101215

CrossFit CrossAxed – CrossFit

(No Measure)

In pairs, swapping each round:

Row 100m while partner does air squats

Row 100m while partner does barbell press

Row 100m while partner does barbell good mornings

Metcon (3 Rounds for reps)

1x body-weight back- squat ladder

Rest 5 minutes

0.75x body-weight push-press ladder

Rest 5 minutes

1.5x body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

091215

CrossFit CrossAxed – CrossFit

(No Measure)

3 Rounds

10 Arm rotations

10m Walking Lunge

10 Banded Good Mornings

100m Jog

Metcon (Time)

4 rounds for time of:

50 Air Squats

40 Hip Extensions

30 Push-ups

Barbell

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

Clean complex 1-1-1-1-1

Hi Hang Clean Hang Clean Full Clean

Extra Credit

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

081215

CrossFit CrossAxed – CrossFit

(No Measure)

Run 300m

-Then-

3 Rounds

10 Medicine ball deadlifts

10 Medicine ball front squats

10 Medicine ball hang squat cleans

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

40/30kg thrusters, 5 reps

40/30kg hang power cleans, 7 reps

40/30kg sumo deadlift high-pulls, 10 reps

Barbell

Push Press (1-1-1-1-1)

Extra Credit

Bent Over Row (3-3-3-3-3-3-3)

Superset with Bench Press

Bench Press (3-3-3-3-3-3-3)

071215

CrossFit CrossAxed – CrossFit

Sprint Prep (CrossFit CrossAxed) (No Measure)

10 Leg swings

10 Walking lunges with high knee

10 Calf pumps

Run 100m

30m High knee jog

30m High heel jog

30m High knee skips

5 Broad jumps

3x 10m Bounds

3x 15m Flying starts

Metcon (10 Rounds for time)

10x 100m Sprint

Barbell

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

Snatch complex 1-1-1-1-1

Hi Hang Snatch Hang Snatch Full Snatch

Extra Credit

Back Squat (5-3-3-2-1)

Record weights for each set in comments

061215

CrossFit CrossAxed – CrossFit

Rest Day
Get out and enjoy the Aussie Summer, you will be surprised how a walk in the bush or a dip in the ocean will make your body and mind feel refreshed.

051215

CrossFit CrossAxed – CrossFit

1 week to go until the Christmas Party!! 5pm kick off here next Saturday. BYO Drinks, $5 in the jar at reception for food. Live music from 6pm and partying until late. Kids welcome but gym itself will be locked tight so they won’t have access to the kids area, partners also welcome.

Warm-up

Nasty Girls Prep (No Measure)

Round 1: (all lead by coach and done together)

10 Stripper squats (squat, grab toes, while holding toes stand out of squat, continuing to hold toes pull back into the bottom of a squat then release hands and stand).

10 Ring Rows

10 Push Ups

10 Barbell Deadlifts

Round 2: (all lead by coach and done together)

10 Stripper squats (squat, grab toes, while holding toes stand out of squat, continuing to hold toes pull back into the bottom of a squat then release hands and stand).

10 Muscle Up Transitions

10 Power Cleans

Round 3: (all lead by coach and done together)

10 Stripper squats (squat, grab toes, while holding toes stand out of squat, continuing to hold toes pull back into the bottom of a squat then release hands and stand).

10 Muscle Up Transitions

10 Hang Power Cleans

Metcon

If you have a cub 8 minute Nasty Girls then do option 2 – Nasty Girls v2

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#

Extra Credit

Giant set (cycle through each movement by doing 1 set of each before returning to the first movement.

8-8-8-8-8

Bench Press

Penally Row

Weighted dips

Weighted pull up

Barbell

As long as you want to establish a 1RM Snatch.

As long as you want to establish a 1RM Clean & Jerk.

041215

CrossFit CrossAxed – CrossFit

With Christmas around the corner we want to offer you a gift for your friends and family. I have a limited number of $70 gift cards that you can have free of charge to give as a gift to your friends or family at Christmas, we know cost can be a limiting factor for people starting CrossFit when they do not understand what we do or offer at CrossAxed so this $70 will get them an intro and a week of CrossFit. Click the little loud hailer at the top of your Wodify page to send feedback and request one of the gift cards. The coaches will show you where the feedback button is in the brief, you can also use this to send feedback to the box constructive, positive or about ideas you might have that will make our community better. We love hearing from you guys so let us know whats on your mind. The catch is you have to use the feedback option to get a gift card.

