Archive for September, 2017

09.15.17 Happy Birthday Carlin!!!

Orange Park CrossFit – CrossFit

Warm-up

400m row

Mobility

Hamstrings

SKILL/ STRENGTH

Deadlift

12min to establish 3RM DL

*Double overhand ONLY. No hook grip

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

10 T2B

20 DL 135/95

30 air squats to Medball

09.14.17

Orange Park CrossFit – CrossFit

Warm-up

10 Slamballs

10 Burpee broad jumps

10 Slamballs

Mobility

Chest

SKILL/ STRENGTH

Close Grip Bench Press

15min to establish 3RM

Accessory Work

OH DB tricep ext

3×10

Superset w/

DB hammer curl

3×10

Tabata

OH plate holds

09.13.17 Happy Birthday Aida!!!

Orange Park CrossFit – CrossFit

Warm-up

15 Kang Squats w/ KB

20 Lateral Plate Hops

Mobility

Hips & ankles

SKILL/ STRENGTH

Back Rack Lunge (4×8)

@55-65% 1RM back squat

Metcon

Double Dutch (Time)

For Time:

200 Double Unders

EMOM(including 1st min):

5 Back Squats 135/95

09.08.17

Orange Park CrossFit – CrossFit

Warm-up

3rds:

Weighted Panther Walks

10 lateral plate hops

Mobility

Chest

SKILL/ STRENGTH

Metcon (Time)

For time:

10-1 push-ups(descending ladder)

*1 Bench Press @80%+ btwn rounds
Record weight used in comments

Accessory Work

Plate Pullovers in deadbug or hollow body

3×10

Superset w/

Single arm Banded bicep curls

3×15 each arm

Prone W-Y’s

2×15

Prone snow angels

2×15

09.07.17

Orange Park CrossFit – CrossFit

Warm-up

3 rds:

7 KBS

7 Goblet squats

Mobility

Hips & T-spine

SKILL/ STRENGTH

Squat Snatch (10×1)

1 squat snatch every :30 for 10 sets @70-75%

Back Squat (10-8-6-4-2)

10 @60%

8 @65%

6 @70%

4 @80%

2 @90%

Accessory Work

Box Reverse hypers

*20 reps of each

– feet together

– straddle

– Single leg w/ other tucked

Tabata suitcase holds (alt sides)

09.06.17 Happy Birthday Jeff Underwood!!!

Orange Park CrossFit – CrossFit

Warm-up

250m row

200m run

Mobility

Lats & Hamstrings

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

7 pull-ups

100m run

7 Hspu

*RX+: C2B

-rest 5min-

Metcon:

10min AMRAP:

15 KBS 55/35

20 air squats

30 Dubs (3:1 singles)
Score is sum of total rounds + sum of total reps

09.05.17

Orange Park CrossFit – CrossFit

Warm-up

100m run

20 Medball Cleans

100m run

Burgener

Mobility

Hips & Front Rack

SKILL/ STRENGTH

Squat Clean (10×1)

1 squat clean every :30 for 10 sets @75-80%

Metcon

09.05.17 (Time)

For time:

8 rds:

4 FS 165/115

8 Burpee over bar

RX+: 185/135

09.04.17 Happy Labor Day!!!

Orange Park CrossFit – CrossFit

Quote of the week

“However Desperate the situation and circumstances, don’t despair.

When there is everything to fear, be unafraid.

When surrounded by dangers, fear none of them.

When without resources, depend on resourcefulness.

When suprised, take the enemy by suprise.”

– Sun Tzu

Warm-up

400m run

3 rds of “Cindy”

Metcon

Created by CrossFit Overwatch (Concord, CA) to memorialize decorated US Navy Seal veteran and sniper, Chris Kyle.

Time Magazine commemorated Sniper Chris Kyle’s Final Mission. “To his enemies, he was the “Devil of Ramadi”, an unseen terror who harried insurgents with his rifle during Operation Iraqi Freedom, often from an impossible remove. He served four tours of duty. He was credited with some 160 confirmed kills and was awarded two Purple Hearts. He played a role in every major engagement in the Iraq war. To the 18,000 folks of Midlothian, Texas, a blue-collar town just south of Dallas, Navy Seal sniper Chris Kyle, 38, was invincible, revered, a local boy, a hero who’d seen and done things they couldn’t imagine, and who then came back home to live with them again and to watch his children grow.”


“Devil of Ramadi V2” (Time)

4rds for time (w/ partner):

8 Man Makers(50/35) / Partner plank

20 DL (275/205) / Partner Wall Sit

24 One Arm DB Thrusters(50/35) / Partner Scissor Kicks

Cash Out:

500 Dubs / Partner Rows
Partition work as needed, but both partners must work at the same time. Partner A may not start a rep until Partner B is working. Partners can switch at any time.

09.01.17

Orange Park CrossFit – CrossFit

Warm-up

20 slamballs

Inchworms

Split Jerk drills w/ PVC

– footwork

– tall jerks

Mobility

Front Rack

SKILL/ STRENGTH

Metcon

Split Jerk (6×3)

3@ 50%

3@ 65%

3 @70%

3×3@ 75%

Metcon (AMRAP – Rounds and Reps)

13min AMRAP:

12 KB/DB Deadlifts

9 KB/DB Hang Cleans

6 KB/DB STOH
KB/DB: 40-55/20-35

12