Categorized as: Uncategorized

11.30.17

Orange Park CrossFit – CrossFit

Warm-up

Hinshaw Warm Up

Metcon

Warm up runs:

400m fast

400m slow

Then rest as needed

1.5 mile run (Time)

For time

Accessory Work

Standing pallof Press

4×12 each side

Tabata hollow hold/deadbug

11.29.17 Happy Birthday G-Bird & Kisha!!!

Orange Park CrossFit – CrossFit

Warm-up

30 H2H KBS

20 Jumping Lunges

10 Single Arm DB press in lunge position(opp. arm w/ opp. leg)

Burgener

Mobility

Front rack & T-spine

SKILL/ STRENGTH

Hang Clean + Jerk

15min to establish 2RM

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

11.28.17

Orange Park CrossFit – CrossFit

Warm-up

400m Row

Mobility

Lats

SKILL/ STRENGTH

EMOM for 18min:

Min 1: 8 pull-ups (kipping, C2B, or Strict)

Min 2: 5 Burpee over bar + 10 KBS 55/35

Min 3: 30-50 Dubs

Metcon

Metcon (Time)

In a 1:30 window:

Run 200m

ME T2B in remaining time

-rest :30-

*repeat until 50 T2B are completed

*12min cap
0:00-1:30

> 1:30-2:00 rest

2:00-3:30

> 3:30-4:00 rest

4:00-5:30

> 5:30-6:00 rest

6:00-7:30

> 7:30-8:00 rest

8:00-9:30

> 9:30-10:00 rest

10:00-12:00

11.27.17

Orange Park CrossFit – CrossFit

Quote of the week

“If opportunity doesn’t knock, build a door.”

– Milton Berle

Warm-up

400m run

20 split lunges (10/10)

10 stationary inchworms

Burgener

Mobility

Hips & T-Spine

SKILL/ STRENGTH

Back Squat

12min to establish 20RM

Metcon

Metcon (Time)

For time:

3rds:

25 Air Squats to med ball

10 HPS 135/95

25 Air Squats to med ball

400m run
18min cap

11.24.17

Orange Park CrossFit – CrossFit

Warm-up

800m Row (200m slow/ 200m fast)

Tempo RDL(10sec descent) x15

20 situps

Mobility

Hamstrings

SKILL/ STRENGTH

Deadlift (5×7 @65-70%)

Accessory Work

Barbell Glute Bridges

5×5

>superset w/:

Hang leg raise(or Strict t2b)

5×8-10

Split stance good mornings(barbell only)

3×12 each leg

>Superset w/:

DB Step Ups

3x 12 each leg

11.23.17 Happy Thanksgiving!!! 🦃🦃🦃

Orange Park CrossFit – CrossFit

Warm-up

20cal Row

15 jumping squats

10 sprawl Burpees

“The Last Piece of pie”

Metcon

Metcon (AMRAP – Rounds and Reps)

“Thanksgiving Dinner”

Two teams (Turkeys vs Hams)

1st Plate:

5 min AMRAP:

11 Burpees

23 Dubs (or 46 singles)

-rest 1min-

2nd Plate:

5min AMRAP:

11 Goblet Squats (or double KB FS) 55/35

23 sit-ups

-rest 1min-

3rd Plate:

5min AMRAP:

11 KBS 55/35

23 Jumping lunges

-rest 1min-

4th Plate:

5min AMRAP:

Cal row

11.22.17

Orange Park CrossFit – CrossFit

Warm-up

2 panther walks

10 scap pull-ups

2 weighted panther walks

10 scap pull-ups

Mobility

Chest & Lats

SKILL/ STRENGTH

Bench Press (6×2 @65-70%)

5sec PAUSE at chest, explode up

superset with:

Barbell rows(supinated grip) x5

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

2, 4, 6, 8 ….

HR Push-ups

Pull-ups
RX+:

ring dips & C2B

11.21.17

Orange Park CrossFit – CrossFit

Warm-up

500m row

Mobility

Hips

SKILL/ STRENGTH

**12-15min

Back Squat (7×3 @70%)

(DO NOT EXCEED 70%)

Metcon

11.21.17 (Time)

For time:

800m run

100 WB 20/14

800m run

*20min cap
RX+ options:

A) 30/20 WB

B) 20/14 WB to 12/10ft targets

11.20.17

Orange Park CrossFit – CrossFit

Quote of the week

“The undertaking of a new action brings new strength.”

– Richard L. Evans

Warm-up

200m run

20 WB

100m run

10 push-up to downward dog

Burgener

Mobility

Front rack & T-spine

SKILL/ STRENGTH

Power Clean + Push Press (5×3 @ 80%)

1 power clean + 1 push press

Metcon

Metcon (AMRAP – Reps)

3rds:

1min ME PC 135/95

1min ME STOH

-1min rest-
*score is total reps

11.17.17 Happy Birthday Britt!!!

Orange Park CrossFit – CrossFit

Warm-up

Warm up:

Inverse Tabata Slamballs

Burgener

Mobility

Hamstrings & T-spine

SKILL/ STRENGTH

Sumo Deadlift (3×10 @60-65%)

Metcon

Metcon (Time)

On a 1:30 window:

Run 200m

ME Hang C&J in remaining time 135/95

-1min rest-

Repeat until 30 Hang C&J are completed

*score is total time to complete C&J

*12min cap
0:00-1:30

>1:30-2:30 rest

2:30-4:00

>4:00-5:00 rest

5:00-6:30

>6:30-7:30 rest

7:30-9:00

>9:00-10:00 rest

10:00-11:30