Archive for October, 2017

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

10.09.17 MYSTERY WOD WEEK!!!

Orange Park CrossFit – CrossFit

Quote of the week

“We rejoice in our suffering because suffering produces perserverance, perseverance produces character, and character produces hope.”

– Romans 5:3-4

Metcon

Metcon (Time)

Metcon (AMRAP – Reps)

10.06.17

Orange Park CrossFit – CrossFit

Warm-up

3rds:

100m run

10 WB

Mobility

Shoulders & hips

SKILL/ STRENGTH

Overhead Squat (4×4 @70-75%)

Metcon

Metcon (AMRAP – Reps)

3rds:

Run 400m

ME WB

-rest as needed-

*score is total # of WB

10.05.17

Orange Park CrossFit – CrossFit

Warm-up

15 Russian KBS

10 stationary inchworms

15 cal row

Burgener

Mobility

Front rack

SKILL/ STRENGTH

Metcon (AMRAP – Reps)

3 max effort sets:

Unbroken PC 135/95

-rest 4min-
Score is total # of Power cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

6min AMRAP:

Unbroken sets of 5 hspu
Must complete 5 unbroken reps to equal 1 round

Scaling options:

Box hspu

HR pushups w/ feet on 45# plate