Saturday 120919

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Jog

5 Med Ball Squats

10 Press

5 Med Ball Squats

Class

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

Aerobic Conditioning

Metcon (10 Rounds for time)

10 x 100m swim

Starting every 2:30-3:00

Friday 111019

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Sets:

5 PVC Dislocates

5 Overhead Squats

10 Iron Cross Rotations

10 Hollow Rocks

15s Building Sprint

Class

3 Position Snatch (1-1-1-1-1-1-1-1-1-1)

Metcon (Time)

Optional:

After every 2nd set of Snatches, perform a 250m Max Effort Row or Ski

Thursday 101019

Announcements

Thursday 10th we will closed at 1:00pm for remainder of the day. 12:15pm session will be on at 12:00pm
Friday the 11th we will be closed from 8:00am to 3:00pm
Friday night games are on the 11th starting at 6:00pm sharp for 20.1

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

50 Single/Double Unders

25m High Knees

25m High Heels

30s Sampson Stretch

Class

Metcon (Time)

For Time:

800m Run

80 Double Unders

800m Row

80 Double Unders

800m Ski

80 Double Unders

1600m Bike

80 Double Unders

Rookies 091019

Announcements

Thursday 10th we will closed at 1:00pm for remainder of the day. 12:15pm session will be on at 12:00pm
Friday the 11th we will be closed from 8:00am to 3:00pm
Friday night games are on the 11th starting at 6:00pm sharp for 20.1

CrossFit CrossAxed – CrossFit Rookies

Warm-up

Warm Up (No Measure)

30 Cals of Bike/Row/Ski

Then 2 Rounds

5 Inch Worms

10 Spider Man Lunges

5 Squat With Overhead Reach

10 Hollow/Tuck Rocks

Class

Metcon (Time)

Ring Muscle Up Drills

Then for time:

Run 800m

21 Strict HSPU

Run 800m

15 Strict HSPU

Run 800m

9 Strict HSPU

Wednesday 091019

Announcements

Thursday 10th we will closed at 1:00pm for remainder of the day. 12:15pm session will be on at 12:00pm
Friday the 11th we will be closed from 8:00am to 3:00pm
Friday night games are on the 11th starting at 6:00pm sharp for 20.1

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Minute AMRAP (2 round minimum)

Row 200m

10 Alt. Lunges

5 Inch Worms

5 Bar Taps (kips)

5 Hanging Knee Raises

Class

Metcon (AMRAP – Reps)

AMRAP in 7 Minutes at 60kg/40kg

3 Shoulder to overhead

3 Toes To Bar

6 Shoulder to overhead

6 Toes To Bar

9 Shoulder to overhead

9 Toes To Bar

12 Shoulder to overhead

12 Toes To Bar

15…….

Continue until the 7 minutes is complete

Front Rack Lunge (10-10-10-10-10)

Stepping back

Aerobic Conditioning

AC: Tabata Echo Bike (Calories)

For calories complete:

8 rounds of

20 seconds work

10 seconds rest

(4 minute total)

Weightlifting

Hang Power Clean (5-5-5)

3 second pause in catch. Practice being fast and balanced, do not go up in weight unless both of these are present.

Clean Pull (5-5-5)

90% of 1rm Clean (power or full, whichever is higher)

Rookies 081019

Announcements

Thursday 10th we will closed at 1:00pm for remainder of the day. 12:15pm session will be on at 12:00pm
Friday the 11th we will be closed from 8:00am to 3:00pm
Friday night games are on the 11th starting at 6:00pm sharp for 20.1

CrossFit CrossAxed – CrossFit Rookies

Warm-up

Warm-up (No Measure)

3 Rounds

Bike 10 Cals

5 Spiderman rotations each side

5 Inch Worms

Class

Clean and Jerk (1rm)

The focus for today is good movement. We might get you to work lighter and do sets of 3-5 to really drive home movement.

