Blog - OPC

02.21.18- HAPPY BIRTHDAY TRACY B. ! ! !

Orange Park CrossFit – CrossFit

View Public Whiteboard

Warm-up

20 PVC passthrough

20 PVC OHSquat

20 PVC Snatch Balance

Mobility

Banded Samson Stretch

Lacrosse ball Anterior Delt/Pec

SKILL/ STRENGTH

EMOM x 12 (1+1)

1 Snatch+1 Hang Snatch

These are both squat snatches. Not Touch-and-go. You may build as we go.

Metcon

Metcon (Time)

3 Rounds
15 Power Snatch 95/65

15 Pull-Up

50 Double-Unders

Rx+: 115/75+C2B

02.20.18

Orange Park CrossFit – CrossFit

View Public Whiteboard

Warm-up

3 minute clock

:00-:30 – 1 shuttle run

:30-1:00- 1 shuttle run

1:00-1:30- 2 shuttle run

1:30-2:00- 2 shuttle run

2:00-2:30- 3 shuttle run

2:30- 3:00- 4 shuttle run

Mobility

Hinshaw running-prep

Metcon

50m Sprints (Time)

5 Attempts for fastest time. All 5 attempts are Max Effort, so take caution with your warm-up and stretching to avoid any Hammy-pulls

Metcon

Metcon (Time)

50-40-30-20-10
Russian KB-Swings 55/35

Ab-mat sit-ups

Rx+: 70/55

02.19.18

Orange Park CrossFit – CrossFit

View Public Whiteboard

Quote of the week

“What you do speaks so loud that I cannot hear what you say.”

-Ralph Waldo Emerson

Warm-up

3 Rounds

200m Jog

10 Muscle Clean-empty barbell

5 push Press-empty barbell

Mobility

Lacrosse ball Glutes/QL

Slamball sit-and-reach

Weightlifting

Clean and Jerk Complex ((2+1) x 5)

2 Squat Cleans plus 1 Split Jerk for 5 working sets. You may build as we go. Spend plenty of time warming up, paying attention to your positions. If you have a 1RM, begin first set around 70-75%. You may drop bar after your initial clean.

Metcon

Metcon (AMRAP – Reps)

6 Minute AMRAP
10 DB Squat Clean 35+/25+

10 Box Jump 24/20

Rx+:

55+/35+

30/24

02.16.18

Orange Park CrossFit – CrossFit

View Public Whiteboard

Warm-up

2:00 Jump Rope (Singles/Doubles)

Y-T-Ws 3×5

Mobility

T-Spine extension from rig w/Partner

Seated Overhead Stretch w/pvc

SKILL/ STRENGTH

Split Jerk Drills

-Dip-drives

-Tall and fall

-Punch and finish

-Full Jerk

Metcon

Metcon (Time)

For Time
100 Double-Unders

30 V-Ups

50 DB Snatch 55/35

30 V-ups

100 Double-Unders

Rx+: DB Squat Snatch

02.15.18

Orange Park CrossFit – CrossFit

View Public Whiteboard

Warm-up

3 rounds

Inchworms w/ Push-up

suicide sprints

Coffland (Time)

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800-m run

30 push-ups

Post time to comments
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
To learn more about Coffland click here
40:00 Cap

If hang-time is :45 or less consider Scaling run and push-ups by half (400m/15 push-ups)

02.14.18- HAPPY VALENTINE’S DAY <3

Orange Park CrossFit – CrossFit

View Public Whiteboard

Warm-up

Banded walks: Forward, backward, lateral

Squat Therapy 1:

Banded Squats

Fire Hydrant w/ Med. Ball

Barbell Squat and Reach

Mobility

3-way hip stretch with band

Banded Pigeon

Banded Child’s Pose

Weightlifting

Cajun Squats (3 , 5-5-5)

Build to Heavy Triple Front Squat then, at same weight, perform 3×5 Back Squat

02.13.18

Orange Park CrossFit – CrossFit

View Public Whiteboard

Warm-up

2 rounds

30 Singles

10 Sumo-Stance floor-to-sky reach

Mobility

Pronated forward reach 3×10

Wall-reach 3×5

SKILL/ STRENGTH

Handstand/Press EMOM x 10 Minutes

5-7 Reps

Based on athletes abilities:

-Kick ups

-Seated Press

-HSPU Negatives

-Strict HSPU

-Deficit HSPU

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP
200m Run

15 Air Squat

10 HSPU

5 Strict Chin-Ups

02.12.18

Orange Park CrossFit – CrossFit

View Public Whiteboard

Quote of the week

“An inconvenience is only an adventure wrongly considered; an adventure is an inconvenience rightly considered.”

-Gilbert Keith Chesterto

Warm-up

20 DB/KB Deadlifts

20 push-ups

20 Jumping Jacks (2-count)

Mobility

Banded-Perfect Stretch 1:30/Side

Weightlifting

Deadlift (5-5-3-3-1-1-1)

Metcon

Metcon (Time)

5 Rounds For Time
3 Deadlift 275/185

7 Burpees Over Bar

Rx+: 315/205

02.10.18

Orange Park CrossFit – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

Moose
Buy in: 1,000m row 10 Rounds: 7 Bar-facing-burpees 3Thrusters 95/65 Buy-out: 1,200m Med.-ball run

02.09.18

Orange Park CrossFit – CrossFit

Warm-up

3 Rounds on to plate

:20 Bunny Hops

:20 Scissor Steps

:20 Lateral Hops

Mobility

Elevated Calf Stretch

Banded Samson stretch

Accessory Work

EMOM x 16

1: Ring Push-outs

2: Calf Presses

3: Bulgarian Split Squat

4: Single-Arm DB Row

Metcon

800m Run (Time)

Max Effort 800m Run