Saturday 191019

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 5 Rounds 10 Walking Lunges 8 Scap Retractions 6 Leg Raises 4 Dumbbell Thrusters 20 Single/Double Unders Class Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in… Read More

Friday 181019

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 4 Rounds 3 100m Shuttles 5m Floor Sweeps 10 Iron Cross Rotations 20 Second Supinated Hang Metcon Metcon (Time) 3 Rounds For Time: 500m Ski Erg 25 Kettlebell Swings 24kg/16kg 25 Abmat Sit-Ups 25… Read More

Thursday 171019

CrossFit CrossAxed – CrossFit Rookies Warm-up Warm-up (No Measure) 3 Rounds of: 12/10 Cal Row 10 Banded Good Mornings 10-20 sec Hollow Hold Class Deadlift (3-3-3-3-3) Metcon Metcon (Time) 10 Rounds for Time: 10 Cal Echo Bike 10 Burpees

Thursday 171019

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Banded Good Mornings 10 Single Arm Dumbbell Press 5 Max Height Vertical Jump Push Press (Build to a 3 Rep Max ) Class CrossFit Games Open 13.2 (AMRAP – Rounds and… Read More

Wednesday 161019

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 20 Monster Walks 10 Wall Ball Squats 5m Bear Crawl 30s Dead Bug Class Overhead Lunge (10-10-10-10-10) CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots,… Read More

Rookies 161019

CrossFit CrossAxed – CrossFit Rookies Warm-up Warm-up (No Measure) 3 rounds 5 Inch Worms 10m Spiderman Lunge 10 Cal Echo Bike Class Push Press (3-3-3-3-3) CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115#… Read More

Tuesday 151019

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 5 Sets: 10 Scap Retractions 5 Hang Muscle Cleans 10 Bar Taps 5 Front Squats Class Hang Power Clean (3-3-3-3-3) Metcon (AMRAP – Rounds) AMRAP 7mins 7 Power Cleans 52.5kg/35kg 7 Chest to Bar… Read More

Monday 130919

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10m Bear Crawl Ski/Row 200m 10 Squats 10 Spiderman Lunges with rotation Class Metcon (Time) 5 Rounds for time; 15 Dumbbell Box Step Ups 22.5kg/15kg – 24″/20″ 15m Overhead Walking Lunge (7.5m… Read More

Rookies 091019

CrossFit CrossAxed – CrossFit Rookies Warm-up Warm-up (No Measure) Row 500m Then: 3 rounds 5 Good Mornings 5 back squats 5 Press 5 Front squats Class Hang Power Clean (5-5-5-5-5) Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP 7 Power Clean… Read More

Rookies 150919

CrossFit CrossAxed – CrossFit Rookies Warm-up Warm-up (No Measure) 3 Rounds R1 – 3 False Grip Ring Rows/R2 – 3 Muscle up Transitions/R3 – 3 Muscle up Transitions with press out Jog 100m 5 Wall Balls 20 Single Skips Class Back Rack… Read More