121016

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

30 second Deadbug

10 Spiderman lunge stretch + thoracic rotation

-Then-

2 Rounds

200m Run

15 Hip extensions

10 Step-ups

Fitness

FIT: Metcon (Time)

Run 800 metres

25 Deadlifts 100/70kg

25 Box jumps 24/20″

Run 600 metres

20 Deadlifts

20 Box jumps

Run 400 metres

15 Deadlifts

15 Box jumps

Run 200 metres

10 Deadlifts

10 Box jumps

Performance

PERF: Metcon (Time)

Run 800 metres

25 Deadlifts 100/70kg

25 GHD Sit-ups

Run 600 metres

20 Deadlifts

20 GHD Sit-ups

Run 400 metres

15 Deadlifts

15 GHD Sit-ups

Run 200 metres

10 Deadlifts

10 GHD Sit-ups

Extra Credit

STR: Hang Clean (3-3-3-3-3)

Use 65% of your one rep max squat clean.

COND: Metcon (4 Rounds for time)

4x 5 Minute rounds

25 Calories on assault bike

Rest remaining time

111016

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Skips

10 Wall balls

5 Strict pull-ups or ring rows

Fitness

FIT: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

50 Double unders

12 Thrusters 40/30kg

12 Pull-ups

Performance

PERF: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

100 Double unders

12 Squat clean thruster 50/35kg

7 Bar muscle-ups

Extra Credit

SKILL: Metcon (No Measure)

6 Rounds

3 Strict + 6 kipping handstand push-ups
Rest as little as possible between sets, but keep sets unbroken.

101016

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Hip opener

-then-

2 Rounds

100m Jog

10m Bear crawl

5 Push-ups

5 Back squats with barbell

Fitness

FIT: Metcon (Time)

3 Rounds for time

Run 400 metres

15 Burpees over bar

9 Push jerk 60/40kg

FIT: Metcon (No Measure)

3 Rounds each, in pairs:

Athlete 1 max GHD superman hold

Athlete 2 max abmat sit-ups in time athlete 1 holds position

Performance

PERF: Back Squat (5-5-5-5-5)

Use 75% of 1RM Back squat, with priority on speed. If the bar moves slowly, decrease weight further.

Rest exactly 90s between sets.

PERF: Metcon (Time)

3 Rounds for time

Row 21 calories

15 Burpees over bar

9 Squat snatches 60/40kg

Extra Credit

STR: Hang Snatch (3-3-3-3-3)

Use 65% of 1RM squat snatch

SKILL: Metcon (AMRAP – Reps)

5 Rounds

1 Minute AMRAP Rope climbs

1 Minute rest

081016

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Jog

5 Strict pull-ups

10 Barbell hang power cleans

10 Front rack barbell lunges

Fitness

FIT: Metcon (Time)

30 Pull-ups

Run 400 metres

15 Power cleans 60/40kg

Run 800 metres

15 Power cleans

Run 400 metres

30 Pull-ups

Performance

PERF: Metcon (Time)

5 Rope climbs

Run 400 metres

15 Power snatches 60/40kg

Run 800 metres

15 Power snatches

Run 400 metres

5 Rope climbs

Extra Credit

STR: Back Squat (5-1-5-1-5-1)

Percentages for each set respectively: 79%, 84%, 79%, 87%, 79%, 90%

SKILL: Metcon (No Measure)

Complete as a superset:

5-4-3-2-1

Strict ring pull-ups

5-4-3-2-1

Strict ring dips
Pause 3 seconds at the top and bottom of each movement.

071016

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4-way hip opener

2 Rounds

10 Goblet squats (fitness use medicine ball)

10 GHD or abmat sit-ups

30s Handstand or plank hold

100m Jog

Fitness

FIT: Metcon (AMRAP – Rounds and Reps)

5 Rounds

3 Minute AMRAP:

10 Wall balls

10 Toes to bar

10 Jumping lunges

Rest 60 seconds between each AMRAP.
Start each amrap where you finished the last.

Performance

PERF: Metcon (Time)

5 Rounds for time:

7 Muscle-ups

7 Double Russian kettlebell swings 24/16kg

7 Double kettlebell front squats

7 Double kettlebell push press

Extra Credit

SKILL: Metcon (Time)

50 Triple unders

061016

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Samson stretch > Hamstring stretch > Pigeon stretch each side

– Then –

2 Rounds

10 Kettlebell deadlifts

100m Row

10 Step-ups

5 Knees to elbows

Fitness & Performance

Metcon (AMRAP – Reps)

In Pairs, completing each station:

Partner 1: Row 600m

Partner 2: Max push press 35/25kg

-then-

Partner 1: 50 Abmat sit-ups

Partner 2: Max kettlebell swings 24/16kg

-then-

Partner 1: 40 Deadlifts 60/40kg

Partner 2: Max box jump overs 24/20″
Score is combined total of push press, kettlebell swings and box jump overs.

Be careful of your shins on the box jump overs please.

051016

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Calf stretch each side, into 20 calf pumps

-Then, down length of gym-

Jog

Sidestep leading each leg

5m Cocky walk

5m Heel walk

10m High knees into jog

Fitness

Metcon (Time)

For time:

Run 1 mile

100 Double unders

50 Burpees

100 Double unders

Run 1 mile

Performance

3 Cleans + 1 Jerk (1-1-1-1)

Complete 3 cleans, then 1 jerk. Build to a max across four sets

Metcon (Time)

2 Rounds for time:

100 Double unders

50 Wall balls

Extra Credit

SKILL: Metcon (5 Rounds for distance)

5×5 Strict deficit handstand push-up

STR: Front Squat (3-1-3-1-3-1)

3 at 78%

1 at 83%

3 at 78%

1 at 85%

3 at 78%

1 at 87%

041016

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Hip extensions

5 Strict pull-ups

10 Cossack squats

15s Ring support or 30s plank hold

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

3 Power cleans 70/50kg

5 Pull-ups

10 Push-ups

15 Air squats

-Rest 4 minutes-

8 Minute AMRAP

3 Power cleans 70/50kg

5 Pull-ups

10 Push-ups

15 Air squats
Performance RX+: 85/55kg power cleans.

Start the second AMRAP where you finished the first.

Extra Credit

SKILL: Metcon (No Measure)

4 Rounds

20m Handstand walk

30 GHD sit-ups

7 Bar muscle-ups
Rest as needed between rounds

COND: Metcon (Distance)

9 Rounds

Row 1:40

Rest 0:20

Rest 2 mins after round 5
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

031016

CrossFit CrossAxed – CrossFit

Metcon (Time)

Run 400m

Row 40/30 calories

21 Squat cleans 50/35kg

Run 400m

Row 30/20 calories

15 Squat cleans 50/35kg

Run 400m

Row 20/10 calories

9 Squat cleans 50/35kg

011016

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 PVC dislocates

10 PVC overhead squats

5 Strict pull-ups

100m Jog

Fitness & Performance

Bull (Time)

2 Rounds for time of:

200 Double-Unders

50 Overhead Squats, 135#

50 Pull-ups

1-Mile Run
In honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, was killed on May 5, 2010
To learn more about Bull click here
Divide reps as required between you and a partner. Both people run at the same time, for the whole mile.

Extra Credit

STR: Back Squat (4-1-4-1)

4 @ 78%

1 @ 83%

4 @ 78%

1 @ 86%

SKILL: Snatch (2-2-2-2-1)

Hit doubles at 60, 65, 70, 75%, and then build to a heavy (not max) single for the day