Blog - Page 9 of 13 - OPC

08.23.17

Orange Park CrossFit – CrossFit

Warm-up

Hinshaw Warm up

Mobility

Lats

SKILL/ STRENGTH

40yd sprint (Time)

*record time to hundredths of a second in comments

Metcon

11.01.16 (Time)

800m run

40 Pullups

800m run

08.22.17 Happy Birthday Amber and Jamey!!!

Orange Park CrossFit – CrossFit

Warm-up

25 cal row

20 WB

Split Jerk Technique w/ PVC (5-10min)

Mobility

Front rack & shoulders

SKILL/ STRENGTH

Split Jerk (5-3-2-1-1-1)

15min to establish 1RM Split Jerk

Metcon

01.02.17 (Time)

For Time:

12-9-6

Cal Row

Burpee Over Rower

Thruster 95/65
RX+: 135/95

*12min cap

08.21.17

Orange Park CrossFit – CrossFit

Quote of the week

“If you fail at something and you truly attempted it, it’s still a success. You’re just going to have to do it a few more times”

– Christmas Abbot

Warm-up

400m run

20 Banded good mornings

20 wall slides

Mobility

Hamstrings & T-spine

SKILL/ STRENGTH

Snatch Grip Deadlift (3×3 @100% , 3×3 @105%)

Build to 100% of 1RM snatch

– perform 3×3

Build to 105% of 1RM snatch and perform

– perform 3×3 (record this weight)

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

08.18.17

Orange Park CrossFit – CrossFit

Warm-up

20 KBS

20 push-ups

20 air squats

Mobility

Front rack

SKILL/ STRENGTH

Front Squat

15min to establish 10RM in 3 attempts or less

Metcon

Metcon (Time)

For time:

20-1 (descending ladder)

Push-ups

*1 Deadlift between rounds 275/185
RX+: 2x bodyweight DL

08.17.17

Orange Park CrossFit – CrossFit

Warm-up

Weighted Panther Walks

Jumping lunge x20

Wall Slides x20

Burgener

Mobility

Hips & T-spine

SKILL/ STRENGTH

Squat Snatch

20min to establish 5RM (NOT TOUCH AND GO)

Accessory Work

Plate pull-overs (in dead bug or hollow position on box)

4×8

-superset w/

Banded Scap Retractions

4×10

Banded Planks

4 sets:

:30 ON/ :30 OFF

08.16.17

Orange Park CrossFit – CrossFit

Warm-up

Hinshaw warm up

Metcon

100 Bar Facing Burpees (Time)

For time 🙂
*10min cap

Metcon (Time)

For total time

3 sets of:

3x 400 w/:50 rest between reps

-3min rest between sets-

Mobility

After class if there’s time.

08.15.17

Orange Park CrossFit – CrossFit

Warm-up

500m row

30 plate jumps

20 Banded Good Mornings

Mobility

Hamstrings & Calves

SKILL/ STRENGTH

Sumo Deadlift (5×8)

8 @55%

8 @65%

8 @70%

2×8 @75%

Metcon

08.15.17 (AMRAP – Reps)

10min AMRAP:

5 WB 20/14

5 Box jump over 24/20

10

10

15

15

….

RX+: 30/20 WB
1rd: 10

2rd: 30

3rd: 60

4rd: 100

5rd: 150

6rd: 210

7rd: 280

8rd: 360

08.14.17 Happy Birthday B.Rowe!!!

Orange Park CrossFit – CrossFit

Warm-up

3rds:

7 burpees

7 wallballs

Mobility

Shoulders & Chest

SKILL/ STRENGTH

Bench Press

15min to establish 1RM.

Metcon

08.14.17 (Time)

For time:

100 Dubs

25 T2B

10 Thrusters 115/75

25 T2B

100 Dubs

*12min cap
RX+: 165/115

08.11.17

Orange Park CrossFit – CrossFit

Warm-up

Burpees to ACDC’s “Thunderstruck”

Mobility

Chest & Lats

SKILL/ STRENGTH

Bench Press (5×8)

8 @55%

8 @65%

8 @70%

8 @75%

8 @80%

Metcon

Metcon (AMRAP – Reps)

1 set Max effort pullup (kipping)

1 set Max effort push ups

1 set Max effort air squat (butt touch ball, shoulders touch PVC)

*score is total reps

Accessory Work

Banded plank

6 rounds:

:20 ON/:20 OFF

08.10.17

Orange Park CrossFit – CrossFit

Warm-up

400m row

20 Burpee broad jumps

20 KB SDHP

Mobility

Calves

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest