Announcements
Thursday 10th we will closed at 1:00pm for remainder of the day. 12:15pm session will be on at 12:00pm
Friday the 11th we will be closed from 8:00am to 3:00pm
Friday night games are on the 11th starting at 6:00pm sharp for 20.1
CrossFit CrossAxed – CrossFit
Warm-up
Warm-up (No Measure)
5 Minute AMRAP (2 round minimum)
Row 200m
10 Alt. Lunges
5 Inch Worms
5 Bar Taps (kips)
5 Hanging Knee Raises
Class
Metcon (AMRAP – Reps)
AMRAP in 7 Minutes at 60kg/40kg
3 Shoulder to overhead
3 Toes To Bar
6 Shoulder to overhead
6 Toes To Bar
9 Shoulder to overhead
9 Toes To Bar
12 Shoulder to overhead
12 Toes To Bar
15…….
Continue until the 7 minutes is complete
Front Rack Lunge (10-10-10-10-10)
Stepping back
Aerobic Conditioning
AC: Tabata Echo Bike (Calories)
For calories complete:
8 rounds of
20 seconds work
10 seconds rest
(4 minute total)
Weightlifting
Hang Power Clean (5-5-5)
3 second pause in catch. Practice being fast and balanced, do not go up in weight unless both of these are present.
Clean Pull (5-5-5)
90% of 1rm Clean (power or full, whichever is higher)
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Posted on October 8, 2019 by robnoy
Wednesday 091019
Announcements
Thursday 10th we will closed at 1:00pm for remainder of the day. 12:15pm session will be on at 12:00pm
Friday the 11th we will be closed from 8:00am to 3:00pm
Friday night games are on the 11th starting at 6:00pm sharp for 20.1
CrossFit CrossAxed – CrossFit
Warm-up
Warm-up (No Measure)
5 Minute AMRAP (2 round minimum)
Row 200m
10 Alt. Lunges
5 Inch Worms
5 Bar Taps (kips)
5 Hanging Knee Raises
Class
Metcon (AMRAP – Reps)
AMRAP in 7 Minutes at 60kg/40kg
3 Shoulder to overhead
3 Toes To Bar
6 Shoulder to overhead
6 Toes To Bar
9 Shoulder to overhead
9 Toes To Bar
12 Shoulder to overhead
12 Toes To Bar
15…….
Continue until the 7 minutes is complete
Front Rack Lunge (10-10-10-10-10)
Stepping back
Aerobic Conditioning
AC: Tabata Echo Bike (Calories)
For calories complete:
8 rounds of
20 seconds work
10 seconds rest
(4 minute total)
Weightlifting
Hang Power Clean (5-5-5)
3 second pause in catch. Practice being fast and balanced, do not go up in weight unless both of these are present.
Clean Pull (5-5-5)
90% of 1rm Clean (power or full, whichever is higher)
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Like this:
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Category: WOD