Archive for December, 2017

12.29.17

Orange Park CrossFit – CrossFit

Warm-up

3rds:

8 Kneeling banded hip ext

8 behind the neck shoulder press

8 Jumping Squats

Burgener

Mobility

T-spine & Ankles

SKILL/ STRENGTH

Misfit complex PC+PJ+FS+HSC+SJ

1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Hang Squat Clean + 1 Split Jerk
15-20min to establish 1RM

Accessory Work

EMOM for 15min:

Min 1: Situps (feet anchored) x15

Min 2: Straight leg DL x12

Min 3: Box jumps x9

12.28.17

Orange Park CrossFit – CrossFit

Warm-up

2rds:

10 cal row

8 medball cleans

Metcon

Metcon (Time)

For time:

60/50cal row

-rest as needed-

Then for max meters:

ME row with time it took to row 60/50cal
note METERS in comments

Metcon

Metcon (AMRAP – Reps)

Tabata WB 20/14

-4min rest-

4min AMRAP:

ME WB 20/14
score is total WB from both sections

12.27.17

Orange Park CrossFit – CrossFit

Warm-up

400m Row

100m WB chest walk

Mobility

Hamstrings

SKILL/ STRENGTH

Metcon (Time)

2 attempts(no mix grip):

DL ME Hold (overhand grip) for time 135/95

-Rest as needed-

2 attempts:

DL ME hold (reverse grip) for time 135/95

-rest as needed-
*Score is longest overhand + longest underhand holds

Metcon

Metcon (AMRAP – Rounds and Reps)

E3MOM until failure:

200m run

12 DL 185/125

4 Dips

*Add 4 reps each interval

(4,8,12,16….)

RX+: 225/155 DL & Ring Dips
*score is completed rounds + extra reps (200m run = 1 rep)

12.26.17

Orange Park CrossFit – CrossFit

Quote of the week

β€œStudy while others are sleeping; work while others are playing; and dream while others are wishing.”

– William Arthur Ward

Warm-up

3rds:

8 scap pull-Ups

8 Goblet squats

4 push up to downward dog

SKILL/ STRENGTH

Front Squat

15-20min to establish 3RM

Metcon

12.26.17 (Time)

For time:

3rds:

10 pull-ups

10 FS 135/95

10 Burpees

*RX+:

3rds:

10 C2B

10 FS 165/115

10 burpees

12.22.17

Orange Park CrossFit – CrossFit

Warm-up

Alt Tabata

H2H KBS

Reverse Lunges

Mobility

Hamstrings

SKILL/ STRENGTH

Back Squat

15-20min to establish 5RM

Metcon

12.22.17 (Time)

For time:

75 DB step-ups 35+/15+(each hand)

*EMOM 5 Burpee Box jumps(including 0:00)
If you still have step-up reps AFTER minute 9:00, continue WOD without the EMOM burpees

12.21.17

Orange Park CrossFit – CrossFit

Warm-up

400m Row

20 Alt DB Snatch(light)

Burgener

Mobility

Hips & T-spine

SKILL/ STRENGTH

Misfit Snatch Complex

1 Snatch

1 OHS

1 Hang Snatch

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

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

12.20.17

Orange Park CrossFit – CrossFit

Metcon

MYSTERY CHRISTMAS WOD! 🀫 πŸŽ„πŸŽ„πŸŽ„

Metcon (Time)

12.19.17

Orange Park CrossFit – CrossFit

Warm-up

1000m Row (200 slow/200 fast)

Mobility

Hamstrings

SKILL/ STRENGTH

Sumo Deadlift

15-20min to establish 5RM

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

15 SDHP 75/55

30 Dubs (3:1)

12.18.17

Orange Park CrossFit – CrossFit

Quote of the week

” “Vires Acquirit Eundo”; We gather strength as we go.”

– Virgil

Warm-up

10 DB press in lunge position(each arm)

10 scap pull-ups

20 jumping squats

200m run

Burgener

Mobility

Hips & T-spine

SKILL/ STRENGTH

Squat Clean and Jerk (6-4-3×3)

6 @60%

4 @70%

3×3 @75-80%

Metcon

12.18.17 (Time)

For time:

4rds:

20 pull-ups

15 FS 115/75

10 burpees
RX+:

4rds:

20 C2B

15 OHS 115/75

10 burpee over bar

12.15.17

Orange Park CrossFit – CrossFit

Warm-up

3rds:

15 Dubs

10 Wall Squats

Mobility

Front rack & Ankles

SKILL/ STRENGTH

Front Squat (3×10 @65-70%)

2min rest btwn sets

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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