Warm-up

10 min Mob – C&J Prep (No Measure)

Rotate through:

2 Minutes Partner Lat smash – heel over rib cage and lat (1min each side)

2 Minutes Distracted Hip Stretch

2 Minutes Partner Front Rack Stretch (1min each side)

Then:

With a Barbell 5 minutes drilling C & J

Weightlifting

Clean and Jerk (1-1-1-1-1-1-1)

Barbell Complex

3 deadlifts

2 hang cleans

1 Jerk

Extra Credit

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

Increasing every round;

1 Rope climb

1 Back Squat 100/70kg

2 rope climbs

2 Back squats 100/70kg

…..

…..

Barbell

Every 2:00 for 10:00 (5 total sets)-

4 T&G Power Clean & Push Jerks – begin around 70% of max PC&PJ and work to a 4RM for the day

031215

CrossFit CrossAxed – CrossFit

Did you know you can comment on other athletes performances and say “awesome work …………….” or “pitty you missed the 100kg C&J today i’m sure you will get it next time, you were so close”. Receiving a little word of encouragement can make your day so next time you are looking at the Wodify whiteboard, click on a performance you like and let them know how awesome you think they are.

Warm-up

Run, BW Push-Pull (No Measure)

3 rounds:

Run 20m High Knees

Run 20m High Heels

5 Inch Worms (moving forward)

15m Bear Crawl

5 Ring Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

Then 3 rounds of:

15 CTB pull-ups

10 HSPU
Scale to:

Run 400 meters

Then 3 rounds of:

15 Pull-ups

5 HSPU

or:

Run 400 meters

Then 3 rounds of:

15 Ring Rows

15 Push Ups

021215

CrossFit CrossAxed – CrossFit

Don’t forget to download the Wodify App. If you don’t have a username and password, first check your spam folder in your emails then request another to be sent and we will reset your username and password. You can then sign in to class, record your results and receive updates direct to/on your phone.

Warm-up

Run-Clean-Burpee Prep (No Measure)

Round 1:

20 Calf Pumps followed by a 40m jog.

5 Barbell Deadlifts

5 Hang Power Cleans

5 Front Squats

2 Burpees

Round 2:

20 Calf Pumps followed by a 40m run

5 Barbell Deadlifts

5 Hang Squat Cleans

2 Burpees

Round 3:

20 Calf Pumps followed by a 40m sprint

10 Squat Cleans

2 Burpees

Metcon

Metcon (Time)

“Helton”

3 rounds;

Run 800m

30 Squat Cleans 45kg

30 Burpees
Helton is written using Dumbbells for the cleans but we don’t have enough for the entire class to do that so we have used the combined weight and a barbell instead, you can thank me later. This workout took Graham Holberg 28 minutes roughly so be prepared for a battle here and scale appropriately.

Choose (scale weight as required);

3 rounds;

Run 600m

20 Squat Cleans

20 Burpees

3 rounds;

Run 400m

15 Squat Cleans

15 Burpees

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

Extra Credit

15 minute AMRAP for form;

1 skin the cat

15 second L-sit

1 strict muscle up (scale to transition)

15 second superman hold on GHD

Barbell

Every 1:30 for 9:00 (7 total sets)-

4 T&G Power Snatches – begin around 70% of max Power Snatch and work to a 4rm for the day

011215

CrossFit CrossAxed – CrossFit

Don’t forget the CrossAxed Christmas party is on Saturday December 12th. 5pm til late here at the box. BYO drinks and throw $5 in the jar at reception for pizza. There will be live music and good times.

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon

Power Snatch (Technical 1rm)

We often get caught up with the end result, max weight overhead and locked out with not too much concern how it got there. Today we want perfection, fast under the bar receiving in a locked out position and standing tall. Hold yourself accountable to impeccable technique today.

New athletes will get the chance to spend some time working on the finer points of the dreaded SNATCH.

Push Press (3-3-3-3-3)

Extra Credit

Metcon (Weight)

Sled Drag AHAP (as heavy as possible)

400m

then:

400m sprint
choose a challenging weight that will take around 10 minutes to drag 400m. Record time and weight.

Barbell

EMOM for 10:00-

1 Hang Clean (from mid-thigh) + 2 Jerks

*Begin between 60-65% of max Clean & Jerk, and work to a max for the complex.