Tuesday 240919

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Sets:

5 Front Squats

5 Push Press

10 Scap Retractions

10 Bar Taps

100m Jog

Class

Clean Complex (1-1-1-1-1-1-1-1-1-1)

1 Clean Pull

1 Hang Power Clean

2 Hang Squat Cleans

Metcon (Time)

For Time:

45 Thrusters 42.5kg/30kg

45 Pull-ups

Weightlifting

WL: Power Snatch (5×1 at 75% of Mondays Snatch)

WL: Power Clean + Push Jerk (5×1 at 75% of Mondays CJ)

Metabolic Conditioning

MC: Metcon (Time)

For Time:

2000m Ski Erg

*Every minute 5 burpees

Rookies 230919

CrossFit CrossAxed – CrossFit Rookies

Warm-up

Warm-up (No Measure)

5 Rounds

5 Pause Squats

5 Cal Echo Bike

5 Goblet Squats

Class

Front Squat (5-5-5-5-5)

Metcon (3 Rounds for time)

On the 5 minutes

3 Rounds

12/10cal bike

10 Front Squats 60kg/40kg

8 Bar Facing Burpees

Monday 230919

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Monster Walks

10 Iron Cross Rotations

5 Overhead Squats

-then-

Row Test

Class

Metcon (6 Rounds for time)

Every 5mins for 30mins

21/18 Cal Row

15 Burpee over Bar

9 Power Snatch 60kg/40kg

Weightlifting

WL: Snatch (Heavy Single, 3×1 at 90%)

WL: Clean and Jerk (Heavy Single, 3×1 at 90%)

WL: Front Squat (2×2 at Clean and Jerk Weight)

Metabolic Conditioning

MC: Metcon (Time)

3 Rounds

400m Run

12 Dumbbell Snatches 35kg/25kg

Saturday 210919

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

20 Skips

10 Monster Walks

2 Wall Walks

Class

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here

Weightlifting

WL: Snatch (Heavy Single, 4×1 at 90%)

WL: Clean and Jerk (Heavy Single, 3×1 at 90%)

WL: Back Squat (3×3 at Clean and Jerk Weight)

Friday 200919

Announcements

Don’t forget to book your Body Scan for September 21st. You can book here:
https://www.eventbrite.com.au/e/crossfit-crossaxed-body-composition-scans-sat-21-september-2019-registration-44427838862

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Cossack Squats

5m Bear Crawl

10 Hollow Rocks

5m Bear Crawl

10 Step-ups/Box Jumps

5m Bear Crawl

Class

Metcon (Time)

2 Rounds

45 Wall Balls 20#/14#

15 Box Jump Overs 24″/20″

45 GHD Sit-ups

15 Box Jump Overs 24″/20″

45 Toes to Bar

15 Box Jump Overs 24″/20″

Weightlifting

WL: Snatch (5×1 at 75% of Wednesdays lift)

WL: Clean and Jerk (5×1 at 75% of Wednesdays lift)

Rookies 190919

Announcements

Don’t forget to book your Body Scan for September 21st. You can book here:
https://www.eventbrite.com.au/e/crossfit-crossaxed-body-composition-scans-sat-21-september-2019-registration-44427838862

CrossFit CrossAxed – CrossFit Rookies

Class

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

Thursday 190919

Announcements

Don’t forget to book your Body Scan for September 21st. You can book here:
https://www.eventbrite.com.au/e/crossfit-crossaxed-body-composition-scans-sat-21-september-2019-registration-44427838862

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Sets:

5 Windmills

5 Overhead Squats

10 Iron Cross Rotations

10 Mountain Climbers

100m Jog

Class

Split Jerk (Build to a Heavy Double)

Metcon (AMRAP – Rounds)

EMOM x 10

Odd- 200m Run

Even – 5 Push Jerks + 10 Bar Facing Burpees
Use 50% of your double

Weightlifting

WL: Snatch (Heavy Single, 4×1 at 85%)

WL: Clean and Jerk (Heavy Single, 4×1 at 85%)

WL: Front Squat (3×2 at Clean and Jerk Single Weight)

Metabolic Conditioning

MC: Metcon (No Measure)

5 Super Sets

5 Dips

10 Leg Raises

5 Strict Pull-ups

10 Leg Raises

Rest 2mins between sets

Wednesday 180919

Announcements

Don’t forget to book your Body Scan for September 21st. You can book here:
https://www.eventbrite.com.au/e/crossfit-crossaxed-body-composition-scans-sat-21-september-2019-registration-44427838862

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

200m Row/Ski

10 Squats

15m Over Head Walk

Class

Metcon (Calories)

“In Partners”

AMRAP 8mins

Max Cal Row

5 Hang Power Cleans 50kg/35kg

10 Thrusters 50kg/35kg

-Rest 2mins-

AMRAP 8mins

Max Cal Ski

5 Hang Power Snatch 50kg/35kg

10 Overhead Squat 50kg/35kg

Weightlifting

WL: Power Snatch (5×1 at 75% of Monday’s Snatch)

WL: Power Clean + Power Jerk (5×1 at 75% of Monday’s Clean and Jerk)

Metabolic Conditioning

MC: Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Rookies 180919

Announcements

Don’t forget to book your Body Scan for September 21st. You can book here:
https://www.eventbrite.com.au/e/crossfit-crossaxed-body-composition-scans-sat-21-september-2019-registration-44427838862

CrossFit CrossAxed – CrossFit Rookies

Class

Push Jerk (3-3-3-3-3)

Metcon (Time)

10 Rounds

15 Wall Balls 20#/14#

100m Run

Rookies 170919

Announcements

Don’t forget to book your Body Scan for September 21st. You can book here:
https://www.eventbrite.com.au/e/crossfit-crossaxed-body-composition-scans-sat-21-september-2019-registration-44427838862

CrossFit CrossAxed – CrossFit Rookies

Warm-up

Warm-up (No Measure)

3 Rounds

Jog 200m

5 Inch Worms

5m Spiderman Lunge

10 Air Squats

Power Clean (3)

Build to a heavy 3, reset each rep

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

Echo Bike 12/9 Cal

12 Power Cleans 60/40kg

12 Burpees