Thursday 031019

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

1 Turkish Get-up (up)

3 Windmills

15m Overhead Carry

1 Turkish Get-up (down)

Repeat on other side

Class

Metcon (Calories)

Teams of 3

AMRAP 20mins

1. Max Cal Row

2. 80m Farmers Carry 32kg/24kg

3. Rest

Weightlifting

WL: Power Snatch (6×1 at 80%)

WL: Power Clean + Push Jerk (4×1 at 80%)

Wednesday 02102019

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

10 Single Leg Lunge Pulse – Left

10 Single Leg Lunge Pulse – Right

5 Strict Barbell Press

5 Back Stepping Front Rack Lunge

Class

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

Metcon (Time)

27-24-21

Push Press 35kg/25kg

Burpee Over Bar

Weightlifting

WL: Snatch (6×1 at 80%)

WL: Clean and Jerk (5×1 at 80%)

WL: Back Squat (3×1 at 80%)

Metabolic Conditioning

MC: Metcon (Time)

50-40-30-20-10

Double Under

Toes to Bar

Tuesday 011019

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 PVC Dislocates

5 Dumbbell Press

5 PVC Dislocates

5 Dumbbell Press

100m Jog

Class

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

1 Hang Power Snatch

1 Hang Squat Snatch

2 Overhead Squats

Metcon (Time)

4 Rounds

12 Dumbbell Snatch 22.5kg/15kg

12 Dumbbell Overhead Squats 22.5kg/15kg

12 Box Jump Overs 30″/24″
For Dumbbell Work:

6 Right Hand/6 Left Hand

Weightlifting

WL: Power Snatch (6×1 at 80% of Monday)

WL: Power Clean + Push Jerk (5×1 at 80% of Monday)

Aerobic Conditioning

AC: Metcon (5 Rounds for time)

5 Rounds

1:1 with a Partner

400m Run

Rookies 300919

CrossFit CrossAxed – CrossFit Rookies

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

Monday 300919

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

25 Single Skips

3 Single Leg Broad Jumps

-then-

3 Rounds

5 Strict Press

5 Front Squats

5 Thrusters

Class

Metcon (10 Rounds for time)

Every 2 minutes for 20 minutes

35 Double Unders

9 Thrusters 42.5k/30kg
A note for the athletes:

– Great day for some of you to have a crack at getting a few more double unders under a little bit of fatigue. Just be sure to allow some rest time before each round.

– For those that are proficient in the volume of double unders and thruster weight, it is an opportunity to move perfectly and dial in transition times.

Weightlifting

WL: Snatch (6×1 at 80% of last week’s best)

WL: Clean and Jerk (5×1 at 80% of last week’s best)

WL: Front Squat (3×1 at 80%)

Metabolic Conditioning

MC: Metcon (Time)

3 Rounds

15m Sandbag Lunge 65kg/45kg

10 Strict Handstand Push-ups

Saturday 280919

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

-then-

5 Rounds

5 Push Press

10 Bar Taps

Class

A.: Metcon (Time)

For Time:

12 Bar Muscle-ups

21 Deadlifts 102.5kg/70kg

9 Bar Muscle-ups

15 Hang Power Cleans 102.5kg/70kg

6 Bar Muscle-ups

9 Push Jerks 102.5kg/70kg
At the 11 minute mark start Part B.

B.: Metcon (Time)

For Time:

1 Mile Sandbag Carry

Friday 270919

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

25 Single Skips

5 DB Press (each side)

25 Single Skips

5 Strict Pull-ups

Class

Metcon (Time)

3 Rounds

200m Run

1 Rope Climb

10 Dumbbell Hang Split Snatches 22.5kg/15kg

200m Run

1 Rope Climb

10 Dumbbell Hang Clean and Split Jerks 22.5kg/15kg

Aerobic Conditioning

AC: Metcon (Distance)

C2 Bike

5 minutes of Standing Riding on Damper 10

Rookies 260919

CrossFit CrossAxed – CrossFit Rookies

Class

Push Press (5-5-5)

Metcon (Weight)

EMOM 10

Odd – Run 200m

Even – 5 Push Press (80% of 5’s)

10 Bar Facing Burpees

Thursday 260919

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes of Rowing/Riding/Skiing

-then-

3 Rounds

10 Iron Cross Rotations

10 Mountain Climbers

Class

Metcon (Time)

40/30 Cal Row

5 Rounds of:

5 Toes to Bar

10 Push-ups

15 Squats

40/30 Cal Ski

5 Rounds of:

5 Toes to Bar

10 Push-ups

15 Squats

40/30 Cal Bike

5 Rounds of:

5 Toes to Bar

10 Push-ups

15 Squats

Weightlifting

WL: Snatch Balance (3×3 at 65% of Snatch)

WL: Hang Snatch (3×2 at 60%)

WL: Hang Clean and Power Jerk (3×2 at 60%)

Skill

SKILL: Metcon (No Measure)

5 Sets:

2 Wall Walks

10 Shoulder Taps

2 Strict Pull-ups

10s Chin Over Bar Hold

Wednesday 250919

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Monster Walks

15 Good Mornings

10 Jump Squats

100m Ski/Arms only Bike

Class

Back Rack Lunge (10-10-10-10-10)

Metcon (2 Rounds for reps)

AMRAP 3mins

30 Double Unders

20 Kettlebell Swings 24kg/16kg

10 Box Jumps 24″/20″

-3 Minute Rest-

AMRAP 3mins

30 Single Skips

20 Russian Kettlebell Swings 24kg/16kg

10 Step-ups 24″/20″

Weightlifting

WL: Snatch (Heavy Single, 3×1 at 85%)

WL: Clean and Jerk (Heavy Single, 3×1 at 85%)

WL: Back Squat (2×2 at Clean and Jerk Weight)

Aerobic Conditioning

AC: Metcon (Time)

Running

1 Mile Time Trial