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Tuesday 081019

Announcements

Thursday 10th we will closed at 1:00pm for remainder of the day. 12:15pm session will be on at 12:00pm
Friday the 11th we will be closed from 8:00am to 3:00pm
Friday night games are on the 11th starting at 6:00pm sharp for 20.1

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Class Warm Up

Duck Walks

High Knee Sprints

10 Curtsy Squats

Class

Metcon (No Measure)

20 Minutes Drilling Pistol Skills

We will be working on our:

Air Squat

Pistol with assistance on box

Pistol on box

Pistol to ball or box

Full Pistol

Metcon (Time)

24- 21-18-15-12-9-6-3

Sumo Deadlift High Pull 40kg/30kg

Pistol (Alt.)

Pull Up

Metabolic Conditioning

Metcon (Time)

3 Rounds

15m Dumbbell Overhead Lunge (7.5m Shuttle)

15m Handstand Walk (7.5m Shuttle)
This weight should be light, you have lunges tomorrow in class so very light here, scale to walking lunge with no weight if needed.

Weightlifting

Hang Power Snatch (5-5-5)

3 second pause in catch. Practice being fast and balanced, do not go up in weight unless both of these are present.

Snatch Pull (3-3-3)

100% of Snatch 1 rm

071019

Announcements

Thursday 10th we will closed at 1:00pm for remainder of the day. 12:15pm session will be on at 12:00pm
Friday the 11th we will be closed from 8:00am to 3:00pm
Friday night games are on the 11th starting at 6:00pm sharp for 20.1

CrossFit CrossAxed – CrossFit

Warm-up

Class

Warm-up (No Measure)

200m Jog

Then

3 rounds

5 DB Press Each Arm

10 Lunges

10 Partner Wall Balls

5 DB Snatch Each Arm

Metcon (AMRAP – Rounds and Reps)

In Partners

24 Minute AMRAP

500m Sandbag carry 65kg/45kg

100 Partner Wall Balls

50 Devils Press

50 Cal Echo Bike

Saturday 051019

Announcements

Monday the 7th of October PUBLIC HOLIDAY – 1 session only at 8:00am
Thursday 10th we will closed at 1:00pm for remainder of the day. 12:15pm session will be on at 12:00pm
Friday the 11th we will be closed from 8:00am to 3:00pm
Friday night games are on the 11th starting at 6:00pm sharp for 20.1

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

-then-

3 Rounds

(In Partners Round for Round)

5 Squats

3 Burpees

10s Sprint

Class

Metcon (3 Rounds for time)

“In Partners”

Every 8mins for 3 Rounds

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

Dumbbell Squat 22.5kg/15kg

Bar Facing Burpee

*1 minute rest between rounds

Weightlifting

WL: Snatch (6×1 at 80%)

WL: Clean and Jerk (5×1 at 80%)

WL: Front Squat (Heavy Single)

Friday 041019

Announcements

Monday the 7th of October PUBLIC HOLIDAY – 1 session only at 8:00am
Thursday 10th we will closed at 1:00pm for remainder of the day. 12:15pm session will be on at 12:00pm
Friday the 11th we will be closed from 8:00am to 3:00pm
Friday night games are on the 11th starting at 6:00pm sharp for 20.1

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Ski

10 Hollow Rocks

5 Broad Jumps

-then-

3 Rounds

100m Bike

10 Leg Raises

5 Max Height Squat Jumps

Class

Metcon (AMRAP – Reps)

AMRAP 2mins

17 Power Cleans 40kg/30kg

Max Muscle-ups

-Rest 1min-

AMRAP 2mins

15 Power Cleans 50kg/37.5kg

Max Muscle-ups

-Rest 1min-

AMRAP 2mins

13 Power Cleans 60kg/42.5kg

Max Muscle-ups

-Rest 1min-

AMRAP 2mins

11 Power Cleans 70kg/50kg

Max Muscle-ups

-Rest 1min-

AMRAP 2mins

9 Power Cleans 80kg/55kg

Max Muscle-ups

Skill

SKILL: Metcon (Time)

5 Sets:

20s Ring Support Hold

10s Rest

20s Bottom Ring Support Hold

10s Rest

20s Ring Support Hold

Rest as needed