Archive for August, 2017

08.31.17

Orange Park CrossFit – CrossFit

Warm-up

Coach’s Choice

Burgener

Mobility

Hips & T-spine

SKILL/ STRENGTH

Squat Snatch (5-3-1-1-1-1…)

15-20min to establish 1RM

Metcon

Metcon (Time)

For time:

20 Squat Snatches @70%

08.30.17

Orange Park CrossFit – CrossFit

Warm-up

400m run

30 H2H KBS

Burgener

Mobility

Front Rack

Metcon

Metcon (Time)

For total time:

15-12-9

HPC 135/95

Burpee Over Bar

**800m run buy out

-rest 3min-

**800m run buy in

9-12-15

HPC

Burpee Over Bar
RX+: 155/105

08.29.17

Orange Park CrossFit – CrossFit

Warm-up

10min double under practice

Mobility

T-spine & shoulders

SKILL/ STRENGTH

15min Handstand Practice

– hollow holds

– box pike on knees

– box pike w/ feet

– wall walks/ wall walks to HS hold

– HS kick ups @30deg, @45deg+

– HS kick up to HS hold

– free standing handstands/ walks

Metcon

Metcon (AMRAP – Rounds and Reps)

3rds:

5min AMRAP:

1 HSPU/ 5 Dubs

2 HSPU/ 10 Dubs

3/15

4/20

5/25

6/30

….

-rest 2min-
*3:1 singles*

Score is sum of completed rounds + sum of extra reps.

EX:

Rd 1: 5+1

Rd 2: 5+0

Rd 3: 4+9

Score: 14 + 10

08.28.17

Orange Park CrossFit – CrossFit

Quote of the week

“The obstacle in the path becomes the path. Never forget, within every obstacle is an opportunity to improve our condition.”

– Ryan Holiday

Warm-up

20 Russian KBS

20 Jumping Lunges

20 push-ups

Mobility

Hips and Front rack

SKILL/ STRENGTH

Clean and Jerk (5-3-1-1-1-1…)

*15min to establish 1RM

Metcon

Metcon (Time)

For time:

4rds:

25 WB 20/14

400m run

(Fight for unbroken WB. 10 BURPEE PENALTY for every break.)
*20min cap

08.25.17

Orange Park CrossFit – CrossFit

Warm-up

200m run

20 light DB snatch

20 Wall Squats

Burgener

Mobility

Hips & T-spine

SKILL/ STRENGTH

1 PS + 1 SS + 1 HSC

1 power snatch

1 squat snatch

1 hang squat snatch
15min to establish 1RM of complex

Metcon

Metcon (Time)

For time:

3rds:

25 T2B

25 HSPU

50 DU

*16min cap
Scaled dubs: plate jumps

08.24.17

Orange Park CrossFit – CrossFit

Warm-up

3rds:

Weighted Panther walks

15 lateral plate jumps

Burgener

Mobility

Shoulders & Hips

SKILL/ STRENGTH

1 PC + 2 FS + 1 SC

1 power clean

2 front squats

1 squat clean
15min to establish 1RM of complex

Metcon

Coconut Birthday WOD (Time)

For Time:

24-16-10

DB Thrusters

Box Jump Over

*11min cap
DB/KB: 40-55/20-35

08.23.17

Orange Park CrossFit – CrossFit

Warm-up

Hinshaw Warm up

Mobility

Lats

SKILL/ STRENGTH

40yd sprint (Time)

*record time to hundredths of a second in comments

Metcon

11.01.16 (Time)

800m run

40 Pullups

800m run

08.22.17 Happy Birthday Amber and Jamey!!!

Orange Park CrossFit – CrossFit

Warm-up

25 cal row

20 WB

Split Jerk Technique w/ PVC (5-10min)

Mobility

Front rack & shoulders

SKILL/ STRENGTH

Split Jerk (5-3-2-1-1-1)

15min to establish 1RM Split Jerk

Metcon

01.02.17 (Time)

For Time:

12-9-6

Cal Row

Burpee Over Rower

Thruster 95/65
RX+: 135/95

*12min cap

08.21.17

Orange Park CrossFit – CrossFit

Quote of the week

“If you fail at something and you truly attempted it, it’s still a success. You’re just going to have to do it a few more times”

– Christmas Abbot

Warm-up

400m run

20 Banded good mornings

20 wall slides

Mobility

Hamstrings & T-spine

SKILL/ STRENGTH

Snatch Grip Deadlift (3×3 @100% , 3×3 @105%)

Build to 100% of 1RM snatch

– perform 3×3

Build to 105% of 1RM snatch and perform

– perform 3×3 (record this weight)

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

08.18.17

Orange Park CrossFit – CrossFit

Warm-up

20 KBS

20 push-ups

20 air squats

Mobility

Front rack

SKILL/ STRENGTH

Front Squat

15min to establish 10RM in 3 attempts or less

Metcon

Metcon (Time)

For time:

20-1 (descending ladder)

Push-ups

*1 Deadlift between rounds 275/185
RX+: 2x bodyweight DL