Blog - Page 6 of 11 - OPC

09.06.17 Happy Birthday Jeff Underwood!!!

Orange Park CrossFit – CrossFit

Warm-up

250m row

200m run

Mobility

Lats & Hamstrings

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

7 pull-ups

100m run

7 Hspu

*RX+: C2B

-rest 5min-

Metcon:

10min AMRAP:

15 KBS 55/35

20 air squats

30 Dubs (3:1 singles)
Score is sum of total rounds + sum of total reps

09.05.17

Orange Park CrossFit – CrossFit

Warm-up

100m run

20 Medball Cleans

100m run

Burgener

Mobility

Hips & Front Rack

SKILL/ STRENGTH

Squat Clean (10×1)

1 squat clean every :30 for 10 sets @75-80%

Metcon

09.05.17 (Time)

For time:

8 rds:

4 FS 165/115

8 Burpee over bar

RX+: 185/135

09.04.17 Happy Labor Day!!!

Orange Park CrossFit – CrossFit

Quote of the week

“However Desperate the situation and circumstances, don’t despair.

When there is everything to fear, be unafraid.

When surrounded by dangers, fear none of them.

When without resources, depend on resourcefulness.

When suprised, take the enemy by suprise.”

– Sun Tzu

Warm-up

400m run

3 rds of “Cindy”

Metcon

Created by CrossFit Overwatch (Concord, CA) to memorialize decorated US Navy Seal veteran and sniper, Chris Kyle.

Time Magazine commemorated Sniper Chris Kyle’s Final Mission. “To his enemies, he was the “Devil of Ramadi”, an unseen terror who harried insurgents with his rifle during Operation Iraqi Freedom, often from an impossible remove. He served four tours of duty. He was credited with some 160 confirmed kills and was awarded two Purple Hearts. He played a role in every major engagement in the Iraq war. To the 18,000 folks of Midlothian, Texas, a blue-collar town just south of Dallas, Navy Seal sniper Chris Kyle, 38, was invincible, revered, a local boy, a hero who’d seen and done things they couldn’t imagine, and who then came back home to live with them again and to watch his children grow.”


“Devil of Ramadi V2” (Time)

4rds for time (w/ partner):

8 Man Makers(50/35) / Partner plank

20 DL (275/205) / Partner Wall Sit

24 One Arm DB Thrusters(50/35) / Partner Scissor Kicks

Cash Out:

500 Dubs / Partner Rows
Partition work as needed, but both partners must work at the same time. Partner A may not start a rep until Partner B is working. Partners can switch at any time.

09.01.17

Orange Park CrossFit – CrossFit

Warm-up

20 slamballs

Inchworms

Split Jerk drills w/ PVC

– footwork

– tall jerks

Mobility

Front Rack

SKILL/ STRENGTH

Metcon

Split Jerk (6×3)

3@ 50%

3@ 65%

3 @70%

3×3@ 75%

Metcon (AMRAP – Rounds and Reps)

13min AMRAP:

12 KB/DB Deadlifts

9 KB/DB Hang Cleans

6 KB/DB STOH
KB/DB: 40-55/20-35

08.31.17

Orange Park CrossFit – CrossFit

Warm-up

Coach’s Choice

Burgener

Mobility

Hips & T-spine

SKILL/ STRENGTH

Squat Snatch (5-3-1-1-1-1…)

15-20min to establish 1RM

Metcon

Metcon (Time)

For time:

20 Squat Snatches @70%

08.30.17

Orange Park CrossFit – CrossFit

Warm-up

400m run

30 H2H KBS

Burgener

Mobility

Front Rack

Metcon

Metcon (Time)

For total time:

15-12-9

HPC 135/95

Burpee Over Bar

**800m run buy out

-rest 3min-

**800m run buy in

9-12-15

HPC

Burpee Over Bar
RX+: 155/105

08.29.17

Orange Park CrossFit – CrossFit

Warm-up

10min double under practice

Mobility

T-spine & shoulders

SKILL/ STRENGTH

15min Handstand Practice

– hollow holds

– box pike on knees

– box pike w/ feet

– wall walks/ wall walks to HS hold

– HS kick ups @30deg, @45deg+

– HS kick up to HS hold

– free standing handstands/ walks

Metcon

Metcon (AMRAP – Rounds and Reps)

3rds:

5min AMRAP:

1 HSPU/ 5 Dubs

2 HSPU/ 10 Dubs

3/15

4/20

5/25

6/30

….

-rest 2min-
*3:1 singles*

Score is sum of completed rounds + sum of extra reps.

EX:

Rd 1: 5+1

Rd 2: 5+0

Rd 3: 4+9

Score: 14 + 10

08.28.17

Orange Park CrossFit – CrossFit

Quote of the week

“The obstacle in the path becomes the path. Never forget, within every obstacle is an opportunity to improve our condition.”

– Ryan Holiday

Warm-up

20 Russian KBS

20 Jumping Lunges

20 push-ups

Mobility

Hips and Front rack

SKILL/ STRENGTH

Clean and Jerk (5-3-1-1-1-1…)

*15min to establish 1RM

Metcon

Metcon (Time)

For time:

4rds:

25 WB 20/14

400m run

(Fight for unbroken WB. 10 BURPEE PENALTY for every break.)
*20min cap

08.25.17

Orange Park CrossFit – CrossFit

Warm-up

200m run

20 light DB snatch

20 Wall Squats

Burgener

Mobility

Hips & T-spine

SKILL/ STRENGTH

1 PS + 1 SS + 1 HSC

1 power snatch

1 squat snatch

1 hang squat snatch
15min to establish 1RM of complex

Metcon

Metcon (Time)

For time:

3rds:

25 T2B

25 HSPU

50 DU

*16min cap
Scaled dubs: plate jumps

08.24.17

Orange Park CrossFit – CrossFit

Warm-up

3rds:

Weighted Panther walks

15 lateral plate jumps

Burgener

Mobility

Shoulders & Hips

SKILL/ STRENGTH

1 PC + 2 FS + 1 SC

1 power clean

2 front squats

1 squat clean
15min to establish 1RM of complex

Metcon

Coconut Birthday WOD (Time)

For Time:

24-16-10

DB Thrusters

Box Jump Over

*11min cap
DB/KB: 40-55/20-35