Friday 080219

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

5 Press

5 Push Press

5 Front Squat

-then-

Push Jerk Drills

Fitness & Performance

Metcon (Weight)

EMOM x 10

3 Push Jerks

Metcon (Time)

3 Sets

100m Run

15 Box Jumps 24″/20″

100m Run

15 OHS 30kg/20kg

100m Run


Rest 2mins

Extra Credit

STR: Metcon (Weight)

Front Rack Holds

6 sets of 30s

SKILL: Metcon (No Measure)

Spend 10 minutes practicing Drag Rope Double Unders.

COND: Metcon (4 Rounds for time)

Assault Runner

800m-600m-400m-200m

Rest as needed between efforts

Thursday 070219

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

100m Jog

10 PVC Dislocates

10 Hanging Knee Raises

Fitness & Performance

Metcon (Time)

27-21-15-9

Toes to Bar

Cal Row

Metcon (Time)

27-21-15-9

Abmat Sit-up

Cal Ski

Extra Credit

STR: Back Squat (10-10-10)

COND: Metcon (Time)

For Time:

1000m Run

30 Clean and Jerks 100kg/70kg

1000m Row

Wednesday 060219

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

1 minute Hamstring Stretch

-then-

3 Rounds

100m Row

10m Bear Crawl

5 Front Squats

Fitness & Performance

Front Squat (1 Rep Max)

Metcon (AMRAP – Reps)

Complete AMRAP in 11 minutes of:

3 Thrusters

3 Burpees Over Obstacle

6 Thrusters

6 Burpees Over Obstacle

9 Thrusters

9 Burpees Over Obstacle

12 Thrusters

12 Burpees Over Obstacle

15 Thrusters

15 Burpees Over Obstacle

18 Thrusters

18Burpees Over Obstacle

21 Thrusters

21 Burpees Over Obstacle

Etc…
40kg/30kg

Extra Credit

STR: Metcon (No Measure)

5 Sets

60s Dead Ball Bearhug 75kg/55kg

25 Russian KB Swings 40kg/32kg

COND: Metcon (2 Rounds for time)

2 Sets

50 Cal Bike Sprint

Rest 3 minutes

Tuesday 050219

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Jog

50 Skips

10 Single Arm KB Swings

Fitness & Performance

Metcon (AMRAP – Reps)

5 Rounds

60s Max Cal Ski Erg

60s Max Double Unders

60s Max Kettle Bell Snatch 24kg/16kg

60s Rest

Extra Credit

SKILL: Metcon (No Measure)

5 Sets

5-10 Strict Pull-ups

5-10 Strict Ring Dips

COND: Metcon (5 Rounds for reps)

EMOM x 12

Odd – 15 Thrusters 40kg/30kg

Even – Max Cal Row

Friday 040219

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

60s Sampson Stretch

-then-

3 Rounds

150m Bike

10 Back Squats

5 Inch Worms

Fitness & Performance

Clean Pull (3-3-3-3-3)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Extra Credit

STR: Push Press (10-10-10-10)

COND: Metcon (Time)

2 Rounds

1000m Run

50 Cal Bike

50 Burpees

Friday 010219

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 PVC Dislocates

5 Overhead Squats

5 Pressing Snatch Balances

100m Jog

Fitness & Performance

Snatch Complex (1-1-1-1-1)

1 Snatch Balance +

5 Overhead Squats

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Extra Credit

SKILL: Metcon (Time)

Run 2 miles on the Assault Runner

COND: Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Thursday 310119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Groups of 3

3 Rounds

30s Ski

30s Bike

30s Dead Bug

Fitness & Performance

Metcon (Weight)

3 Sets

30m Overhead KB Carry

30m Farmers Carry

Metcon (Time)

2 Rounds

200m Sand Bag Carry

18 Deadlifts 120kg/80kg

9 Burpees Over Bar

-then-

2 Rounds

200m Sand Bag Carry

9 Deadlifts 120kg/80kg

18 Burpees Over Bar

Extra Credit

STR: Single Arm Dumbell Press (8-8-8-8)

COND: Metcon (5 Rounds for time)

5 Sets

15 Cal Bike Sprint

3 Dead Ball Cleans

Rest as needed

Wednesday 300119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

100m Jog/row/ride

20 Calf Pumps

10 Jumping Lunges

5 Dive-Bomber Push-Ups

Fitness & Performance

Squat Clean

20 mintues to work through as many perfect reps as possible

Metcon (Time)

5 Rounds

50 Double Unders

20 Pistols
8 minute Cap

Extra Credit

STR: Snatch Pull (5-5-5)

SKILL: Metcon (AMRAP – Rounds)

AMRAP 15mins

20m Handstand Walk

10 Muscle-ups

OND: Metcon (Time)

For Time 750m Row

500m Ski

25 Burpee Box Jumps 24″/20″

Tuesday 290119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

30 Single/Double Unders

10 Squats

10 Iron Cross Rotations

Fitness & Performance

Front Squat (5-5-5)

Metcon (Time)

For Time:

50/35 Cal Row

40 GHD Sit-ups

30 Burpee Pull-ups

Extra Credit

STR: Push Jerk (5-4-3-2-1)

Increase weight each set, work out what you will hit for you single and work backwards to find your weights.

COND: Metcon (Time)

400m-300m-200m-100m

Run

4-3-2-1

Squat Clean 120/80

Monday 280119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

100m row

10 Barbell Good-Mornings

10 Bar Taps

10 Squats

Fitness & Performance

“Hoppy” (AMRAP – Rounds and Reps)

17min AMRAP

21 Lateral Burpees Over The Bar

16 Box Jumps (24″/20″)

8 Front Rack Lunges (60/40kg)

3 Ground To Over-Head (60/40kg)
https://australianherogames.com/hero-wod/hero-wod-hoppy/