161116

Announcements

Don’t get caught hungry at the Christmas Party!
We will be putting on a bar tab for alcohol, and the Carolina Kitchen food truck will be catering the event.
The bowls club is a kid-friendly environment, and partners and children are welcome to attend.

As with past years, we politely request that partners (that are not current members) purchase their own drinks.

Food packages must be pre-purchased by November 19th, with money paid to the gym at reception. We need a minimum of 40 people or there will be no food truck, please do not delay in putting your order in. Cash money only and please try for the correct denomination.

Food Prices:
Wing and hotdog package: $15 per person
Ribs: $17 per person
New York Fries: $4 per person
Please note: classes on December 10 will be 7am, 8am and 12pm, with the gym closing after the midday class.
Looking forwards to seeing you all there
Regards
The CrossAxed Crew

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

30s Deadbug

150m Row

15 Banded Good Mornings

Then..

Partner up and work through 3×5 Glute Ham Raises

Fitness

FIT : Metcon (Time)

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

Deadlift 100/70kg

Lateral Burpee Over the Bar

Performance

PERF: Metcon (Time)

7-6-5-4-3-2-1

Deadlift 185/130kg

Muscle-up

Extra Credit

STR: Front Squat

5 sets of 4 at 78%

COND: Metcon (AMRAP – Rounds)

EMOM x 21
1 – 15 cal Row

2 – 15 cal Assault Bike

3 – 15 Slam Balls

151116

Announcements

Don’t get caught hungry at the Christmas Party!
We will be putting on a bar tab for alcohol, and the Carolina Kitchen food truck will be catering the event.
The bowls club is a kid-friendly environment, and partners and children are welcome to attend.

As with past years, we politely request that partners (that are not current members) purchase their own drinks.

Food packages must be pre-purchased by November 19th, with money paid to the gym at reception. We need a minimum of 40 people or there will be no food truck, please do not delay in putting your order in. Cash money only and please try for the correct denomination.

Food Prices:
Wing and hotdog package: $15 per person
Ribs: $17 per person
New York Fries: $4 per person
Please note: classes on December 10 will be 7am, 8am and 12pm, with the gym closing after the midday class.
Looking forwards to seeing you all there
Regards
The CrossAxed Crew

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

200m Run/Row

10m Cocky Walk forwards

10m Cocky Walk backwards

20 calf pumps

2 rounds

10 scap retractions

10 Barbell Front Squats

5 Sit ups

Fitness

FIT: Metcon (Time)

21-15-9

Thruster 42.5/30

Pull-up

400m Run


15-12-9

Front Squat 42.5/30

HSPU

400m Run

12-9-6

Push Press 42.5/30

Toe to bar

400m Run

Performance

PERF: Metcon (Time)

21-15-9

Thruster 42.5/30

Pull-up

Rest 2mins

15-12-9

Front Squat 42.5/30

HSPU

Rest 2min

12-9-6

Push Press 42.5/30

Toe to bar
Intensity is key!

Extra Credit

SKILL: Metcon (No Measure)

EMOM x 10

15 GHD Sit-ups

COND: Metcon (Weight)

Prowler Push
5 x 25m Heavy

141116

Announcements

Don’t get caught hungry at the Christmas Party!
We will be putting on a bar tab for alcohol, and the Carolina Kitchen food truck will be catering the event.
The bowls club is a kid-friendly environment, and partners and children are welcome to attend.

As with past years, we politely request that partners (that are not current members) purchase their own drinks.

Food packages must be pre-purchased by November 19th, with money paid to the gym at reception. We need a minimum of 40 people or there will be no food truck, please do not delay in putting your order in. Cash money only and please try for the correct denomination.

