120416

Announcements

Bring a friend: Any Saturday class, bring a friend to train for free!

Gymnastics skills development: Each Saturday for the rest of April, 9:00am for 45 mins.

CrossFit CrossAxed – CrossFit

Class

Warm-up (No Measure)

4 Rounds

20s Bear walk with straight arms and legs

10s Rest

20s Hollow rock

10s Rest

Floor Press (1-Max)

20mins to find 1RM Floor press, and 1x max reps @ 80%

G.I. Jane (Time)

100 Burpee Pull-ups for time
For RXd, use a pull-up bar that is at least 6″ above your reach

Extra Credit

Front Squat (5)

5RM Front squat in 15mins

110416

Announcements

Bring a friend: Any Saturday class, bring a friend to train for free!

Gymnastics skills development: Each Saturday for the rest of April, 9:00am for 45 mins.

CrossFit CrossAxed – CrossFit

 

Class

Warm-up (No Measure)

2 Rounds

5 Shoulder Press

5 Barbell front squats

5 Turkish get-ups each arm (light kettlebell)

5 Strict pull-ups

Metcon (Round + Reps)

 

20min AMRAP
Run 400m
6 Muscle-ups
10 Front squats 50/35kg

Scale muscle-ups to dips + pull-ups

Extra Credit

Metcon (Time)

50 Renegade rows for time
1 rep = push-up, left arm row, right arm row.

Use the heaviest dumbbells you can find.

Hang Power Clean (1)

Build to a 1RM hang power clean in 15mins

090416

Announcements

Bring a friend: Any Saturday class, bring a friend to train for free!

Gymnastics skills development: Each Saturday for the rest of April, 9:00am for 45 mins.

CrossFit CrossAxed – CrossFit

Class

Warm-up (No Measure)

3 Rounds

Run 100m

10 Step-ups

5 Medicine ball front squats

Metcon (Time)

‘Partner Kelly’

5 Rounds

Run 400m as a pair

60 Wall balls 9/6kg

60 Box Jumps 24/20″
Do half the reps each, split in any way you like.

‘Bring a friend’ scaling:

Halve their reps

Scale weight on the wall ball

Scale box jumps to step-ups

Extra Credit

Incline Bench Press (10-10-10-10-10)

Paused Front Squat (3-3-3)

5s count in the bottom of the squat.

080416

Announcements

Bring a friend: Any Saturday class, bring a friend to train for free!

Gymnastics skills development: Each Saturday for the rest of April, 9:00am for 45 mins.

CrossFit CrossAxed – CrossFit

Class

Warm-up (No Measure)

30s Deadbug

5 Inch worms

10 Barbell good mornings

5 Ipsilateral deadbugs (hand and foot on one side move)

5 Inch worms

10 Barbell good mornings

5 Contralateral deadbugs (hand and foot on opposite sides move)

10 Barbell good mornings

Deadlift (5)

Warm-up sets: 7-7-5-5-5, 5RM

15mins to build.

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
35/25kg

Extra Credit

Pull-ups (4x Max sets)

Rest 45s between sets

5k Row (Time)

Max Effort 5k Row

070416

Announcements

Bring a friend: Any Saturday class, bring a friend to train for free!

Gymnastics skills development: Each Saturday for the rest of April, 9:00am for 45 mins.

CrossFit CrossAxed – CrossFit

Class

Warm-up (No Measure)

30m Lengths:

2x Jog forwards

Side step (1x each direction)

High knee skip

High knee run

Bound

-then-

Turkish get-up drills

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

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

20 Hip extensions

15 Kettlebell swings

10 Ring rows (feet elevated on box)

060416

Announcements

Bring a friend: Any Saturday class, bring a friend to train for free!

Gymnastics skills development: Each Saturday for the rest of April, 9:00am for 45 mins.

CrossFit CrossAxed – CrossFit

Class

Warm-up (No Measure)

2 Rounds

20 Calf pumps

10 Arm rotations each direction

10 Ring rows

10 Lunges

10 Push-ups with hands elevated on box

Metcon (Time)

Run 1000m

10 Rounds of:

5 Handstand push-ups

10 Pistols

15 Double unders

then

Run 1000m

Class

Clean and Jerk (5)

Build to a 5RM Power clean + push jerk

Metcon (No Measure)

Every minute for 10 minutes:

60m Prowler shuttle (30m each direction). Load sled with 50kg

050416

Announcements

Bring a friend: Any Saturday class, bring a friend to train for free!

Gymnastics skills development: Each Saturday for the rest of April, 9:00am for 45 mins.

CrossFit CrossAxed – CrossFit

Class

Warm-up (No Measure)

3 Rounds

10m Spiderman lunge with elbow drop

10 Hollow rocks

10 Kettlebell deadlifts

Metcon (No Measure)

3 Rounds for quality

20 Back leg swings

20 Leg circles

20 V-ups

60s Handstand hold on wall

Back Squat (10-10-10)

*As an ‘RX+’ option, complete 3×10 Partial lockout back squats: Squat to full depth but stand to a point just before a straight hip and knee- this keeps tension in the legs throughout the whole set and is more difficult. Approach with some degree of caution.

Extra Credit

Shoulder Press (10-10-10-10-10)

Set a bench to 90′ and use dumbbells.

Metcon (5 Rounds for time)

5 Rounds

30cal Assault bike for time

Rest 1:1

040416

Announcements

Bring a friend: Any Saturday class, bring a friend to train for free!

Gymnastics skills development: Each Saturday for the rest of April, 9:00am for 45 mins.

CrossFit CrossAxed – CrossFit

Class

Warm-up (No Measure)

Row 20cals

-then-

30s Couch stretch each side

5 Barbell front squats

10 Ring rows

30s Couch stretch each side

5 Front squats

10 Push-ups

Squat Clean (1)

15mins to find a 1RM squat clean

Metcon (Time)

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

Burpees

Chest to bar pull-ups

Cals on rower

Extra Credit

Split Jerk (1)

Build to a 1RM Split jerk

Metcon (No Measure)

5 Sets for load

10 Dumbbell Romanian deadlifts

10 Dumbbell shrugs
Complete all 20 reps without putting the dumbbells down. Go heavy.

030416

Announcements

Bring a friend: Any Saturday class, bring a friend to train for free!

Gymnastics skills development: Each Saturday for the rest of April, 9:00am for 45 mins.

CrossFit CrossAxed – CrossFit

Rest day

020416

CrossFit CrossAxed – CrossFit

Class

Warm-up (No Measure)

2 Rounds

10 Kettle Bell Sumo Deadlifts

10 Push-ups

10 Sit-ups

10 Medicine ball front squats

Metcon (Time)

‘Double Games Master’s Chipper’

In pairs

20 Handstand push-ups

40 Wall balls 9/6kg

60 Toes to bar

80 Power cleans 60/40kg

100 Burpees

120 Sumo deadlift high pulls 35/25kg

‘Bring a Friend Scaling’

Push-ups

Wall balls 6/4kg

Sit-ups / Hanging knee raise

Hang power cleans 20/15kg

Burpees

Kettlebell sumo deadlift high pull 20/12kg
Divide reps between the pair as necessary.