Monday 150419

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

10 Scap Retractions

10 Good Mornings

10 Step-ups

100m Ski Sprint

Workout

Option 1

Metcon (AMRAP – Rounds)

AMRAP 20mins

2 Rope Climbs

4 Deadlifts 140kg/90kg

8 Cal Ski

16 Box Jumps 24″/20″

Option 2

Metcon (AMRAP – Rounds)

AMRAP 20mins

4 Deadlifts 100kg/60kg

8 Cal Ski

12 Pull-ups

16 Box Jumps 24″/20″

Extra Credit

STR: Back Squat (4×9 at 70%)

COND: Metcon (3 Rounds for time)

3 Rounds (each for time)

15 Cal Row

20 Thrusters 30kg/20kg

Rest 2mins

Saturday 130419

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

-then-

2 Rounds

20 Iron Cross Rotations

10m Bear Crawl

5 Med Ball Squats

Workout

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

Extra Credit

COND: Metcon (AMRAP – Reps)

Death By Ski-HD.

EMOM For As Long As Possible:

ODD – 15/12 Cal Ski

EVEN- 10* GHD Sit-Ups

*Increase GHD Sit-Ups by 2 Reps Every Round.

Friday 120419

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Row

10 Push Press

10 Scap Retractions

100m Jog

Workout

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Metcon (Weight)

EMOM x 8

4 Heavy Dumbbell Snatches
Optional: 16 Hollow Rocks

Extra Credit

STR: Back Squat (4×5 at 70%)

COND: Metcon (AMRAP – Rounds)

AMRAP 8mins

18 Pistols

9 Strict Pull-ups

Thursday 110419

CrossFit CrossAxed – CrossFit Rookies

Workout

Metcon (Time)

In Partners:

1000m Run (in 100m intervals)

2000m Row

3000m Bike

One works at a time.

18Min Cap

Muscle Up Technique

Skills and Drills

Thursday 110419

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

10 Banded Good Mornings

5 Inch Worms

100m Ski or Row

Workout

Deadlift (5-5-5-5)

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Extra Credit

STR: Metcon (AMRAP – Rounds)

EMOM x 10

3 Hang Power Cleans 100kg/70kg

3 Front Squats 100kg/70kg

3 Push Jerks 100kg/70kg

COND: 1-Mile Run (Time)

Max Effort 1-Mile Run

Wednesday 100419

CrossFit CrossAxed – CrossFit Rookies

Workout

Metcon (Time)

4 Rounds:

14 DB Snatch

21 Abmat Sit ups

200m Ski.

100m Run.

Rest 60 Seconds

(18min Cap)
RX+ option = Double DB Snatch

Wednesday 100419

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

20 Calf Pumps

10 Iron Cross Rotations

5 Barbell Good Mornings (5s lower)

50 Skips

Workout

Metcon (Time)

1000m Run

-Rest 2 minutes-

5 Rounds

5 SDHP 60kg/40kg

10 Toes to Bar

15 Box Jumps 24″/20″

-Rest 2 minutes –

1000m Run

Extra Credit

STR: Overhead Squat (3×8 at 65%)

COND: Metcon (Distance)

AMRAP 5mins

Max Distance Handstand Walk

Tuesday 090419

CrossFit CrossAxed – CrossFit Rookies

Workout

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Scale Pull Ups to Jumping Pull Ups or Ring Rows.

Metcon (No Measure)

3 Sets For Quality:

10 Dragon Fly Sit Ups

10 Hip Extension (Tempo @1211)

50m Sandbag/Dball Bearhug Carry.

(10 Min Cap)

Tuesday 090419

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

100m Jog

10 Press

100m Jog

10 Push-ups

100m Jog

10 DB Press

100m Jog

10 Burpees

100m Jog

Workout

Shoulder Press (2-2-2-2-2)

Metcon (Time)

For Time:

30/24 Cal Ski

50 Push-ups

30 DB Snatch 22.5kg/15kg

50 Push-ups

30/24 Cal Row

Extra Credit

COND: Metcon (Weight)

AMRAP 10mins

2 Rounds of:

500m Row

20 Burpees Over Rower

-then-

In remaining time perform a 1 Rep Max Shoulder to Overhead

STR: Bench Press (2 Rep Max)

Monday 080419

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Back Squat

5 Front Squat

5 Press

5 Push-ups

100m Jog

Workout

Thor (Time)

For Time:

20 Squat Cleans

20 Power Cleans

20 Hang Squat Cleans

20 Hang Power Cleans

Weight – 60kg/40kg
RX+ 70kg/50kg

Clean Pull (3-3-3)

Extra Credit

STR: Back Squat (5×5 at 70%)

COND: Metcon (Time)

For Time:

50 Russian KB Swings 32kg/24kg

35/25 Cal Bike

20 Double KB Clean and Jerk 24kg/16kg