210516

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10m cocky walk

5 Strict pull-ups or ring rows

5 Barbell muscle cleans from the hang

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

55 Double unders

15 Chest to bar pull-ups

5 Hang power cleans 70/45kg

Extra Credit

Ring Dips (5x max)

Power Snatch (7)

200516

Announcements

Find your weaknesses and attack them – We will be holding a one hour session this Saturday from 1pm to help highlight weaknesses and make plans to address them. All levels welcome, see you there!

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets

10 Ring rows

10 Scap push-ups

5 Push-ups

Barbell

Hang Power Snatch (3)

Build to a 3RM hang power snatch

Metcon

Metcon (Time)

21-15-9

Push jerk 60/40kg

Burpees

Calories on the rower

Extra Credit

Metcon (4 Rounds for time)

‘Yasso 800 progression’

4 Rounds of:

Run 800m

400m easy jog recovery
Record each 800m run to score, aim to keep within 2s of each other.

190516

Announcements

Find your weaknesses and attack them – We will be holding a one hour session this Saturday from 1pm to help highlight weaknesses and make plans to address them. All levels welcome, see you there!

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Leg swings each side

30s Deadbug

30s Samson stretch each side

10m Cocky walk

Metcon

Metcon (Time)

3 Rounds for time

Run 400m

10 Back squats 100/70kg

3 Rope climbs
Take the back squat from racks.

Have you seen my Balls….?

This topic seems to come around every so often and it’s that time again where I act all dad like and reprimand you for being children. I really don’t like discussing this because we are all grown ups and I feel like it shouldn’t have to be said but here goes.

We need your help to maintain the gym, I don’t mean I am going to get you on a mop and have you scrub the floor or anything but we do need you to take a little pride and care with what is a second home to many of us. I am quite stern with the coaches when it comes to cleanliness of the box but the responsibility can not fall on them alone.

The small things I am talking about include, using the black parts of the poles to keep score not the floor or walls, leaving lifting chalk in the bucket, wiping your bar or equipment after use and putting things back where they come from for example the Lacrosse balls. I know everyone needs a Lacrosse ball and they are “only $5” each or so but unfortunately we cannot buy everyone a Lacrosse ball each although I am pretty sure I have over the last few years. There are many places you can buy them from and I am happy to get them back in for sale in the box but please refrain from “borrowing” them from the gym. If you have one in your bag that belongs to the gym please drop it back in the bucket next time you are in to train, so when someone needs it or we want to do mobility in the cool down we can. Having no lacrosse balls has actually prevented us from doing what we want in some of the classes over the past week.

The usual care of barbells and bumpers always needs to be mentioned and we are looking at upgrading our bumpers in the coming months. We are fully aware that equipment upgrades and damage is all part of the business as keeping the bathroom clean is part of running a house-hold but it doesn’t mean we need to shit on the walls and leave it for someone else to clean right? All we are asking is that you use the gear as it’s intended and take a little care when hitting the workout.

This is not an individual attack on anyone or we would have told you, just a generic ask for a little more diligence. Thanks for understanding and looking after our happy place.

Cheers, Rob

 

 

 

180516

Announcements

Find your weaknesses and attack them – We will be holding a one hour session this Saturday from 1pm to help highlight weaknesses and make plans to address them. All levels welcome, see you there!

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Barbell good mornings

10 Back squats with 2s pause

10 Shoulder press off back

Barbell

Clean and Jerk (1-1-1-1-1)

Metcon

Metcon (Time)

10 Rounds

15 Deadlifts 60/40kg

15 Push-ups
Scale to sets of 10, reduce rounds to scale volume further.

Extra Credit

Shoulder Press (7-7-7)

170516

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Dislocates

5 Strict pull-ups or ring rows

5 Push-ups

10m Bear crawl with straight limbs

-Then-

Muscle-up progressions, or for those who can unassisted:

3 rounds

5 Muscle-up transitions

10s Handstand hold against wall

Class

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Extra Credit

Paused Back Squat (5)

Build to a 5RM paused back squat, with a 3s hold in the bottom of the squat.

Metcon (10 Rounds for time)

Row 10x 300m

Rest 60s between efforts

160516

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

20 Skips

10 Light KB goblet squats

10 Sit-ups

Metcon

Metcon (Time)

In pairs, splitting reps as necessary:

150 Wall balls

150 Double unders

100 One-handed kettlebell thrusters 24/16kg

100 Calorie row

50 Toes to bar

50 Burpees over medicine ball

Extra Credit

Power Snatch (3)

Build to a 3RM power snatch in no more than 15 minutes

Snatch Grip Deadlift (5)

After completing the power snatch, add a plate to each side of the barbell and build to a 5RM snatch grip deadlift

150516

CrossFit CrossAxed – CrossFit

REST DAY

140516

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

200m Run

10 Sit-ups

10 Barbell deadlifts

10 Medicine ball front squats

10 Push-ups

Metcon

Metcon (Time)

In pairs, complete:

200m Farmer’s carry

50 Burpees

50 Deads, 85/55kg

50 Wall Balls

50 Ring Dips

50 Wall Balls

50 Deads 85/55kg

50 Burpees

200m Farmer’s carry

Extra Credit

Incline Bench Press (10-10-10)

Paused Back Squat (3-3-3)

Pause, but do not relax, for 3 counts in the bottom of the squat

130516

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Banded monster walk steps each direction (forward, backward, left, right)

5 Step-ups each leg

3 Broad jumps

Metcon

Metcon (AMRAP – Reps)

5 Rounds, 60s each station

Power clean 60/40kg

Row for calories

Box jump over 24/20″ (may touch or clear the box on each jump)

Rest

Extra Credit

Metcon (No Measure)

EMOM 10 mins

30m Prowler shuttle (add 50kg total to the sled)

Split Jerk (3-3-3)

Complete first if you are doing both components of extra credit