Food Prices:
Wing and hotdog package: $15 per person
Ribs: $17 per person
New York Fries: $4 per person
Please note: classes on December 10 will be 7am, 8am and 12pm, with the gym closing after the midday class.
Looking forwards to seeing you all there
Regards
The CrossAxed Crew

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Squats

5 Strict Pull-ups

5 Inch Worms

25m High knees

25m Heel kicks

Fitness

FIT: Metcon (No Measure)

Pistol + Muscle-up Prac
Spending 15-20mins drilling through pistol and muscle-up progressions

FIT: Nasty Girls (Time)

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

Performance

PERF: Snatch Complex (5 sets holding same weight across)

snatch pull + hang snatch + snatch

PERF: Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#
80kg / 52.5kg

Extra Credit

STR: Back Squat

20 Rep Max

COND: Metcon (Time)

EMOM x 12

12 Bar Facing Burpees

*Record you slowest time

(ninja = sub 28s)

121116

Announcements

Don’t get caught hungry at the Christmas Party!
We will be putting on a bar tab for alcohol, and the Carolina Kitchen food truck will be catering the event.
The bowls club is a kid-friendly environment, and partners and children are welcome to attend.

As with past years, we politely request that partners (that are not current members) purchase their own drinks.

Food packages must be pre-purchased by November 19th, with money paid to the gym at reception. We need a minimum of 40 people or there will be no food truck, please do not delay in putting your order in. Cash money only and please try for the correct denomination.

Food Prices:
Wing and hotdog package: $15 per person
Ribs: $17 per person
New York Fries: $4 per person
Please note: classes on December 10 will be 7am, 8am and 12pm, with the gym closing after the midday class.
Looking forwards to seeing you all there
Regards
The CrossAxed Crew

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

5 Barbell Deadlifts

5 Barbell Front Squats

5 Barbell Behind the Neck Presses

200m Jog

Fitness & Performance

Metcon (Time)

In Partners

For time:

800m Run

50 Clean and Jerks 60/40kg

800m Run

50 Thrusters 60/40kg

800m Run

50 Power Snatches 60/40kg

Extra Credit

SKILL: Metcon (No Measure)

EMOM x 10
Odd – 1 Rope Climb

Even – 10 Pistols

COND: Metcon (No Measure)

D-Ball Bear Hug Carry
2 x 200m Carries

Rest as Needed Between Efforts

111116

Announcements

Don’t get caught hungry at the Christmas Party!
We will be putting on a bar tab for alcohol, and the Carolina Kitchen food truck will be catering the event.
The bowls club is a kid-friendly environment, and partners and children are welcome to attend.

As with past years, we politely request that partners (that are not current members) purchase their own drinks.

Food packages must be pre-purchased by November 19th, with money paid to the gym at reception. We need a minimum of 40 people or there will be no food truck, please do not delay in putting your order in. Cash money only and please try for the correct denomination.

Food Prices:
Wing and hotdog package: $15 per person
Ribs: $17 per person
New York Fries: $4 per person
Please note: classes on December 10 will be 7am, 8am and 12pm, with the gym closing after the midday class.
Looking forwards to seeing you all there
Regards
The CrossAxed Crew

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Skips/Doubles

10 MedBall Squats

10 Banded Good Mornings

Fitness

FIT: Metcon (No Measure)

Double Under Practice
Working through double under progressions for about 10-12mins

FIT: Metcon (AMRAP – Reps)

Amrap 15mins

60 Double Unders

30 Wall Balls 20/14#

15 Deadlifts 85/47.5kg

Performance

PERF: Clean and Jerk

Build to a heavy single, if you fail a rep, take it back 25% and hit a perfect rep to finish

PERF: Metcon (AMRAP – Reps)

Amrap 15mins

60 Double Unders

30 Wall Balls 20/14#

15 Deadlifts 110/75kg

Extra Credit

STR: Back Squat

2 @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

SKILL: L-Sit Pull-ups

8 sets of 3 Strict

COND: Metcon (No Measure)

6 Rounds NOT for Time

7 Strict HSPU

50m Prowler Push
Should be able to run with prowler

101116

Announcements

Don’t get caught hungry at the Christmas Party!
We will be putting on a bar tab for alcohol, and the Carolina Kitchen food truck will be catering the event.
The bowls club is a kid-friendly environment, and partners and children are welcome to attend.

As with past years, we politely request that partners (that are not current members) purchase their own drinks.

Food packages must be pre-purchased by November 19th, with money paid to the gym at reception. We need a minimum of 40 people or there will be no food truck, please do not delay in putting your order in. Cash money only and please try for the correct denomination.

