Wednesday 190619

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 5 Rounds 10 Scap Retractions 5 PVC Dislocates 10 Overhead Squats 5 Strict Pull-ups Class Metcon (2 Rounds for time) 3 Rounds 9 Hang Squat Snatch 40kg/30kg 15 Pull-ups 21 Pistols At 10:00 3… Read More

Tuesday 180619

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Spiderman Lunges 10 Thoracic Rotations 200m Row/Ride/Ski Class Power Clean (3-3-3-3-3) Metcon (AMRAP – Rounds) AMRAP 15mins 12 Power Cleans 40kg/30kg 12 Box Overs 24″/20″ 12 Push-ups Weightlifting WL: Power Snatch… Read More

Rookies 180619

CrossFit CrossAxed – CrossFit Rookies Workout Metcon (No Measure) 4 Sets: 8 Pull-upsStrict, Banded, Kipping, Ring Row, etc.. Metcon (AMRAP – Rounds) AMRAP 12mins “Round for Round” 12/9 Cal Row 6 Power Snatch

Rookies 170619

CrossFit CrossAxed – CrossFit Rookies Workout Front Squat (7-7-7-7) Metcon (Time) 5 Rounds 15 Wall Balls 9 Push-ups

Monday 170619

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 30s Hamstring Stretch 5 Inch Worms 10 Back Squats 50 Single Skips Class Metcon (Time) 3 Rounds 5 Deadlifts 140kg/95kg 10 Bar Muscle-ups 50 Air Squats 100 Double Unders Weightlifting WL: Clean… Read More

Saturday150619

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 200m Jog -then- 60s Lizard 60s Squat Hold -then- 3 Rounds 5 Wall Balls 5 Push-ups 5 Box Jumps Class Metcon (AMRAP – Rounds and Reps) AMRAP 20mins 1000m Med Ball Carry 20#/14# -then-… Read More

Friday 140619

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 50 Single Skips 10 Back Squats 30s Row/Bike/Ski Class Metcon (5 Rounds for reps) 5 Rounds 60s Max Cal Ski 60s Max Hang Power Clean 80kg/50kg 60s Max Double Unders 60s Rest… Read More

Thursday 130719

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 KB Deadlifts 10 KB Windmills 10 KB Overhead Squats 100m Jog Class Overhead Squat (3-3-3-3-3) Metcon (Time) 21-15-9 Deadlift 125kg/85kg Chest to Bar Pull-up Weightlifting WL: Power Snatch (3-3-3-3-3) WL: Clean… Read More

Rookies 130619

CrossFit CrossAxed – CrossFit Rookies Workout Squat Clean (Build to a heavy double) Metcon (Time) 21-15-9 Power Clean Push-up

Wednesday120619

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 20s Row/Bike/Ski 15 Scap Retractions 10 PVC Dislocates 5 Overhead Squats Class Metcon (Time) 50/30 Calorie Echo Bike 40 Burpee Box Jump Overs 24″/20″ 30 Overhead Lunges 60kg/40kg 20 Power Snatch 60kg/40kg… Read More