Archive for September, 2017

09.29.17 Happy Birthday Rhonda!!!

Orange Park CrossFit – CrossFit

Warm-up

12 goblet squats

12 Prone W-Y’s

12 wall squats

Mobility

Shoulders & Hips

SKILL/ STRENGTH

Overhead Squat (4×5 @60-70%)

12min

Metcon

Metcon (Time)

75 Dubs (150 singles)

60 WB

40 DL 135/95

30 Burpee pullups(ring or bar)

40 DL

60 WB

75 Dubs
*25min cap

09.28.17

Orange Park CrossFit – CrossFit

Warm-up

400m run

Bear crawls

50 dubs or singles

Metcon

Metcon (AMRAP – Rounds and Reps)

6min AMRAP(0:00-6:00):

100m run

15 V-Ups

– rest 3min(6:00-9:00)-

7min AMRAP(9:00-16:00):

20 cal row

30 Dubs

– rest 3min(16:00-19:00) –

8min AMRAP(19:00-27:00):

2 (5-10-15yd) shuttle runs

200m farmer carry
Score is total # of completed rounds + total # of extra reps

Mobility

After class if there’s time 🙂

09.27.17

Orange Park CrossFit – CrossFit

Warm-up

20 WB

15 burpees

Mobility

Front rack & T-Spine

SKILL/ STRENGTH

1 Pause FS + 1 3/4 FS + 1 FS

1 Pause Front Squat

1 3/4 Front Squat

1 regular Front Squat
12-15min to establish 1RM of complex

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM until failure:

3 burpees + 1 Thruster 115/75

*Increase Thruster by 1 rep each round
Score is completed rounds of thrusters + extra reps

*MAX score is 20 rounds

09.26.17

Orange Park CrossFit – CrossFit

Warm-up

20 cal row

20 wall slides

20 banded good mornings

Mobility

Hamstrings

SKILL/ STRENGTH

Sumo Deadlift (5×5)

@60-70% (DO NOT exceed 70%)

Superset w/:

5 seated box jumps

*HIGH box jumps w/ step down

Metcon

Metcon (Time)

For time:

3rds:

200m run

30 DB snatch 40-55/20-35

60 Dubs
3:1 singles

09.25.17

Orange Park CrossFit – CrossFit

Quote of the week

“Sometimes when you’re in a dark place you think you’ve been buried, but you’ve actually been planted.”

Warm-up

200m run

Burpee broad jumps x10

H2H KBS x20

200m run

Mobility

Front rack

SKILL/ STRENGTH

3 PC + 3 FS + 3 STOH (10×1)

3 power clean

3 front squat

3 shoulder to overhead
1 rep of complex EMOM for 10min @ 55-60% of 1RM C&J

Metcon

Metcon (AMRAP – Rounds and Reps)

“Death by Hand Release Push-ups”

*Increase by 2 reps each min

(2,4,6,8…)
Score is # of completed rounds + extra reps

*MAX score is 15 rounds (round of 30 pushups)

09.22.17 Happy Birthday Charles & Bruce!!!

Orange Park CrossFit – CrossFit

Warm-up

2rds:

200m run

12 H2H swings

Mobility

Front rack & hamstrings

SKILL/ STRENGTH

1 HPC + 1 PC + 1 Jerk

1 Hang Power clean

1 Power clean

1 Jerk
15-20min to establish 1RM of complex

Metcon

Metcon (Time)

For time:

5 rounds:

1 SC 185/125

2 Strict Pullups

3 DL 185/125

4 HSPU
RX+:

5 rounds:

1 SC 225/155

2 Muscle Ups

3 DL 225/155

4 HSPU

09.21.17

Orange Park CrossFit – CrossFit

Warm-up

20 Jumping lunge

10 stationary Inchworms

50 Dubs or singles

Mobility

Hips

SKILL/ STRENGTH

Tempo Back Squat (5×4 @70-75%)

5,2,1,1 Tempo

Metcon

Metcon (AMRAP – Reps)

12min AMRAP:

5rds:

14 DB step ups 35+/15+

14 WB

Then:

-ME Dubs in remainder of time-
Score is # of dubs

09.20.17

Orange Park CrossFit – CrossFit

Warm-up

10 scap pullups

15 Plate Pullovers in hollow or dead bug position

20 Sit-ups

Rowing drills

– 20 pulls w/ just legs

– 20 pulls w/ just back

– 20 pulls w/ just arms

– 20 normal pulls

Metcon

Metcon (Time)

6 x 25cal sprints

Rest as needed in between sets

*score is total time of rows
*15-20min

Metcon (AMRAP – Rounds and Reps)

8min AMRAP:

5 Unbroken T2B

5 burpees

*T2B must be unbroken for round to count

09.19.17

Orange Park CrossFit – CrossFit

Warm-up

400 row

10 stationary inchworms

Mobility

Chest & shoulders

SKILL/ STRENGTH

Shoulder Press

5-3-1 @50-60-70%

5-3-1 @60-70-80%

5-3-1 @70-80-90%

(record 90% weight)

Accessory Work

Barbell row

4×8

One arm DB Bench

3×10 each arm

Banded Low rows

3×15

09.18.17

Orange Park CrossFit – CrossFit

Quote of the week

“Only those who have patience to do things perfectly will acquire the skills to do things easily.”

– Friedrich Schiller

Warm-up

Hinshaw Warm up

Metcon

Warm up runs(YES, you MUST do these)

2x 200m easy w/ 1min rest

2x 400m moderate+ w/ 2min rest

1-Mile Run (Time)

Max Effort 1-Mile Run

Accessory Work

DB split squats

3×10

RDL

3×10

Calf raises

3×20

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