Friday 201017

Announcements

Hey Team, on Friday the 20th of October there will be no 6:15pm class. Hannah is hosting a “girls night”. All girls welcome and info is in the members group on FB. If you are a member and not in the facebook group, please search “CrossAxed Members” then request to join.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Single-arm kettlebell press each side

5 Strict pull-ups

10 Spiderman lunge plus vertical rotation each side

Fitness & Performance

Extra Credit

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

STR: Metcon (No Measure)

8 Rounds

1 Deadball over shoulder, as heavy as possible

3 Strict press, as heavy as possible

5 Back squats, 1.5x bodyweight

Thursday 191017

Announcements

Hey Team, on Friday the 20th of October there will be no 6:15pm class. Hannah is hosting a “girls night”. All girls welcome and info is in the members group on FB. If you are a member and not in the facebook group, please search “CrossAxed Members” then request to join.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Jog 400m

10 Push-ups

15 Air squats

Fitness & Performance

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Wednesday 181017

Announcements

Hey Team, on Friday the 20th of October there will be no 6:15pm class. Hannah is hosting a “girls night”. All girls welcome and info is in the members group on FB. If you are a member and not in the facebook group, please search “CrossAxed Members” then request to join.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds:

Jog 200m

10 Ring rows (elevate feet, contact chest with your hands)

10 Russian swings (add weight each round)

5 Single arm deadlifts each side with kettlebell

Fitness & Performance

Metcon (No Measure)

3 Rounds, not for time:

Max ring support

Max handstand hold (scale to double overhead kettlebell hold)

15 Scap retractions, slow and controlled

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 Deadlifts 125/87.5kg

10 GHD sit-ups

Extra Credit

SKILL: Metcon (Time)

5 Rounds:

20 Hip extensions

30s Deadball bearhug hold AHAP

Tuesday 171017

Announcements

Hey Team, on Friday the 20th of October there will be no 6:15pm class. Hannah is hosting a “girls night”. All girls welcome and info is in the members group on FB. If you are a member and not in the facebook group, please search “CrossAxed Members” then request to join.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

Row 200m

10 Barbell behind the neck press (widen hands as required)

5 Strict pull-ups

10 GHD Sit-ups

Fitness & Performance

Shoulder Press (5-5-5)

After two warm-up sets, complete three heavy sets of 5 shoulder press.

Superset each set with a max set of strict pull-ups.

Pull-ups (3x Max strict)

Metcon (AMRAP – Reps)

5 Rounds, Fight Gone Bad style:

1 Minute Assault bike max calories

1 Minute Double unders

1 Minute burpees

Rest 1 minute between rounds

Extra Credit

COND: Metcon (No Measure)

EMOM 10 Mintes

Odd minutes: 10 GHD Sit-ups

Even minutes: 15 Wall balls

Monday 161017

Announcements

Hey Team, on Friday the 20th of October there will be no 6:15pm class. Hannah is hosting a “girls night”. All girls welcome and info is in the members group on FB. If you are a member and not in the facebook group, please search “CrossAxed Members” then request to join.

CrossFit CrossAxed – CrossFit

Warm-up

WU Chief (No Measure)

3 rounds of;

30m high knees

30m high heels

30m bear crawl

15m broard jump

15m walking lunge

Then;

2 rounds of

10 Back extension

10 Push ups

Fitness & Performance

Metcon (Time)

In partners complete:

800 Meter Run

6 Rounds “The Chief”

400 Meter Run

4 Rounds “The Chief”

200 Meter Run

2 Rounds “The Chief”

Barbell: (135/95)

Both run in a relay the distances listed then alternate rounds of the Chief to complete 6-4 then 2 total for the partnership.

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats
RX + is 12-8-4 rounds of the Chief performed in the same fashion. RX + should be used for those completing 1 round of The Chief in 30 Sec or less and can run 800m in 3:30

Extra Credit

SKL: Squat Snatch EMOM x 12 (3 rounds)

On the Minute x 12 (3 Rounds)

Minute 1 – 2 Reps @ 70%

Minute 2 – 2 Reps @ 73%

Minute 3 – 2 Rep @ 76%

Minute 4 – Rest

Saturday 151017

Announcements

Hey Team, on Friday the 20th of October there will be no 6:15pm class. Hannah is hosting a “girls night”. All girls welcome and info is in the members group on FB. If you are a member and not in the facebook group, please search “CrossAxed Members” then request to join.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Jog 100m

10 Cossack squats

20 Calf pumps

30 Skips

Fitness & Performance

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Extra Credit

SKILL: Metcon (Time)

5 Rounds:

3 Legless rope climbs

-Rest 1 minute between rounds-

STR: Push Press (5-5-5)

141017

Announcements

Hey Team, on Friday the 20th of October there will be no 6:15pm class. Hannah is hosting a “girls night”. All girls welcome and info is in the members group on FB. If you are a member and not in the facebook group, please search “CrossAxed Members” then request to join.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m jog

10 Medball squats

10 Step ups

Fitness & Performance

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Partner Version Avaliale

Friday 131017

Announcements

Hey Team, on Friday the 20th of October there will be no 6:15pm class. Hannah is hosting a “girls night”. All girls welcome and info is in the members group on FB. If you are a member and not in the facebook group, please search “CrossAxed Members” then request to join.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Jog 400m

– Then –

With a dowel

10 Dislocates

10 Behind the neck presses

10 Good mornings

10 Overhead squats

Repeat with a barbell (except dislocates).

Fitness

Power Clean (3-3-3-3-3)

Performance

Hang Snatch (1-1-1-1-1-1-1)

Fitness & Performance

Metcon (Time)

3 Rounds for time:

30 Kettlebell swings 24/16kg

50 Double unders

Extra Credit

COND: Metcon (AMRAP – Reps)

5 Rounds

3 Minutes on, 1 minute rest

Assault bike calories

Thursday 121017

Announcements

Hey Team, on Friday the 20th of October there will be no 6:15pm class. Hannah is hosting a “girls night”. All girls welcome and info is in the members group on FB. If you are a member and not in the facebook group, please search “CrossAxed Members” then request to join.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

50 Single skips

Row 400m

50 Single skips

Assault bike 30/20cals

Fitness & Performance

Metcon (No Measure)

Drill rope climbs/practice

Mary (AMRAP – Rounds and Reps)

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

Metcon (No Measure)

EMOM x 6 rounds of:

Minute 1 – 5 HSPU

Minute 2 – 10 Burpees to a 6″ target

Minute 3 – 15/12 Cal Row

Wednesday 111017

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Glute bridges

10 Single arm kettlebell deadlifts

10 Hanging knee raises

– Then, after drilling movements –

Jog 100m

5 Power cleans at workout weight

Jog 100m

10 Hip extensions

Jog 100m

10 Abmat sit-ups

Fitness & Performance

Metcon (Time)

For time:

21-18-15-12-9-6-3

Power cleans 40/30kg

Abmat sit-ups

Hip extensions

Extra Credit

STR: Front Squat (3 Rep max)