Categorized as: Uncategorized

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

11.16.17

Orange Park CrossFit – CrossFit

Warm-up

20 H2H KBS

Panther Walks x2

20 lateral plate hops

Mobility

Chest & ankles

SKILL/ STRENGTH

Bench Press

15min to establish 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

3rds of:

4min AMRAP:

10 ALT DB Snatch 35+/15+

5 Box Jumps 24/20

-1min rest-
Score is total completed rounds + total extra reps

11.14.17

Orange Park CrossFit – CrossFit

Warm-up

200m run + 200m back pedal

15 KB SDHP

10 push-up to downward dog

Mobility

Ankles & Hamstrings

Metcon

Metcon (Time)

A)

E5MOM x 3:

5 Wall Walks

10 Pull-ups

50 Air Squats to medball

**(RX+: 5 HSPU, 10 C2B)

B)

E5MOM x 3:

50 Dubs(3:1 singles)

50 Russian KBS 55/35 (decrease 10 reps each round)

**(RX+: 100 Dubs, 70/55 Russian KBS)

C)

E5MOM x 3:

400m run
*Score is total time of each THIRD interval from each section

11.13.17 Happy Birthday Shauna & Coach Leah!!!

Orange Park CrossFit – CrossFit

Quote of the week

“A blazing fire makes flame and brightness out of everything that is thrown into it.”

– Marcus Aurelius

Warm-up

400m run or row

Burgener

Mobility

Hips & T-spine

SKILL/ STRENGTH

Metcon (Weight)

EMOM for 10 sets(0:00-10:00)

1 Power Snatch

*Men add 20lbs/ Women add 10lbs each minute

**Must begin with at least 50% of 1RM PS

2min Rest (10:00-12:00)

*drop weight to 65% of heaviest Power Snatch

EMOM for 10 sets(12:00-22:00)

1 Squat Snatch

*Men add 10-20lbs/ Women add 5-10lbs each minute
Score is combined total of heaviest Power Snatch + heaviest Squat Snatch

11.11.17

Orange Park CrossFit – CrossFit

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 Handstand Push-ups

1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004
To learn more about Holleyman click here

11.10.17 Veteran’s Day

Orange Park CrossFit – CrossFit

Warm-up

10 push-up to downward dog

10 Scap pullups

20 shoulder taps (push-up Position)

20 banded low row

Mobility

Chest

SKILL/ STRENGTH

Bench Press (5×5 @70%)

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

11.09.17

Orange Park CrossFit – CrossFit

Warm-up

10 Squats w/ plate counter balance(feet together)

20 Banded Good Mornings

20 Lateral Plate Jumps

Mobility

Front rack & hamstrings

Metcon

Metcon (Time)

For time:

60 alt pistols

50 WB 20/14

40 Box jumps 24/20

30 DL 185/125

20 PC

10 FS

Accessory Work

Tabata Side Planks (10 rounds)

*Alt Sides

Psoas march

3×12-15 (each leg)