Categorized as: Uncategorized

08.03.17 Happy Birthday Frankie!!!

Orange Park CrossFit – CrossFit

Warm-up

20cal row

20 Barbell FS

20 Barbell Push Press

Burgener

Mobility

Hips & ankles

SKILL/ STRENGTH

3 FS + 3 HSC

*from the rack*

3 Front Squats + 3 Hang Squat Cleans
1 rep of complex E2MOM for 10min @70-75%

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

08.02.17

Orange Park CrossFit – CrossFit

Warm-up

Hinshaw warm up

+

Lateral shuffles

Cutting practice

SKILL/ STRENGTH

5-10-5 shuttle (Time)

Test left AND right sides. Note fastest time to hundredths of a second in comments and note side used.

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP:

10 WB 20/14

200m run w/ WB

-2min rest-

5min AMRAP:

50m KB carry while holding WB 55/35

*50m = 1 rep*

-2min Rest-

7min AMRAP:

8 WB sit-ups

100m run w/ WB
Score is sum of total rounds + sum of extra reps

Mobility

After class if there’s time

08.01.17

Orange Park CrossFit – CrossFit

Warm-up

Weighted panther walks

20 russian KBS

20 Prone W-Y’s

Burgener

Mobility

T-spine

SKILL/ STRENGTH

3 Position Snatch (10×1)

1 snatch + 1 above knee hang snatch + 1 high hang snatch
**POWER SNATCH**

1 rep of 3 position snatch EMOM for 10min @70%

Metcon

Metcon (AMRAP – Reps)

10min AMRAP:

Buy in: 50 slamballs

Then AMRAP of:

7 lateral burpees

1 Snatch 115/75

7 lateral burpees

2 Snatch

7 Lateral burpees

3 Snatch

….
Rd 1: 8 reps

Rd 2: 17 reps

Rd 3: 27 reps

Rd 4: 38 reps

Rd 5: 50 reps

Rd 6: 63 reps

Rd 7: 77 reps

Rd 8: 92 reps

Rd 9: 108 reps

Rd 10: 125 reps

07.31.17

Orange Park CrossFit – CrossFit

Warm-up

200m run

15 scap pull-ups

15 sprawl burpees

200m run

Mobility

Hips

SKILL/ STRENGTH

Back Squat

*10-12min to establish 10RM in 3 working sets of less

Metcon

07.31.17 (Time)

For time:

1 mile run

10 rounds of “Cindy”

*25min cap
1 round of “Cindy”:

5 pullups

10 pushups

15 air squats

**sub 2K row for run if weather permits**

07.28.17

Orange Park CrossFit – CrossFit

Warm-up

12 Front rack reverse lunge

20 DU/ 20 double taps

Burgener

Mobility

Hips & Front rack

SKILL/ STRENGTH

Paused Back Squat

3 second hold at bottom
2 reps every :30 for 10 sets @55%

Metcon

Metcon (Time)

For time:

30 Hang Squat Cleans 135/95

*E2MOM complete 30 DU’s
RX+: 185/125

*16min cap

07.27.17

Orange Park CrossFit – CrossFit

Warm-up

Weighted Panther Walks

8 scap push ups

8 pushups

Mobility

Chest

SKILL/ STRENGTH

Bench Press

10-15min to establish 5RM

Accessory Work

One arm DB shoulder press w/ KB hold

3×10 each side

Pendlay Row

3×10

Banded Face Pulls 3×15

superset w/

DB lateral raise 3×15

07.26.17

Orange Park CrossFit – CrossFit

Warm-up

Hinshaw Warm Up

Mobility

Metcon

REST 3min between metcons

Metcon (Time)

For total time:

3rds:

200m SPRINT

400m RECOVERY JOG

*15min cap
No rest between reps OR sets.

I need to see TWO different speeds(FAST and SLOW).

DO NOT RUN THE SAME SPEED.

Metcon (Time)

For total time:

3x800m run

-rest 1min between sets-
These are NOT sprints. Pace your 800’s! You should run at a pace to where the 1min rest is just about sufficient enough to recover. If you’re exhausted going into your next run, you went too fast.

07.24.17

Orange Park CrossFit – CrossFit

Warm-up

3rds:

10 cal row

10 light goblet squats

Burgener

Mobility

Front Rack & Hips

SKILL/ STRENGTH

3 FS + 3 HSC

*from the rack*

3 Front Squats + 3 Hang Squat Cleans
15min to establish 1RM of complex

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP:

15/12 cal row

12 Goblet squats 55/35

9 KBS 55/35

*RX+: 70/55

07.21.17 Happy Birthday Mandy!!!

Orange Park CrossFit – CrossFit

Warm-up

200m run

20 Jumping Lunges

20 Banded Good mornings

200m run

Burgener

Mobility

Hips & T-spine

SKILL/ STRENGTH

3 Position Power Clean

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

Metcon

Metcon (Time)

For time:

4rds:

400m run

12 OHS 95/65

10 Pull-ups
*RX+:

4rds:

400m run

12 OHS 135/95

6 Muscle Ups or 10 C2B

07.20.17

Orange Park CrossFit – CrossFit

Warm-up

Tabata

*alternate movements:

Plank

Medball Clean

Mobility

Hamstrings

Metcon

Metcon (AMRAP – Reps)

6min AMRAP:

500m Row

ME WB

-3min rest-

6min AMRAP:

40 Burpees

ME KBS 55/35

-3min rest-

6min AMRAP:

200m Suitcase Carry 40-55/20-35

ME Medball Clean
Score is total reps