Blog - OPC

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

12.13.17 Happy Birthday Brad!!!

Orange Park CrossFit – CrossFit

Warm-up

3rds:

12 mountain climbers

10 goblet squats

10 jumping jacks

Mobility

Shoulders

SKILL/ STRENGTH

1 Strict Press + 1 PP + 1 Jerk (10×1 @70-75% of strict press)

1 strict press

1 push press

1 jerk(push or split)
*EMOM for 10min: 1 rep of complex

Metcon

Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:

12 Box Jumps, 24″

6 Thrusters, 95#

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here

12.12.17

Orange Park CrossFit – CrossFit

Warm-up

800m run

10 burpee broad jumps

Mobility

Hamstrings

Metcon

Metcon (AMRAP – Reps)

7min AMRAP:

1200/1000 row

ME burpee over rower in remaining time

-3min rest-

7min AMRAP:

800m run

ME DB OH lunge 35+/15+ (Switch arms anytime)

-3min rest-

7min AMRAP:

75 sit-ups

ME Dubs in remaining time (3:1)
Score is total reps from all 3 AMRAPs

12.11.17

Orange Park CrossFit – CrossFit

Quote of the week

“There is no royal road to anything. One thing at a time, all things in succession. That which grows fast, withers rapidly. That which grows slowly, endures.”

– Josiah Gilbert Holland

Warm-up

200m Row

20 Jumping lunges

10 push ups to downward dog

20 Jumping lunge

Mobility

Hips & T-spine

SKILL/ STRENGTH

*15min

Squat Clean (10-8-6-4-2×2)

10 @50%

8 @60%

6 @70%

4 @75%

2×2 @80-85% (score)

*30 Dubs before each set

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

12.08.17

Orange Park CrossFit – CrossFit

Warm-up

20cal row

15 kneeling banded hip ext

10 push-up to downward dog

Mobility

Hamstrings

SKILL/ STRENGTH

Deadlift (10-8-6-4-2×2)

10 @50%

8 @60%

6 @70%

4 @75%

2×2 @80-85%(score)

Metcon

Metcon (Time)

For time:

10rds:

8 SDHP 95/65

3 Strict Pull-ups
RX+:

SDHP 95/65

MU

12.07.17 Happy Birthday Matt M. !!!!

Orange Park CrossFit – CrossFit

Warm-up

2rds:

200m run

20 walking lunge

Mobility

Hips

SKILL/ STRENGTH

Back Squat (7×7 @60-65%)

-no longer than 2min rest btwn sets

Metcon

Metcon (AMRAP – Reps)

12rd alt. Tabata:

Back Squat 45/35

Dubs

-rest 3min-

12rd alt. Tabata:

Front Squat

Sit ups
Score is total # of back squats + front squats

12.06.17

Orange Park CrossFit – CrossFit

Warm-up

Panther Walks x2

Scap pullups x15

Mobility

Chest & shoulders

SKILL/ STRENGTH

Close Grip Bench Press (7×7 @60-65%)

Superset w/

Supinated Pullups

7×5-7

**rest no longer than 2min btwn sets

Metcon

Death By Burpees (AMRAP – Rounds)

EMOM add 1 burpee until failure
Max score is 20 Rounds

12.05.17

Orange Park CrossFit – CrossFit

Warm-up

500m Row

10 Burpee broad jumps

Burgener

Mobility

Front rack

SKILL/ STRENGTH

3 Position Power Clean

1 Power clean + 1 Hang Power clean + 1 High hang power clean
12min to establish 1RM

Metcon

01.12.17 (Time)

800m run buy in

Then:

3-6-9-12-15

C&J 135/95

T2B

12.04.17

Orange Park CrossFit – CrossFit

Warm-up

3rds:

10 WB

10 Russian KBS

Burgener

Mobility

Hips & T-spine

SKILL/ STRENGTH

Squat Snatch (10-8-6-4-2)

10 @50%

8 @60%

6 @70%

4 @75-80%

2×2 @85-90%(score)

**100m run before each set

*15-20min to complete

Metcon

12.04.17 (AMRAP – Rounds)

8min AMRAP:

As many rounds as possible of 10 unbroken WB 20/14

12.01.17

Orange Park CrossFit – CrossFit

Warm-up

20cal row

15 wall squats

Mobility

Front rack & hips

SKILL/ STRENGTH

Front Squat (10-8-6-4-2×2)

10 @50%

8 @60%

6 @70%

4 @80%

2×2 @85% (score)

*rest as needed between efforts

*15min complete

Accessory Work

DB Row

4×8-10 each arm

Box Reverse hyper

4×12-15

Superset w/

10 Jumping Squats