Saturday 060419

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes

Bike/Row/Ski

Group Barbell Warm Up

Workout

Metcon (Time)

3 Rounds for time:

5 Squat Cleans 80/55

4 Squat Cleans 90/60

3 Squat Cleans 100/65

2 Squat Cleans 110/70

Metcon (Time)

500m Ski Time Trial

Extra Credit

COND: Hortman (AMRAP – Rounds and Reps)

45-Minute AMRAP of:

800m Run

80 Squats

8 Muscle-ups
In honor of U.S. Army Captain John D. Hortman, 30, of Inman, SC, died on August 8, 2011
To learn more about Hortman click here

Friday 050419

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 minute pigeon stretch

-then-

3 Rounds

6 Walking Lunges

6 Jumping Lunges

6 Reverse Walking Lunges

100m Jog

Workout

Metcon (AMRAP – Reps)

AMRAP 5mins

4 Pull-ups

8 Push-ups

12 Back Rack Lunges 40kg/30kg

-Rest 2mins-

AMRAP 5mins

4 Pull-ups

8 Push-ups

12 Front Rack Lunges 30kg/25kg

-Rest 2mins-

AMRAP 5mins

4 Pull-ups

8 Push-ups

12 Overhead Lunges 20kg

Extra Credit

STR: Back Squat

4×5 at 70%

2×2 at 80%

COND: Metcon (Time)

5 Rounds

3 Heavy Power Cleans

200m Run

Thursday 040419

CrossFit CrossAxed – CrossFit Rookies

Workout

Bench Press (5×3 @21X2)

Bench Press – Tempo @ 21X2.

3-3-3-3-3

Workout

Metcon (AMRAP – Reps)

Tabata:

Alternate between-

DB Push Press

DB Hang Squat Clean

Rest 2 mins – repeat with lighter DB.

Thursday 040419

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

50 Skips

5 Windmills

10 KB Deadlifts

100m Jog

Workout

Metcon (Time)

For Time:

50 Wall Balls 20#/14#

90 Double Unders

40 Box Jumps 30″/24″

70 Double Unders

30 KB Shoulder to Overhead 32kg/24kg

50 Double Unders

20 Bar Facing Burpees

30 Double Unders

10 Deadlifts 140kg/90kg

10 Double Unders

Extra Credit

STR: Split Jerk (2-2-2)

Wednesday 030419

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

10 Iron Cross Rotations

10 Steering Wheels

5 DB Press (each side)

100m Row/Ski/Bike

Workout

Bench Press (1×3)

Build To A Heavy Triple

Bench Press (1×2)

Build To A Heavy Double

Bench Press (1×1)

Build To A Heavy Single

Metcon (AMRAP – Rounds and Reps)

AMRAP 9mins

10 Dumbbell Snatch

10 Dumbbell Thrusters

10 Dumbbell Clean and Jerk

(22.5/15 kg)

Extra Credit

STR: Front Squat (3×8 at 65%)

COND: Metcon (Time)

2 Rounds

200m Run

15 Clean and Jerk 40kg/30kg

200m Run

15 Snatches 40kg/30kg

Tuesday 020419

CrossFit CrossAxed – CrossFit Rookies

Workout

Metcon (No Measure)

3 Rounds

30 Secs of each:

-Hollow hold

-Wall Sit

-Side plank (L)

-Table top

-Side plank (R)

-Rest

Metcon (AMRAP – Rounds and Reps)

In Pairs – 12 Min AMRAP:

15 Sychro Deadlifts

30 Box Jumps/Step ups (1 for 1)

90 DU’s/Singles – ( One Partner Hangs From Pull-Up Bar While One Skips).

Deadlifts Are Sychronised. Other Reps Are Shared Between The Pair.

Tuesday 020419

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

6 Rounds – Tabata Style

Alternate between:

-Bike Cals

-Goblet Squat Hold

Then

6 Rounds – Tabata Style

Alternate between:

-Row Cals

-Hip Extensions

Workout

Front Squat (5-4-3-2-1-2-3-4-5)

Front Squat

5-4-3-2-1-2-3-4-5

Increase and decrease the same both ways

Metcon (AMRAP – Reps)

3 Rounds

1min Max Cal Bike

1min Max KB Swings 24/16

1min Rest

Extra Credit

SKL: Metcon (AMRAP – Rounds and Reps)

AMRAP 15mins

12 Cal Bike

12 Strict Toes to Bar

COND: Metcon (Time)

21-15-9

Cal Row

30-20-10

Single Arm DB Clean and Jerk 22.5kg/15kg

Monday 010419

CrossFit CrossAxed – CrossFit Rookies

Workout

Front Squat (10-8-6-4-3-2)

Front Squat

10-8-6-4-3-2

Increase weight slightly each set.

Metcon (AMRAP – Reps)

3 Rounds

1min Max Cal Bike

1min Max KB Swings

1min Rest

Monday 010419

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 KB Press

10 Goblet Squat

15 Scap Retractions

100m Jog

Workout

Metcon (2 Rounds for time)

For Time:

10 Thrusters 50kg/35kg

400m Run

10 Thrusters 50kg/35kg

400m Run

10 Thrusters 50kg/35kg

At 10:00

For Time:

10 Muscle ups

400m Run

10 Muscle-ups

400m Run

10 Muscle-ups

20min Cap

Extra Credit

STR: Back Squat (5×5 at 65%, 3×1 at 80%)

COND: Metcon (Time)

200m-200m-200m-200m

Run

27-21-15-9

Ski Erg Calories

Saturday 300319

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

100m Jog

10 Good Mornings

10 Iron Cross Rotations

Workout

Barraza (AMRAP – Rounds and Reps)

18 Minute AMRAP of:

200m Run

9 Deadlifts, 275#

6 Burpee Bar Muscle-ups
In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006
To learn more about Barraza click here

Extra Credit

COND: Metcon (Time)

Row 10000m