140116

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

3 Rounds

10 Med ball deadlifts

10 Med ball front squats

10 Med ball hang squat cleans

Metcon

Metcon (Time)

5 Rounds for Time

Run 400m

15 Hang Power Cleans 50/35kg

15 Wall Balls

130116

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

10 Ring Rows

10 Push-ups

10 Sit-ups

5 Strict Pull-ups (or repeat ring rows)

Weightlifting

Weighted Pull-ups (5-5-5-5-5)

Scale to tempo lowers or strict banded pull-ups.

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

12 GHD Sit-ups

21 One-handed kettlebell push press 32/24kg

150m One-handed Farmer’s Carry (Alternate hands as required on the push press and farmer’s carry).

Extra Credit

Split Jerk (4)

Build to a 4RM Split Jerk, then 2×4 @ 90%.

Metcon (No Measure)

5 Rounds, minute on & minute off

30 Russian Swings 32/24kg

Rest remaining time in the minute, plus the whole next minute.

Every round you don’t complete the 30 reps, record a penalty. At the end of the EMOM, complete a 1000m row for each penalty recorded.

120116

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

100m Run

10 Ring Rows

10 Front Squats

10 Jumping Lunges (each leg)

100m Run

Then

Couch Stretch – 2min/side

Weightlifting

Front Squat (2-2-2-2-2-2-2)

Metcon (No Measure)

3 Rounds, not for time

20 Banded Good Mornings

10 Kettlebell Rows each arm

Extra Credit

Hang Clean (2)

Build to a 2RM Hang Squat Clean. Dump and regrip each rep if required.

Metcon (No Measure)

Every minute on the minute for 10mins

60m Prowler Push (30m down, 30m back, sled + 100kg)

110116

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

3 Rounds

50m High Knees

50m Jog

10 Ring Rows

10 Hang Power Clean

Metcon

Metcon (Time)

5 Rounds for Time:

50 Double Unders

10 Push Jerks 85/55kg

-Rest 60s after each round-

Extra Credit

Power Snatch (3)

Build to a 3RM Power Snatch in 15 minutes

Snatch Grip Deadlift (5)

Add a 10kg plate to each side of your power snatch barbell and build to a 5RM snatch grip deadlift.

Metcon (Time)

50 L-sit pull-ups for time

100116

CrossFit CrossAxed – CrossFit

Rest Day

090116

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

3 Rounds

Row 100m

10 Hip extensions

5 Push-ups

3 Broad Jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

In Pairs, alternating rounds:

15 Min AMRAP

5 Power Cleans 70/45kg

5 Burpees over the Barbell
Score the total rounds of your pair

Extra Credit

Squat Clean (1)

Metcon (Time)

400m Farmer’s Carry

32/24kg Kettlebell in each hand.

080116

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

3 Rounds

50 Single Skips (mix this up as you like)

10 Step-ups

10 Barbell Shoulder Press

10 Kettlebell Deadlifts

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

Extra Credit

Metcon (Time)

Assault Bike: 300 Calories for time

Barbell

Hang Power Clean (5-5-5-5-5)

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070116

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

3 Rounds

10 Hip extensions

10 Med ball Dead Lifts

10 Med ball Front Squats

5 Push-up

Weightlifting

Deadlift (5-5-5)

If you can deadlift 2x bodyweight (male) or 1.5x bodyweight (female) do a rack pull instead: set the bar on the spotter racks at 1″ below the kneecap when standing.

Metcon

Metcon (AMRAP – Reps)

8 Rounds

:20 Burpees

:10 Rest

:20 Wall Balls

:10 Rest

060116

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

Row 200m

-then-

3 Rounds

10 PVC dislocates

10 Behind the neck press

10 Overhead squats

Weightlifting

Overhead Squat (3-3-3-3)

Metcon

Baseline (Time)

500m Row, 40 Air Squats, 30 Sit Ups, 20 Push Ups, and 10 Pull Ups.

Extra Credit

Weighted Pull-ups (5)

Build to a 5RM weighted pull-up, then complete 2 sets of max strict pull-ups without weight.

Push Jerk (5)

Barbell extras: build to a 5RM Push Jerk

Split Jerk (3)

Barbell extras: build to a 3RM Split Jerk