150616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 4-way deadbugs (scale to 30s hold)

10 Barbell good mornings

100m Jog

3 Broad jumps

Fitness

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here

Performance

Clean Pull (3-3-3)

Use 90-110% of your 1RM Power clean

Metcon (Time)

5 Rounds for time

7 Bar muscle-ups

21 GHD Sit-ups

Extra Credit

Skill: Metcon (No Measure)

Every 2 mins, complete 1 rope climb
Aim for quality, not speed. Get your feet as high as possible each bite.

COND: 300 Calories on Assault Bike (Time)

300cals for time

140616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Reverse shrugs on dip bars (not rings)

5 Strict pull-ups or ring rows

10 PVC dislocates

10 Spiderman lunges

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

5 Chest to bar pull-ups

10 Ring dips

15 Overhead squats 40/30kg

Extra Credit

Skill: Skin the cat (3-3-3-3-3)

STR: Incline Bench Press (10-10-10-10-10)

Take 2 warm-up sets then add weight for 5 heavy sets

5 Minutes with… Louis

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How were you introduced to CrossFit?

My cousin recommended that I give it a go

How long have you been doing CrossFit?

About 10-12 months

What do you most enjoy about CrossFit?

The comradery of all the members, and being pushed outside my comfort zone

What’s your favourite and least favourite Movement?

Favourite – Snatch

Least favourite – Wall balls

What’s the one movement you really want to master?

Double unders

What advice can you give someone who’s looking to start or has just started CrossFit?

Keep turning up and scale the workouts as needed

Best CrossFit advice you’ve been given?

Breathe during HSPU’s

Describe any changes you’ve experienced since starting CrossFit?

More aware of how to fuel my body for recovery, to make it in for the next day

Favourite memory at CrossAxed?

Logging scores for all workouts in my first Crossfit Open

Do you do extra credit, and if yes what/why?

I’d like to, but I’m normally time poor in the mornings

Tell us a little more about yourself outside of CrossFit?

Playing touch football and golf when I can

Has CrossFit played a role in how you go about your daily life?

It has made me more aware of mobility, transferring into other sports I play

What sticks out to you as the most enjoyable part of every class at CrossAxed?

The banter between members and knowing we’ve achieved something first thing in the morning

I happened to notice you’re working as a Nuclear Medicine Technologist… for the uninitiated, what does this entail?

It’s comes under the umbrella of medical imaging, mainly involving injections of labelled radiation to see how the body metabolises it. Mainly working with oncology patients

Which CrossAxed athlete are you always chasing?

Not really chasing, just trying to keep up with most of guys in the 0515 class

Who should we profile next?

Damien Brown

 

130616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Row 100m

10 Contralateral deadbugs

10 Barbell press

5 Russian kettlebell swings

Fitness

Metcon (Time)

4 Rounds for time

Run 400m

10 Clean and jerk 40/30kg

Performance

Metcon (Time)

For time

Run 800m

30 Clean and jerk 60/40kg

Run 800m

Extra Credit

Skill: Power snatch + hang power snatch + squat snatch (1-1-1-1-1)

STR: Back Squat (2-2-2-2-2-2-2)

Fast, but heavy.

COND: Metcon (Distance)

Row 60s, rest 60s

Row 45s, rest 45s

Row 30s, rest 30s

Row 15s, rest 15s

Row 15s, rest 15s

Row 30s, rest 30s

Row 45s, rest 45s

Row 60s, rest 60s

120616

CrossFit CrossAxed – CrossFit

REST DAY

110616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

5 Inch worm to push ups

20 Jumping Jacks

10 D-Draws

5 Jumping Squats
,

Fitness

Metcon (Time)

21-15-9-15-21

Power Clean 60/40kg

Push Ups

Air Squats

Performance

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Extra Credit

STR: Snatch Grip Deadlift (5rm)

5rm is reached when positioning is compromised

COND: 10k Run (Time)

Max Effort 10k Run

Skill: Jerk Balance (5-5-5-5-5)

100616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Ring Rows

10 Squats

5 Burpees

Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP 20mins

Row 300m

3 Rope climbs

Run 300m

3 Rope Climbs

Performance

Dumbell Snatch (3)

3rm

3 continuous reps on same side, score is highest weight for weakest side

Extra Credit

STR: Bench Press (3-3-3-3-3)

090616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

10 Good mornings

Run High knees 50m

Run High heels 50m

3 Stone Deadlifts

Fitness & Performance

Romanian deadlift (7-7-7)

Metcon (Time)

X = # of team members

X *4 Prowler runs

X *20 Stone ground to shoulder 52.5kg/35kg (alternate in sets of 5)
Prowler weight is set, use 2 people if needed, total reps still need to be met.

Scale Stones to 4 x Kettlebell Swings or 3 x power clean.

Extra Credit

Skill: Clean complex (1-1-1-1-1)

Hang Power Clean + Hang Squat Clean + Squat Clean

STR: Back Squat (3-3-3-3-3-3-3)

EMOM 7

Start heavy and finish heavier

COND: CrossFit Beep Test (AMRAP – Rounds and Reps)

EMOM for as long as possible:

7 Thruster 35/25kg

7 Pull Ups

7 Burpees
When you can’t complete 7’s scale to 5’s or 3’s. Finish at 15mins

080616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

6 step ups with raised leg and pause at top

10 Unilateral Deadbugs

10 Banded Monster walks each direction

10 Barbell Deadlifts

Fitness

Metcon (Time)

4 rounds for time:

40 Abmat Sit Ups

30 Weighted Step Ups 12/8kg

20 Sumo Deadlift High Pull 35/25kg

Performance

Shankle Complex (1-1-1-1-1)

1 Deadlift

3 Hang Clean Pulls

1 Hang Clean

2 Jerks

Extra Credit

Skill: Handstand Walk

50m for time

Cond: Metcon (Time)

25-20-15-10-5

GHD Sit Ups

Assault bike

07062016

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10m Cocky walk

10m High knee skips (aim to accumulate as many reps in the 10m as possible)

5 Strict pull-ups or 10 ring rows

20 Skips on jump rope

Fitness & Performance

Metcon (Time)

Run 1 mile

-then-

20-15-10-5

Chest to bar pull-ups

80-60-40-20

Double unders

-then-

Run 1 mile

Extra Credit

Metcon (No Measure)

EMOM 10 Mins

6 Pistols total

Add weight if possible

-or-

10mins pistol practice
Extra Credit SKILL

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

Extra Credit STRENGTH