Tuesday 180220

CrossFit Carina, CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 30 Seconds each movement Easy Bike Push-up Plank Hold (On Hands) Active Spidermans Banded Pass Throughs Moderate Bike Hollow Hold Inchworm to Push-up Banded Pull Aparts Faster Bike Alternating Bird Dogs Push-up to Down Dog Banded Press Downs Class WL: Floor Press Build to a …

Rookies 180220

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies CF Rookies Junior Class S: Pull Up (3-3-3) Metcon (AMRAP – Rounds and Reps) Station Rotation (30 seconds to 1 minute in each station, Rest 30 seconds between rounds) Ring Rows Rowing Deadlifts Push Ups Warm-up Warm-up (No Measure) 30 Seconds each movement Easy Bike Push-up Plank Hold …

Monday 170220

CrossFit Carina, CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 30 seconds of each Single Unders Down Dog Slow Air Squats Squat Hold (Active Below Parallel) Single Unders (Right Leg) Up Dog Split Squats (Right Leg Forward) Squat Hold (Active Below Parallel) Single Unders (Left Leg) Push-up to Down Dog Split Squats (Left Leg Forward) …

Rookies 170220

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies CF Rookies Junior Class S: Back Squat (5-5-5) Metcon (AMRAP – Rounds and Reps) AMRAP 4 Wall Walks 4 Box Jump Overs 4 Squats 4 Toes to Bar Warm-up Warm-up (No Measure) 30 seconds of each Single Unders Down Dog Slow Air Squats Squat Hold (Active Below Parallel) …

Saturday 150220

CrossFit Carina, CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) Dynamic coach led warm up and WOD prep Class Lane (Time) For Time (with a Partner) 800m Med Ball Run (20/14 lb) 28 Snatches (135/95 lb) 39 Burpee Box Jump-Overs (24/20 in) 84 Wall Ball Shots (20/14 lb) 800m Med Ball Run (20/14 lb) 84 …

Friday 140220

CrossFit Carina, CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) Rd 1: 50m Jog Rope climb to 10ft/1 lay back 50m Jog 200m Row 3 Wall Walks 200m Ski 5 Pull Ups 5 Push Ups Rd 2: 50m Jog Rope climb to 10ft/1 lay back 50m Jog 200m Row 3 Wall Walks/5m Handstand Walk 200m …

Rookies 130220

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies CF Rookies Junior Class S: Push Press (5-5-5) Metcon (AMRAP – Rounds and Reps) AMRAP 1 Handstand walk around box 3 Push Press 5 Box Jumps 1 Shuttle Run Warm-up Warm-up (No Measure) Dynamic group warm up Barbell warm up Class S: Strict Press (5-5-Max Reps) Metcon (AMRAP …

Thursday 130220

CrossFit Carina, CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) Dynamic group warm up Barbell warm up Class Metcon (Weight) The Other Total 1 rep max Clean 1 rep max Bench Press 1 rep max Overhead Squat Gymnastics Metcon (AMRAP – Reps) EMOM 10 Odd: 6/4 Ring MU Even: 60 Double Unders Weightlifting WL: Jerk …

Wednesday 120220

CrossFit Carina, CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 5 Rounds: 5 Deadlifts 5 Hang Power Cleans 5 Air Squats 100m Jog 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 Metabolic Conditioning MC: …

Rookies 120220

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies CF Rookies Junior Class S: Deadlift (5-5-5) Metcon (Time) 5 TTB 5 Squats 5 Push Ups 100m Run Warm-up Warm-up (No Measure) 5 Rounds: 5 Deadlifts 5 Hang Power Cleans 5 Air Squats 100m Jog Class S: Deadlift (5-5-Max Reps ) Metcon (Time) 2 Rounds for time: 30/20cal …