040316

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets

10 Step-ups

60s Deadbug

10 Scap retractions

5 Barbell back squats

Barbell

Back Squat (5)

15 minutes to establish a 5RM back squat. To warm-up: 7-7-5-5, then have no more than three efforts to find a 5RM.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
24/16kg Kettlebell.

Aim to complete within a 15 minute time cap.

030316

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

5 Inch worms

10 Barbell deadlifts

15 Lunges

Run 200m

Metcon

Chief Petty Officer (6 Rounds for reps)

6 Rounds

3min AMRAP

3 Power cleans 70/45kg

6 Push-ups

9 Air squats

-Rest 1min between each amrap-
Restart each round on the power cleans.

020316

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30s Thoracic roll-out on foam roller

10 PVC dislocates

10 PVC overhead squats

Barbell

Overhead Squat (5-5-5-5-5)

Metcon (No Measure)

3 Rounds, not for time

20 Ab-mat sit-ups

20 Hip extensions

Extra Credit

Metcon (5 Rounds for time)

5 Rounds

30cal Assault bike

30cal Row

Rest as required between efforts

Metcon (5 Rounds for reps)

5x max chin-ups (underhand grip), rest 45s between efforts.

010316

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Step-ups each leg (do 5 low box jumps in round 2 and 3)

10 Ring rows

10 Push-ups

10 KB Deadlifts

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

6 Box jumps 30/24″

8 Rope pull-ups

10 Kettlebell swings 24/16kg

8 Ring dips

Extra Credit

Power Snatch (3-3-3-3-3-3-3-3-3-3)

EMOM 10 mins, 3 power snatch. Start moderate and add weight, building to a new 3RM

Metcon (No Measure)

4 Rounds

Max bar dips

10 Incline dumbbell bench press
Use the heaviest dumbbells you can find.

290216

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Barbell shoulder press

5 Teapots each side (moderate weight)

100m Jog

Metcon

Metcon (Time)

6 Rounds for time

10 Push jerk 70/45kg

100m Farmer’s carry 32/24kg

200m Run

Extra Credit

Clean (3)

Take 15 minutes to build to a 3-position clean (floor, below the knee, mid thigh)

280216

CrossFit CrossAxed – CrossFit

270216

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10m Spiderman lunge

30s Deadbug

10 Ring rows

5 Push-ups

Metcon

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Extra Credit

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

10 Dumbbell row each arm

20 Banded tricep push-down
Use as heavy dumbbells as possible.

260216

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

3 Rounds

10 Banded good mornings

10 Step-ups each leg

Barbell

Rack Pull (7-7-7-7)

Set the grey squat racks up with spotters arms at 1″ below the knee.

Metcon

Metcon (Calories)

60s Amrap

Assault bike cals.

Extra Credit

Overhead Squat (2)

Build to a 2RM Overhead squat in 15 mins.

Metcon (Time)

100 Ring rows
If possible, elevate your feet onto a box. For the rep to count, your chest must touch your hands. Every time you break, do 5 evil wheels

250216

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10m Spiderman lunge

10 Barbell shoulder press

5 Strict pull-ups

3 Broad jumps

Barbell

Push Press (3)

12 mins to find a 3RM push press

Metcon

Nasty Girls (Time)

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

Justo’s Birthday

141005 Semper Paratus 1526

Its with fond memories and also sadness of losing Justin that we make plans to remember this top bloke and celebrate what would of been his 25th Birthday. Much like lost diggers, age will not weary Justo and he will be locked in our memories with that cheeky grin and those boyish good looks forever.

On Saturday the 12th of March we will be celebrating his birthday by doing his WOD “Cullen” at 2pm. This workout is open to all, members of CrossAxed, friends of Justin training in other gyms and friends & family wanting to just come and hang out or even participate.

There have been many great things said about Justin, there is still much to say and remember and it is still a horrible tragedy in the forefront of our minds. Saturday will be a celebration, a fun workout and some beers afterwards at one of Justin’s local hangouts.

 

Please feel free to share this post to anyone you know that might want to come along. We will muster at 2pm at the gym and be all done by 4pm. Then at 530pm we will meet at OXFORD 152 for a few beers and laughs just as he would have it.

Happy Birthday Justo!!!!

note; The open WOD 12.3 will be done Saturday morning that week instead of the afternoon, lets hope it’s not Snatches and Bar Muscle Ups!