Food Prices:
Wing and hotdog package: $15 per person
Ribs: $17 per person
New York Fries: $4 per person
Please note: classes on December 10 will be 7am, 8am and 12pm, with the gym closing after the midday class.
Looking forwards to seeing you all there
Regards
The CrossAxed Crew

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 PVC dislocates

10 Step ups each leg

10 knee raises

200m run

Fitness & Performance

Metcon (Time)

In Partners

50 Box Jumps

50 Cal Row

50 GHD sit ups

50 Burpee pull ups

1 mile run

091116

Announcements

Don’t get caught hungry at the Christmas Party!
We will be putting on a bar tab for alcohol, and the Carolina Kitchen food truck will be catering the event.
The bowls club is a kid-friendly environment, and partners and children are welcome to attend.

As with past years, we politely request that partners (that are not current members) purchase their own drinks.

Food packages must be pre-purchased by November 19th, with money paid to the gym at reception. We need a minimum of 40 people or there will be no food truck, please do not delay in putting your order in. Cash money only and please try for the correct denomination.

Food Prices:
Wing and hotdog package: $15 per person
Ribs: $17 per person
New York Fries: $4 per person
Please note: classes on December 10 will be 7am, 8am and 12pm, with the gym closing after the midday class.
Looking forwards to seeing you all there
Regards
The CrossAxed Crew

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Lat Stretch

then

3 Rounds

10 KB deadlifts

5 Single arm KB press

5 Single arm KB press

5 Push ups

Fitness

FIT: Metcon (AMRAP – Rounds)

AMRAP 20mins

10 Hand Release push ups

15 Power cleans 60/40

200m Famers carry 24/16’s

Performance

PERF: Power Clean

12mins to build to a heavy single, barbell warm-up included in time

PERF: Metcon (Time)

For Time

12-9-6

Power Clean

Shoulder to Overhead

Hang Squat Clean

Weight – 92.5/65kg
Rx+ 100/70kg

Extra Credit

STR: Front Squat

5 sets of 4 @ 75%

SKILL: 3 Cleans + 1 Jerk

1 set @ 60%

1 set @ 65%

1 set @ 70%

2 sets @ 75%
Cleans are drop from the top

COND: Metcon (Calories)

Assault Bike

5 Rounds

3 mins max cals

2 mins rest

081116

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Hinshaw Warm-up

then

2 rounds

10 scap retractions

10 GHDSU

Fitness

FIT: Metcon (Time)

Every 4mins for 5 rounds (20mins)

400m run

12 Pull ups

9 Toes to bar

6 Pull ups

Performance

PERF: Metcon (Time)

Every 4mins for 5 rounds (20mins)

400m run

12 Chest to bar Pull ups

9 Toes to bar

6 Chest to bar Pull ups

Extra Credit

COND: Metcon (Time)

75 Hip Extensions

50 GHD sit ups

50 Hip Extensions

25 GHD sit ups

071116

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Hip Opener Stretch

then

2 rounds

5 barbell front squats

5 barbell push press

5 barbell thrusters

200m row

Fitness

FIT: Metcon (Time)

5 Rounds for Time

15 Cal Row

10 Thrusters 40/30kg

Performance

PERF: Metcon (Time)

10 Rounds for Time

7 Sumo Deadlift High Pulls

7 Front Squats

7 Push Jerks

Barbell weight – 42.5/30kg

Extra Credit

STR: Back Squat

4 @ 60%

4 @ 70%

4 @ 75%

2 x 4 @ 80%

SKILL: Snatch

1 set of 4 @ 60%

1 set of 4 @ 65%

1 set of 4 @ 70%

2 sets of 4 @ 75%

COND: 30 Muscle-Ups (Time)

30 muscle-ups for time

051116

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

300m Jog, then

Junk Yard Dog Warm-up

Fitness & Performance

Ralph (Time)

4 Rounds for time of:

8 Deadlifts, 250#

16 Burpees

3 Rope Climbs, 15′

600m Run
In honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006
To learn more about Ralph click here
250# = 115kg

Extra Credit

STR: Metcon (Weight)

20 Thrusters 60kg

Rest 3 mins

15 Thrusters 85kg

Rest 3 mins

10 Thrusters 92.5kg
Aim is unbroken sets, scale accordingly

COND: Metcon (No Measure)

5 Supersets

10 Strict toes to bar

150m Sled drag (moderate weight)

10 Bench Press (light and fast)

Rest 1-2mins