Categorized as: Uncategorized

12.06.17

Orange Park CrossFit – CrossFit

Warm-up

Panther Walks x2

Scap pullups x15

Mobility

Chest & shoulders

SKILL/ STRENGTH

Close Grip Bench Press (7×7 @60-65%)

Superset w/

Supinated Pullups

7×5-7

**rest no longer than 2min btwn sets

Metcon

Death By Burpees (AMRAP – Rounds)

EMOM add 1 burpee until failure
Max score is 20 Rounds

12.05.17

Orange Park CrossFit – CrossFit

Warm-up

500m Row

10 Burpee broad jumps

Burgener

Mobility

Front rack

SKILL/ STRENGTH

3 Position Power Clean

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

Metcon

01.12.17 (Time)

800m run buy in

Then:

3-6-9-12-15

C&J 135/95

T2B

12.04.17

Orange Park CrossFit – CrossFit

Warm-up

3rds:

10 WB

10 Russian KBS

Burgener

Mobility

Hips & T-spine

SKILL/ STRENGTH

Squat Snatch (10-8-6-4-2)

10 @50%

8 @60%

6 @70%

4 @75-80%

2×2 @85-90%(score)

**100m run before each set

*15-20min to complete

Metcon

12.04.17 (AMRAP – Rounds)

8min AMRAP:

As many rounds as possible of 10 unbroken WB 20/14

12.01.17

Orange Park CrossFit – CrossFit

Warm-up

20cal row

15 wall squats

Mobility

Front rack & hips

SKILL/ STRENGTH

Front Squat (10-8-6-4-2×2)

10 @50%

8 @60%

6 @70%

4 @80%

2×2 @85% (score)

*rest as needed between efforts

*15min complete

Accessory Work

DB Row

4×8-10 each arm

Box Reverse hyper

4×12-15

Superset w/

10 Jumping Squats

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