Saturday 220918

Announcements

In house competition day on September 29th
7am-2pm
Teams of 2, mixed or same sex
RXD and Scaled
Ask a coach for details

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

3 Rounds

5 Thrusters

5 Burpees

Fitness & Performance

Metcon (AMRAP – Reps)

AMRAP 20mins

(Teams of 2)

150 Thrusters

100 Cal Bike/Row

50 Bar Facing Burpee

Extra Credit

SKILL: Metcon (AMRAP – Rounds)

AMRAP 30mins (For quality)

30 Hollow Rocks

30 Shoulder Taps

30s Dead Ball Bear Hug Hold

30 Superman Rocks

30 Hip Extensions

COND: Metcon (Time)

EMOM x 12

1-4: 50m Sprint

5-8: 100m Sprint

9-12: 200m Sprint
This is intended to be performed down at the school football field however you should be able to complete out on our running track.

Score is total time for each effort.

Friday 210918

Announcements

In house competition day on September 29th
7am-2pm
Teams of 2, mixed or same sex
RXD and Scaled
Ask a coach for details

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Barbell Good Mornings

10m Bear Crawl

5 Push-ups

200m Run/Row

Fitness & Performance

Deadlift (Build to a heavy double for the day)

Metcon (Time)

21-15-9-15-21

Deadlift 102.5kg/70kg

Toe to Bar

Extra Credit

STR: Shoulder Press (5-5-3-3-1-1)

COND: Metcon (3 Rounds for time)

3 Max Efforts

21 Cal Ski

15 Box Jumps 30″/24″

Thursday 200918

Announcements

In house competition day on September 29th
7am-2pm
Teams of 2, mixed or same sex
RXD and Scaled
Ask a coach for details

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Jog

5 Ring Rows/Pull-ups

10 Iron Cross Rotations

15 Squats

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP 20mins

“1 Mile Run Buy In”

5 Pull-ups

10 Push-ups

15 Air Squats

Extra Credit

COND: Metcon (Time)

5 Rounds

20 Pistols

10 Ring Push-ups

Wednesday 190918

Announcements

In house competition day on September 29th
7am-2pm
Teams of 2, mixed or same sex
RXD and Scaled
Ask a coach for details

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

Then 3 Rounds:

20 Calf Pumps

10 Push Up Scap Retractions

10 Ring Rows

10 Hip Extensions

Fitness & Performance

Metcon (Weight)

5 Supersets:

8 Barbell Bent Over Row

30 Second GHD Superman Hold (Weighted)

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

75 Double Unders

15 GHD Sit-ups
Scaling Options for GHD Sit-ups:

– Range of Motion

– Volume

– Abmat Sit-up

– Hanging Knee Raise

Extra Credit

STR: Front Rack Lunge (10-10-10-10)

Step forward and then back to full extension.

SKILL: Metcon (No Measure)

Accumulate 3 minutes in a handstand
Scale to a Box Pike

SKILL: Metcon (No Measure)

Couch Stretch

5 minutes each side

COND: Metcon (2 Rounds for time)

2 Rounds

400m Sprint

600m Moderate
Score both of your 400m times.

No rest as such between the 600m and the next 400m effort.

Tuesday 180918

Announcements

In house competition day on September 29th
7am-2pm
Teams of 2, mixed or same sex
RXD and Scaled
Ask a coach for details

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Squats

8 Push-ups

6 Sit-ups

200m Jog

Fitness & Performance

Front Squat (3 Rep Max)

15 minutes to find 3 Rep Max.

Barbell must be taken from the floor.

