Archive for October, 2017

10.20.17 Happy Birthday Andy & Lince!!!

Orange Park CrossFit – CrossFit

Warm-up

15 wall squats

15 scap pullups

10 push-up to downward dog

Mobility

Shoulders & Hips

SKILL/ STRENGTH

Overhead Squat (6×3 @80%)

Metcon

Metcon (Time)

For time:

25-15-10

Pull-ups

*8 man makers after each round 35+/15+

10.19.17

Orange Park CrossFit – CrossFit

Warm-up

Hinshaw warm up

Metcon

Metcon (Time)

Complete in any order for time:

1 mile run

50 slamballs

2k row

100 Dubs (3:1 singles)

50 burpees

Mobility

After class if there’s time 🙂

10.18.17

Orange Park CrossFit – CrossFit

Warm-up

10 KB SDHP

10 WB

10 burpees

Mobility

T-spine

SKILL/ STRENGTH

1 HS + 1 OHS + 1 HS

1 hang snatch

1 overhead squat

1 hang snatch
15min to establish 1RM

Metcon

Metcon (AMRAP – Reps)

15min AMRAP:

55 snatch 75/55

55 WB 20/14

55 T2B

55 HSPU
*RX+:

Snatch 95/65

30# WB

10.17.17

Orange Park CrossFit – CrossFit

Warm-up

Tabata Cal row

OR

Tabata Russian KBS

Mobility

Hamstrings

SKILL/ STRENGTH

Deadlift

Every 1:30 for 10 sets:

2 DL building until failure(start around 60%)

Men: add 20lbs each interval

Women: add 10lbs each interval

Accessory Work

Box Reverse Hyper

3×15-20

Body saws

4×8-10

(Or sub out for barbell rollouts)

4x50m suitcase carry (each arm)

10.16.17

Orange Park CrossFit – CrossFit

Quote of the week

“Difficulties show a person’s character.”

– Epictetus

Warm-up

2rds:

8 Split Lunges (4 each side)

8 sprawl burpees

100m run

Mobility

Front rack & Hips

SKILL/ STRENGTH

1 SC + 1 Pause FS + 1 STOH

1 squat clean

1 pause front squat

1 shoulder to overhead
15min to establish 1RM of complex

Metcon

10.16.17 (Time)

For time:

15 Thruster 135/95

200m

20 Thruster 95/65

400m run

30 Thruster 65/45

800m run
*16min cap

10.14.17

Orange Park CrossFit – CrossFit

Metcon

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here

10.13.17

Orange Park CrossFit – CrossFit

Warm-up

Mystery Wod Week, Day 5

SKILL/ STRENGTH

Hang Power Snatch

10.12.17

Orange Park CrossFit – CrossFit

Warm-up

Mystery WOD Week, Day 4

Metcon

Metcon (Time)

10.11.17

Orange Park CrossFit – CrossFit

Warm-up

Mystery WOD Week, Day 3

SKILL/ STRENGTH

Bench Press

Accessory Work

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