Wednesday 041219

Announcements

Christmas Party Deadline is Thursday 1930. $40 at reception asap

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Sets:

10 Scap Retractions

8 Kip Swings

6 Calories

4 Step-ups (each leg)

Class

Metcon (AMRAP – Rounds)

AMRAP 17mins

12/10 Cal Bike

12/10 Bar Muscle-ups

12/10 Cal Row

12 Box Jump Overs 24″/20″

12/10 Handstand Push-ups

Weightlifting

WL: Metcon (Weight)

Every 2 minutes for 10 minutes

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

WL: Clean Pull (3-3-3 at 105%)

Gymnastics

GC: Metcon (Time)

For Time:

3-2-1

Legless Rope Climb

60-30-15

GHD Sit-ups

Rookies 031219

Announcements

Christmas Party Deadline is Thursday 1930. $40 at reception asap

CrossFit CrossAxed – CrossFit Rookies

Class

Metcon (AMRAP – Reps)

Skill development on BMU

12 minute AMRAP

12/10 Bike Cal

12/10 Bar Muscle Up

12/10 Row Cal

12/10 Handstand Push-up

12/10 Box Jump over

Tuesday 031219

Announcements

Christmas Party Deadline is Thursday 1930. $40 at reception asap

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

30 Single Skips

5 PVC Dislocates

10 Overhead Squats

5 Weighted Cossacks (per side)

10 Partner Lateral Throws (5 per side)

Class

Overhead Squat (3-3-3)

Metcon (AMRAP – Reps)

7 Minute AMRAP

60 Double Unders

30 Wall Balls 20lb/14lb

Metabolic Conditioning

MC: Metcon (Time)

5 Round For Time:

6 Dumbbell Box Step Overs 22.5kg/15kg 24″

10m Handstand Walk or 20m Bear Crawl
Two Dumbbells

Same Box Height For Male and Female.

Monday 021219

Announcements

Christmas Party Deadline is Thursday 1930. $40 at reception asap

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

15m Over Head Kettlebell Carry

100m Run

15s Planche Plank Hold

Class

Metcon (No Measure)

Handstand Push-up Skill

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (Time)

Option if Helen time is sub 8 minutes

“Fat Helen”

Run 400m

21 KBS 32/24

12 CTB Pull Ups

Weightlifting

WL: Metcon (Weight)

Every 2 Minutes For 10 Minutes

1 Power Snatch

1 Hang Squat Snatch

1 Squat Snatch

Aerobic Conditioning

AC : Metcon (1 Rounds for reps)

Row

12 x 250m

Rest 45 seconds

Rookies 021119

Announcements

Christmas Party Deadline is Thursday 1930. $40 at reception asap

CrossFit CrossAxed – CrossFit Rookies

Class

Overhead Squat (3-3-3)

Metcon (AMRAP – Rounds)

7 Minute AMRAP

60 Double Unders

30 Wall Balls

Saturday 301119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

5 Barbell Press

5 Barbell Front Squat

5 Barbell Deadlifts

2 Chin-ups

Class

Metcon (Time)

In Partners:

60 Clean and Jerks 52.5kg/35kg

6 Rope Climbs

30 Clean and Jerks 60kg/40kg

6 Rope Climbs

15 Clean and Jerks 85kg/50kg

6 rope climbs

Friday 291119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

10 Banded Good Mornings

5 Hollow Rocks + 5 V-ups

100m Run

5 Hollow Rocks + 5 V-ups

Class

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Deadlift 100kg/70kg

Toes to Bar

Rest 5 minutes then:

1km Run

Strength

S: Metcon (Weight)

4 x 8 Bentover Barbell Row

4 x 8 DB Bench Press

Rookie 281119

CrossFit CrossAxed – CrossFit Rookies

Warm-up

Warm-up (No Measure)

3 Rounds

100m Run

10 Banded Mornings

5 Bar Kips

Class

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Deadlift 100/70KG

Toes To Bar

Rest 5 minutes then:

1km Run

Thursday 281119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Accumulate 30/25 Cals on Any Machine

4 Rounds

5 Bar Kips

3 Burpees (for technique)

10 Iron Cross Rotations

Class

Front Squat (3 RM)

Metcon

Ryan (Time)

Five rounds for time:

7 Muscle-ups

21 Burpees

Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here

G.I. Jane (Time)

100 Burpee Pull-ups for time

Weightlifting

WL: Snatch

Build to a Heavy 3

WL: Snatch Pull (3-3-3-3)

100% of Snatch

Gymnastics

GC: Metcon (No Measure)

4 x 8 GHR

Rookie 271119

CrossFit CrossAxed – CrossFit Rookies

Class

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

Tempo 1-2-3

1s Up

2s Hold

3s Lower

Metcon (Time)

21-15-9

Squat Clean 60/40kg

Floor Press 60/40kg