notes section.

Metcon (No Measure)

Cool Down

5min bike, easy pace

then,

1:00 child’s pose

:30 child’s pose w/right arm reached under left arm and across

:30 child’s pose w/left arm reached under right arm and across

1:00 Pigeon pose, right leg

1:00 Pigeon pose, left leg

1:00 standing T-spine stretch, palms flat on the wall and feet flat to the ground arm length away, drop your chest and head through “the window” to create a 90 degree angle at your hips.

Couch Stretch

2:00/each side

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