Saturday 171118

Announcements

Semper Paratus Teams 2019 is live. Grab a team and register asap so you do not miss out.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds (grab a mate)

20 Calf Pumps

15 Syncro Squats

10om Run

5 Lateral Burpees Over Partner

Fitness & Performance

Metcon (AMRAP – Reps)

AMRAP 20mins

“In Partners”

200m Run (Partner 1)

32 Deadlifts 80kg/50kg

200m Run (Partner 2)

32 Toes to Bar

200m Run (Partner 1)

32 Deadlifts 80kg/50kg

200m Run (Partner 2)

32 Pull-ups

Extra Credit

Metcon (Time)

For Time:

2000m Run

200m Row

2000m Run

STR: Clean (Build to a 3 Rep Max (touch and go))

Friday 161118

Announcements

Semper Paratus Teams 2019 is live. Grab a team and register asap so you do not miss out.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Monster Walks (lateral)

20 Monster Walks (forward/back)

20 Scap Retractions

20 Jumping Lunges

200m Jog/Row (mix it up)

Fitness & Performance

Back Squat (1 Rep Max)

Metcon (Time)

For Time:

40 DB Overhead Lunges 22.5kg/15kg

40 DB Thrusters 22.5kg/15kg

Extra Credit

COND: Metcon (AMRAP – Rounds)

EMOM x 12

1. 15 Cal Bike

2. 12 Cal Row

3. 9 Cal Ski
Aim for at least 30s rest

Thursday 151118

Announcements

Semper Paratus Teams 2019 is live. Grab a team and register asap so you do not miss out.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

45s Deadbug

20 Iron Cross Rotations

30s Deadbug

20 Squats

15s Deadbug

20 Good Mornings

-then-

400m Jog

Fitness & Performance

Metcon (No Measure)

3-5 Rounds

5-10 Seated Barbell Press

10-30 Hollow Rocks

Metcon (Time)

3 Rounds

400m Run

21 SDHP 35kg/25kg

12 Bar Facing Burpees

Extra Credit

STR: Bench Press (10-8-6-4-2)

Same weight increments

SKILL: Metcon (No Measure)

Complete 10 Peg Board Ascents

COND: Metcon (Time)

5 Rounds

10 DB Snatch 22.5kg/15kg

10 Toes to Bar

Wednesday 141118

Announcements

Semper Paratus Teams 2019 is live. Grab a team and register asap so you do not miss out.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Jog

10 Med Ball Thrusters

10 Iron Cross Rotations

10 Spinal Balances

Fitness & Performance

Metcon (Time)

40-35-30-25-20

Wall Balls 20#/14#

21-20-19-18-17

Push-ups

500m Row (Time)

Max Effort 500m Row

Extra Credit

STR: Back Squat (6×2 at 80%)

SKILL: Metcon (Weight)

4 Sets

3 DB Power Snatch

3 DB Squat Snatch

3 DB OHS

3 DB Sotts Press
*complete the complex on 1 arm before swapping

COND: Metcon (Calories)

Assault Bike

15 Rounds

30s above 70/60rpm

30s Rest

Tuesday 131118

Announcements

Semper Paratus Teams 2019 is live. Grab a team and register asap so you do not miss out.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 PVC Dislocates

5 Pressing Balances

5 Overhead Squats

100m Jog

-then-

Snatch Warm-up

Fitness & Performance

Snatch (3-3-2-2-2-1-1)

Snatch Pull (3-3-3-3-3)

Metcon (AMRAP – Reps)

AMRAP 5mins

Hollow Rocks

Extra Credit

COND: Metcon (Time)

For Time:

3000m Row

60 Thrusters 20kg/15kg

90 Sit-ups

Monday 121118

Announcements

Semper Paratus Teams 2019 is live. Grab a team and register asap so you do not miss out.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3-5 Rounds

30s Sampson Stretch

10 Iron Cross Rotations

5 Presses

5 Front Squats

100m Jog

Fitness & Performance

W1: Metcon (Weight)

EMOM x10

Odd: 5 Clean and Jerks (TnG)

Even: 10 Bar Facing Burpees
Rest 5 minutes after Workout 1 before starting Workout 2

W2: Metcon (Time)

5 Rounds for Time:

5 Clean and Jerks

10 Bar Facing Burpees

Extra Credit

STR: Back Squat (2×2 at 100%)

SKILL: Metcon (No Measure)

Mobility:

Lizard Stretch

Twisted Lizard Stretch
3 minutes on each side. Complete both on one side before swapping

COND: Metcon (Weight)

EMOM x 20

3 Power Cleans

6 Wall Balls

Saturday 101118

Announcements

Semper Paratus Teams 2019 is live. Grab a team and register asap so you do not miss out.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

10 Good Mornings

10 Scap Retractions

5 Pull-ups

50 Single Skips

100m Jog

Fitness & Performance

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
Rest 2 minutes then hit the run.

Metcon (Time)

1000m Med Ball Carry

Extra Credit

COND: Metcon (Time)

AMRAP 20mins

10 Box Jumps 24″/20″

20m Bear Crawl

10 Push Jerks 40kg/30kg

20m Bear Crawl

Friday 091118

Announcements

Semper Paratus Teams 2019 is live. Grab a team and register asap so you do not miss out.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes of either rowing/running/riding

-then-

3 Rounds

5 Broad Jumps

10 Lunges

30 Skips

Fitness & Performance

Metcon (6 Rounds for time)

“In Partners”

6 Rounds (each)

Round for Round

15/10 Cal Row

10 Power Cleans 40kg/30kg

5 Burpees Over Bar

Extra Credit

STR: Back Squat (6×2 at 80%)

Thursday 081118

Announcements

Semper Paratus Teams 2019 is live. Grab a team and register asap so you do not miss out.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 PVC Dislocates

5 Overhead Squats

5 Sotts Press

30s Deadbug

100m Jog

Fitness & Performance

Metcon (Time)

20 Rounds for Time:

2 Snatches 50kg/35kg

4 Overhead Squats 50kg/35lg

6 Wall Balls (10ft) 20#/14#

Extra Credit

SKILL: Metcon (AMRAP – Rounds)

AMRAP 15mins

10m Handstand Walk

5 Strict Dips

COND: Metcon (AMRAP – Rounds)

EMOM x 8

8 Wall Balls + 8 Burpees

Wednesday 071118

Announcements

Semper Paratus Teams 2019 is live. Grab a team and register asap so you do not miss out.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Monster Walks (each side)

15 Scap Retractions

10 KB Thrusters (5/side)

5 Inch Worms

Fitness & Performance

Back Squat (3-3-3)

Metcon (AMRAP – Rounds)

AMRAP 9mins

21 Box Jumps 30″/24″

100 Double Unders

Extra Credit

STR: Sumo Deadlift (10-8-6-4-2)

COND: Metcon (Time)

For Time:

1000m Sandbag Run

50 Burpees over Sandbag

25 Sandbag Thrusters