Blog - Page 6 of 16 - OPC

11.10.17 Veteran’s Day

Orange Park CrossFit – CrossFit

Warm-up

10 push-up to downward dog

10 Scap pullups

20 shoulder taps (push-up Position)

20 banded low row

Mobility

Chest

SKILL/ STRENGTH

Bench Press (5×5 @70%)

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

11.09.17

Orange Park CrossFit – CrossFit

Warm-up

10 Squats w/ plate counter balance(feet together)

20 Banded Good Mornings

20 Lateral Plate Jumps

Mobility

Front rack & hamstrings

Metcon

Metcon (Time)

For time:

60 alt pistols

50 WB 20/14

40 Box jumps 24/20

30 DL 185/125

20 PC

10 FS

Accessory Work

Tabata Side Planks (10 rounds)

*Alt Sides

Psoas march

3×12-15 (each leg)

11.08.17 Happy Birthday Tony & Alec!!!

Orange Park CrossFit – CrossFit

Warm-up

10 stationary inchworms

20 Wall Slides

20 WB

Burgener

SKILL/ STRENGTH

Power Clean + Push Press

1 power clean + 1 push press
12min to establish 1 RM

Metcon

Metcon (Time)

For time:

45 STOH 135/95

**EMOM(including 0:00) complete 5 bar facing Burpees

11.07.17

Orange Park CrossFit – CrossFit

Warm-up

2rds:

100m run

20 lunges

Mobility

Hips & Ankles

SKILL/ STRENGTH

Back Squat

15-20min to establish 1RM

Metcon

“Suicide Squat” (Time)

20-40-60-40-20yd Suicides

10-20-40-20-10 Air Squats
*air squats to medball

11.06.17

Orange Park CrossFit – CrossFit

Quote of the week

Put your heart, mind, and soul into even your smallest acts. This is the secret of success.”

– Swami Savanada

Warm-up

30cal row

20 KB SDHP

20 Wall Slides

Mobility

Shoulders

SKILL/ STRENGTH

Hang Power Snatch (15×2)

2 HPS every :30 for 15 sets @ 65-70% 1RM POWER SNATCH

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

15 KBS 55/35

30 Dubs(3:1 singles)

11.03.17

Orange Park CrossFit – CrossFit

Warm-up

20 banded good mornings

20 single leg glute bridge (each leg)

Weighted Panther Walks

Mobility

Hamstrings

SKILL/ STRENGTH

Deadlift

15-20min to establish 1RM

Accessory Work

Single Arm DB RDL

3×8 each arm

ss)

Wall Sit 40-60sec

Box Reverse Hyper

2×15 feet together

2×15 straddle

2×15 single leg (each leg)

11.02.17

Orange Park CrossFit – CrossFit

Warm-up

20 bear hug Lunges

15 sprawl burpees

15 single arm lat pulldown (each arm)

Mobility

Front rack & hips

SKILL/ STRENGTH

Paused Front Squat (5×3 @75-80% 1RM FS )

Metcon

Bergeron Beep Test (AMRAP – Rounds and Reps)

EMOM until failure:

7 Thrusters 75/55

7 Pull-ups

7 Burpees

*When you fail, run 100m EMOM until last person is finished

*Score is total rounds completed + extra reps
Scaling option:

5 Thrusters 65/45

5 Jumping Pull-ups

5 Burpees

11.01.17

Orange Park CrossFit – CrossFit

Warm-up

Hinshaw Warm Up

Metcon

(Warm up runs)

E2MOM for 5 sets:

Run 200m @70-75%

400m Run (Time)

Max Effort 400m Run

20-40-60yd Suicide Sprint (Time)

For time:

Run 20yd and back

Run 40yd and back

Run 60yd and back

Accessory Work

Tabata Flutter Kicks

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