100716

CrossFit CrossAxed – CrossFit

REST DAY

090716

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

40m Prowler relay with team

10 lunges

5 Tyre/worm deadlifts as team

5 Syncro Pull Ups or ring rows

Fitness & Performance

Metcon (AMRAP – Reps)

In teams of 4 complete 3 rounds of;

2 min stations

1 Person completes ME (max effort) Prowler push

1 Person completes ME Sandbag Lunge

1 Person Completes ME Tyre flips

1 Person Completes ME Rope Climbs

Rotate until all athletes have been at each movement then repeat 3 times.
Score is total team reps

Fitness & Performance

Metcon (Time)

1km Log Carry as a team of 6,

May change to a Worm Carry or a Sandbag Carry depending on numbers

Extra Credit

COND: Linda (Time)

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

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

080716

CrossFit CrossAxed – CrossFit

Warm-up

WU FGB (No Measure)

3 Rounds

10 Air Squats

10 Russian KBS

10 Step Ups

10 Barbell Push Press

Row 150m

Fitness & Performance

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Extra Credit

SKILL: 3 Stop Clean Pull + Clean + 2 Split Jerks (2-2-2-2)

Stop just off ground at knee and at hip pocket

070716

CrossFit CrossAxed – CrossFit

Warm-up

WU DL, Run, Press (No Measure)

3 rounds

10 Back extensions

8 Hanging Knee raise

6 Push Ups

4 Good Mornings

200m row

Fitness

Deadlift (7-7-7)

Metcon (Time)

6 Rounds

12 KB Deadlift Single arm24/16kg

9 KB Swing Single arm 24/16kg

6 KB Push Press Single Arm 24/16kg

run 400m
Complete one full round on left then one full round on right

Performance

Deadlift (5rm)

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 Feburary, 20 2009
To learn more about DT click here

Extra Credit

COND: Handstand Push-ups (Death By)

1 in the first minute then increase by 1 rep every minute. Each round complete as many reps as possible strict then default to kipping. Finish when you cannot get the reps complete in the minute allocated

060716

CrossFit CrossAxed – CrossFit

Warm-up

WU C&J DU (No Measure)

4 rounds

30 Doubles Unders/Singles

5 Vertical jumps for height

5 Barbell Push Press

Fitness

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

20 Clean & Jerk 40/30kg

100m Farmers Carry 24/16kg

50 Double Unders

Performance

Olympic Lifting Total (Total Weight)

20 minutes on each

Extra Credit

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

SKILL: Pegboard Practice

Spend 20 minutes practising climbing or holds

COND: Metcon (3 Rounds for time)

3 rounds

Run 1 mile

Rest 1:1

050716

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

Row 100m

7 Burpees

6 Sit Ups

5 Ring Rows

4 Push Ups

Run 100m

Fitness & Performance

Metcon (Time)

Row 1000m

70 Burpees

60 Sit Ups

50 Pull Ups

40 HSPU

Run 1000m

Extra Credit

SKILL: 3 Stop Snatch Deadlift + Snatch (2-2-2-2)

Pause just off ground, at knee and at hip pocket

COND: Metcon (Calories)

Tabata

Airbike or Row

4 minute total

040716

CrossFit CrossAxed – CrossFit

Warm-up

Warm Up (No Measure)

RD 1

5 x 10sec tempo Air Squats (5s down, 5s Up)

10 Russian Kettlebells Swings

150m Run

RD 2

5 x 10sec tempo Barbell Back Squats (5s down, 5s Up)

10 Russian Kettlebells Swings

150m Run

RD 3

5 x 10sec tempo Back Squats 40/30kg (5s down, 5s Up)

10 Kettlebells Swings

150m Run

Fitness

Metcon (Time)

5 rounds for time of:

20 Wall Balls

15 Kettlebell swings 24/16kg

10 Hang power cleans 60/40kg

Performance

Back Squat (5-5-5)

3 Set Total for weight not a 5rm

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#
RX Plus if you have a sub 9min Nasty Girls

Extra Credit

STR: Split Jerk (4rm then 4-4-4 @ 90%)

Skill: Skin the cat (5-5-5 )

hold for 3 seconds in the bottom position

COND: Kettlebell Snatch Test (AMRAP – Reps)

5 Minute AMRAP

Kettlebell Snatch 24/16kg

Switch sides as required

020716

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

100m Jog

10 Ring rows

10 Push-ups

10 Sit-ups

10 Air squats

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

In teams of 6, on the worm:

20min AMRAP

10m Worm lunges

10 Worm squats

1 Worm over the head (switch shoulders)

10 Worm lunges

10 Worm squats

10 Burpees over worm

200m Team run
Take two paisr 24/16kg kettlebells for the team run- one for males, one for females, swap throughout the team as required (each person must carry the kettlebells at some point on each run, and must be holding both bells at a time)

Extra Credit

SKILL: Hang Power Clean (5-5-5-5-5)

Light + fast.

COND: Schiltz (Time)

4 Rounds for time:

Run 400m

4 Muscle-ups

40 Double unders

010716

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Run 4x lengts of the gym,

-then-

2 Rounds

10 Dislocates

10m Walking lunge

5 Strict pull-ups or ring rows

10 Kettlebell Russian swings

Fitness

Deadlift (10-10-10)

Build across two sets to warm up, then hit three heavy working sets of 10. I don’t mind if you keep the weight the same or add weight across, as long as they are heavy.

Metcon (AMRAP – Reps)

Tabata Mash-up

6 Rounds

20s Sit-ups

10s Rest

20s Kettlebell swings 32/24kg

10s Rest
Do GHD sit-ups for RX+

Performance

Snatch (1)

Take 20mins to find a 1RM Snatch

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Extra Credit

STR: Metcon (5 Rounds for weight)

5 Rounds

5 Deficit deadlift (stand each foot on a 20kg plate)

5 Deficit handstand push-ups
Add load across the deficit deadlift sets.

Add depth across the deficit handstand push-up sets.

COND: Metcon (3 Rounds for time)

3x 1000m Row
Rest 3:00 between efforts.

300616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Scap retractions

10 Hollow rocks

5 Front squats

10 Push press

Performance

Thruster (3)

3RM Thruster

Fitness & Performance

Metcon (No Measure)

Movement Prep:

3 Rounds

5 Bar taps

5 Side pillar to hip drop

Metcon (Time)

‘Harley Love’

6 Rounds for time:

13 Thrusters 40/30kg

14 Pull-ups