Categorized as: WOD

07.07.17

Orange Park CrossFit – CrossFit

Warm-up

Inverse Tabata row

Burgener

Mobility

Front rack & hamstrings

SKILL/ STRENGTH

1 Clean + 1 FS + 1 Jerk

1 clean

1 front squat

1 jerk
12min to establish 1RM of complex

Sumo Deadlift

2 reps every :30 for 10 sets @50-60%

DO NOT EXCEED 60%! WORK ON SPEED!

Accessory Work

For 8 total sets:

:20 banded oblique holds

:20 rest

:20 banded oblique hold (other side)

:20 rest

07.06.17

Orange Park CrossFit – CrossFit

Warm-up

Hinshaw Warm up

Metcon

Metcon (Time)

For total time:

4x800m run

1:1 work:rest

Directly into:

4x400m run

1:1 work:rest
GOAL: run the exact same pace each round with each 800/400 times within 5sec of each other

Mobility

After class if there is time 🙂

07.05.17

Orange Park CrossFit – CrossFit

Warm-up

3rds:

10 cal row

10 pushups

Mobility

Chest & Lats

SKILL/ STRENGTH

Bench Press

2 reps every :30 for 10 sets @50-60%

DO NOT EXCEED 60%! WORK ON SPEED!

Accessory Work

Dips 3×15

superset w/

Strict T2B 3×8-10

DB/KB rows

4×15

07.03.17 Happy Belated Birthday Phil!!!

Orange Park CrossFit – CrossFit

Warm-up

2rds:

100m run

Weighted Panther Walks

20 jumping lunge

Squat Therapy

Mobility

Hips & Shoulders

SKILL/ STRENGTH

Overhead Squat (4×5 @70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP:

400m run

20 DB Snatch 40-55/20-35

06.30.17 Happy Birthday Nadia!!!

Orange Park CrossFit – CrossFit

Warm-up

(light DB)

10 L. arm DB Push press

20 jumping lunge

10 R. arm DB PP

20 jumping lunge

Mobility

T-spine & Front Rack

SKILL/ STRENGTH

Metcon (Time)

For time:

10 Thrusters 75/55

8 Thrusters 95/65

6 Thrusters 115/75

4 Thrusters 135/95

2 Thrusters 155/105
RX+:

95/65

135/95

165/105

185/115

205/125

Accessory Work

8rds:

:20 DB Crucifix Holds

:20 DB Curls

:20 rest

Prone Snow Angels or Prone W-Y’s

3×15-20

06.29.17

Orange Park CrossFit – CrossFit

 

Warm-up

Metcon (Time)

For time:

100 Double Unders

Metcon

Rest as needed between max effort rows

Metcon (Time)

Max effort 10 cal row

Metcon (Time)

Max effort 25 cal row

Max Effort 50 cal row (Time)

For time:

ME 50cal row

Metcon

Metcon (Distance)

For max disance:

Row for max meters w/ the time it took to complete 50 cal.

06.28.17 Happy Birthday Ahjia!!!

Orange Park CrossFit – CrossFit

 

Warm-up

Burgener warm up

Mobility

Hips & T-spine

SKILL/ STRENGTH

You have ONE HOUR to find your maxes.

The Other Total (Total Weight)

Clean
Bench Press
Overhead Squat

06.27.17

Orange Park CrossFit – CrossFit

 

Warm-up

Panther Walks

Plank Karaoke

SKILL/ STRENGTH

10-12min Handstand walk practice/skillwork

Beginner:

Clock Rotations w/ feet on plate 3×3 rotations each direction

Baby Ninja:

Clock Rotations in pike position on box 3×3 rotations each direction

Ninja:

Handstand walks; accumulate 50-100ft

Metcon

Metcon (Time)

For time:

40-30-20-10

H2H KBS 55/35

20-15-10-5

T2B
*12min cap

Rd1: 60 reps

Rd2: 105

Rd3: 135

Rd4: 150

Accessory Work

Alt DB/KB bent over row

4×8-10 each arm

Banded Oblique Holds(Pallof Press)

4×15-20sec each side

06.26.17

Orange Park CrossFit – CrossFit

 

Warm-up

Burgener w/ PVC

Then:

3rds:

5 Barbell Muscle Cleans

200m run

10 banded hip ext.

Mobility

Hamstrings

SKILL/ STRENGTH

Hang Clean

Build to a 3RM *15-20min*

Mobility

Metcon (AMRAP – Rounds and Reps)

6min AMRAP:

6 DL 185/125

6 Bar Facing Burpees
RX+: 225/155