Monday 190819

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 200m Run/Row -then- 3 Rounds 5 Dislocates 5 Overhead Squats -then- 3 Rounds 5 Med Ball Deadlifts 5 Wall Balls Class Snatch (Build through singles, not maxing out) Metcon (Time) 3 Rounds 30 DB… Read More

Rookies 190819

CrossFit CrossAxed – CrossFit Rookies Class The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

Saturday 170819

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 100m Jog 5 Thrusters 10 Step-ups 100m Row/Ski Class Metcon (AMRAP – Rounds) AMRAP 22mins 16 Box Jumps 30″/24″ 8 Thrusters 60kg/40kg 200m Run

Friday 160819

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) Hip Opener -then- 5 Rounds 5 Front Squats 3 Broad Jumps 10s Sprint Class Squat Clean (3-3-3-2-2-2) Metcon (Time) For Time: 35/25 Cal Bike 25 Toes to Bar 15 Bar Muscle-ups 5 Cleans 120kg/80kg… Read More

Thursday 150819

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Scap Retractions 5 Wall Balls 10 Scap Retracions 5 Wall Balls 100m Jog Class Metcon (Time) 2 Rounds 400m Run 60 Wall Balls 400m Run 40 Pull-ups Metabolic Conditioning MC: Metcon… Read More

Rookies 150819

CrossFit CrossAxed – CrossFit Rookies Workout Metcon (AMRAP – Reps) AMRAP 12mins 16 Box Jumps 8 Thrusters 200m Run -REST 6 MINS AMRAP 6min 8 Box Jumps 4 Thrusters 100m RunCount Run as 1 Rep

Wednesday 140819

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 200m Jog -then- 3 Rounds 10 Dislocates 10 Front Squats 5 Burpees Class Metcon (10 Rounds for time) Every 3 mins for 10 Rounds 6 Power Snatch 50kg/35kg 6 Power Cleans 50kg/35kg 12 Bar… Read More

Tuesday 130819

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 4 Rounds 10 Monster Walks 5 Good Mornings 10 Monster Walks 5 Good Mornings -then- 2 Rounds 10 Air Squats 5 Jumping Squats 50m Jog Class Back Squat (5-5-5-5) Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Deadlift 140kg/90kg… Read More

Rookies 120819

CrossFit CrossAxed – CrossFit Rookies Class The CrossFit Total (3RM) (Total Weight) Back Squat (1 Rep Max)Deadlift (1 Rep Max)Strict Press (1 Rep Max)Find a heavy 3 for each movement Metcon (Time) 3 Rounds For Time: 200m Run 10 Burpees To Target

Monday 120819

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 100m Jog 10 Knee Raises 10 Iron Cross Rotations 10 Dumbbell Press Class Metcon (AMRAP – Rounds and Reps) AMRAP 20mins: 18/14 Cal Row/Ski/Bike 15 Toes to Bar 12 Dumbbell Squat Clean… Read More