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
10 minute cap

Extra Credit

STR: Metcon (Time)

For Time:

Bench Press

1-2-3-4-5-6-7-8-9-10 at Bodyweight
All sets must be unbroken

COND: Metcon (Time)

3 Rounds

21/15 Cal Bike

21 Kettlebell Swings 24kg/16kg

42 Hip Extensions

Monday 170918

Announcements

In house competition day on September 29th
7am-2pm
Teams of 2, mixed or same sex
RXD and Scaled
Ask a coach for details

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10m Cocky Walk

5m Bear Crawl

10 PVC Dislocates

5 Overhead Squats

100m Jog

Fitness & Performance

Metcon (Time)

For Time:

1000m Run

75 Power Snatches 35kg/25kg

50 Box Jumps

25 Burpee Pull-ups

Extra Credit

STR: Back Squat (5-5-5-5)

Use 80% of your 1 Rep Max and move as fast as possible.

SKILL: Metcon (No Measure)

Spend 15 minutes practicing either Pistols or Pistol Drills.

COND: Metcon (4 Rounds for time)

4 Max Efforts

20/15 Calorie Row

100m Sprint

Rest as needed

Saturday 150918

Announcements

In house competition day on September 29th
7am-2pm
Teams of 2, mixed or same sex
RXD and Scaled
Ask a coach for details

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Banded Lat Stretch (1min per side)

-Then-

3 Rounds

5 Barbell Deadlifts

5 Barbell Push Press

10 Iron Cross Rotations

30 Single Skips

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP 20mins

5 Hang Clean and Jerks 70kg/45kg

10 Push-ups

50 Double Unders

Extra Credit

COND: Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here

Friday 140918

Announcements

In house competition day on September 29th
7am-2pm
Teams of 2, mixed or same sex
RXD and Scaled
Ask a coach for details

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 PVC Dislocates

5 Hang Muscle Snatch (controlled)

5 Snatch Press

5 Overhead Squat

100m Jog
Use a barbell for round 2 and 3 if possible.

Fitness & Performance

Snatch Complex (1-1-1-1-1-1-1-1-1-1)

1 Power Snatch

1 Hang Snatch (squat)

1 Pause Overhead Squat (3 seconds)

Metcon (Time)

7 Rounds

12 DB Snatch 22.5kg/15kg

200m Sprint

Extra Credit

COND: Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Thursday 130918

Announcements

In house competition day on September 29th
7am-2pm
Teams of 2, mixed or same sex
RXD and Scaled
Ask a coach for details

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes of Running/Rowing/Riding

3 Rounds

5 Wall Balls

3 Burpees

Fitness & Performance

Metcon (Time)

3 Rounds

30 Wall Balls 20#/14#

20 Hang Power Cleans 52.5kg/35kg

10 Bar Facing Burpees

Metcon (AMRAP – Reps)

AMRAP 5mins

Med Ball Get-ups

Extra Credit

STR: Metcon (Time)

For Time:

Bench Press

10-9-8-7-6-5-4-3-2-1 at BW

*All sets must be unbroken

SKILL: Metcon (AMRAP – Reps)

AMRAP 12mins

Turkish Get-ups 24kg/16kg

Wednesday 120918

Announcements

In house competition day on September 29th
7am-2pm
Teams of 2, mixed or same sex
RXD and Scaled
Ask a coach for details

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Jog/Row

15 Barbell Good Mornings

20 Calf Pumps

5 Push-ups

Fitness

FIT: Metcon (Time)

For Time:

800m Run

35 GHD Sit-ups

21 Deadlifts 120kg/80kg

400m Run

21 Deadlifts 120kg/80kg

35 GHD Sit-ups

800m Run

Performance

PERF: Metcon (Time)

For Time:

800m Run

35 Handstand Push-ups

21 Deadlifts 120kg/80kg

400m Run

21 Deadlifts 120kg/80kg

35 Handstand Push-ups

800m Run

Extra Credit

STR: Pause Overhead Squat (10 Sets of 1 Rep)

10 second pause at the bottom of the squat.

SKILL: Metcon (No Measure)

5 Rounds for Quality

5 Perfect Dips

5 Perfect Pull-ups
*use bands to hold control through entire movement

COND: Metcon (Time)

For Time:

25 Cal Row

50 GHDSU/HSPU

25 Cal Row
Use the movement that you didn’t perform on the workout today.