Archive for October, 2017

10.31.17 Happy Halloween!!!

Orange Park CrossFit – CrossFit

Warm-up

400m row

10 push-up to downward dog

Burgener

Mobility

Front rack

SKILL/ STRENGTH

Pause Power Clean

3sec Pause @ knee
12min to establish 1RM

Metcon

Metcon (Time)

For time:

31 SDHP 95/65

300m run w/ slamball

31 Strict Press

300m run w/ slamball

10 Rope Climbs

300m run w/ slamball

31 Strict Press

300m run w/ slamball

31 SDHP

10.30.17

Orange Park CrossFit – CrossFit

Quote of the week

“You can start out with nothing, and out of nothing, and out of no way, a way will be made.”

– Reverend Michael Bernard Beckwith

Warm-up

3rds:

5 WB

5 sprawl burpees

10 Dubs

Mobility

Hips & Ankles

SKILL/ STRENGTH

Back Squat

15min to establish 6RM

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP:

10 WB (*2 For 1)

30 Dubs (1:1 singles)
*2 for 1 WB*

Pick one based on weakness, and note in comments:

A) 1 WB + 1 WB push press = 1 rep

B) 1 WB + 1 WB squat = 1 rep

10.27.17

Orange Park CrossFit – CrossFit

Warm-up

2 Panther walks

200m run

10 sprawl burpees

200m run

Mobility

Chest & Ankles

SKILL/ STRENGTH

Max effort Dead Hang (Time)

Hang on the bar for as long as possible
Any grip

Max score is 10min

Max effort plank hold (Time)

Butt must stay in contact w/ pvc
Max score is 10min

Metcon

Metcon (AMRAP – Rounds and Reps)

0:00-4:00(4min AMRAP)

Run 400m

ME push-ups in remaining time(RX+: Muscle Ups)

4:00-6:00 REST

6:00-10:00(4min AMRAP)

Run 400m

ME DB PC 35+/15+

10:00-12:00 REST

12:00-20:00(8min AMRAP)

Run 800m

Then AMRAP of:

5 Push-ups(RX+: Muscle Ups)

5 DB PC
Score is rounds completed + sum of all extra reps

10.26.17

Orange Park CrossFit – CrossFit

Warm-up

2rds:

10 alt DB snatch

10 DB Goblet squats

Mobility

Hips & T-spine

SKILL/ STRENGTH

Pause Squat Snatch

Pause right below knee
12min to establish 1RM

*complete 3×3 Reverse snatch grip DL with 1RM weight

Metcon

10.26.17 (Time)

For time:

25-20-15-10

Hang Squat Clean 95/65

Push Press

*RX+:

Hang Squat Clean

HSPU

10.25.17

Orange Park CrossFit – CrossFit

Warm-up

3rds:

10 mountain climbers

8 banded good mornings

6 Lateral Lunges (each side)

Mobility

Hips

SKILL/ STRENGTH

Sumo Deadlift (7×3 @70-75%)

DO NOT exceed 70-75%

Superset w/:

7×3 High Box Jumps

Metcon

“Dave Durante Core” (Time)

5rds:

10 Hollow Rock

10 V up

10 Tuck Up

10sec Hollow Hold

-1min Rest-

10.24.17

Orange Park CrossFit – CrossFit

Warm-up

400m run

12 Burpee broad jumps

Mobility

Front rack & Hamstrings

Metcon

Metcon (Time)

For time:

800m run

7rds of “The Chief”

600m run

5rds of “The Chief”

400m run

3rds of “The Chief”
1 round of “The Chief”:

3 PC 135/95

6 Push Ups

9 Air Squats to medball

*RX+:

185/125

10.23.17

Orange Park CrossFit – CrossFit

Quote of the week

“When we are no longer able to change a situation, we are challenged to change ourselves.”

– Vicktor Frankl

Warm-up

100m waiter carry(50m L/ 50m R)

20 situps

10 stationary inchworms

Mobility

Shoulders & T-spine

SKILL/ STRENGTH

Shoulder Press (5×5 @70%)

DO NOT exceed 70%

* 20/18 cal row before each set

50 Strict pull-ups (Time)

(Scaled: BB pull-ups, 30 Jumping Pullups w/ slow negative)

Accessory Work

Hanging leg raises(or Strict T2B)

4×8

Prone W-Y’s

3×10

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