Little Kinger. Beautifull!
Warm up:
Medball clean & jerk
Skill work:
Jump rope/singles and doubles unders.
Workout: Complete as many rounds in 20 minutes as you can.
30 Double unders
50′ Dumbell pressing lunge rigth hand, 35/20lbs
10 Pull-ups
50′ Dumbell pressing lunge left hand, 35/20lbs.
Post rounds and partial rounds to comments.
Young or old CrossFit works!
Warm up:
CrossFit 1
Skill & drill:
Kipping pull-ups
Workout:
5 Rounds for time of:
20 GHD sit-ups
30 Kettlebell swings, 24kg/16kg
Post times to comments.
Warm up: with a bar
Overhead presses
Skill & drill
5 Fronts squats
5 Push press
5 Thrusters
3 sets
Workout:
Run 1 mile or row 2000 meters, then 5 rounds of:
5 Thrusters, 135/85 pounds (go heavy)
10 Burpees (clap hands over abmat)
Post times to comments.
As many rounds in 20 minutes of:
Run 200 meters
5 Power cleans, 115/65 pounds
10 Box jumps
15 Sit-ups
Post total rounds and partial rounds to comments.
1 Hill sprint
20 Kettlebell swings, 24/16kg
2 Slamballs, 30/20 pounds
1 Hill sprint
18 Kettlebell swings
4 Slamballs
1 Hill sprint
16 Kettlebell swings
6 Slamballs
1 Hill sprint
14 Kettlebell swings
8 Slamballs
1 Hill sprint
12 Kettlebell swings
10 Slamballs
1 Hill sprint
10 Kettlebell swings
12 Slamballs
1 Hill sprint
8 Kettlebell swings
14 Slamballs
1 Hill sprint
6 Kettlebell swings
16 Slamballs
1 Hill sprint
4 Kettlebell swings
18 Slamballs
1 Hill sprint
2 Kettlebell swings
20 Slamballs
Post times to comments.
Warm up:
Agility
3 cone agilty test
Metcon:
Seven rounds, 21.18.15.12.9.6.3 of:
Deadlift, 225/115 pounds
Rack jerk, 115/55 pounds
Post times to comments.
Warm up
10 reps each of: squats, pushups, 10 sec. plank, squat jumps. 3 sets
Skill and drill
Hand stand pushups and modifications.
Metcon
“Nicole”
Complete as many rounds in twenty minutes of:
400 meter
Max pull-ups (if you come off the bar start running)
Post total pull-ups to comments.
Warm up:
CrossFit warm up 1
Metcon:
200 Meter prowler push, 70/30 pounds
100 Air squats
5o/35 Calorie row
40 Kettlebell swings, 2 pood/20kg
30 Toes to bar
20 Burpees
10 Hill sprints
Post times to comments.
With the new format we will need to extend class time. New times Monday thru Friday: 6am, 7:30-9am open box, 9am, 10am, 12 noon, 3pm, 4pm, 5pm, 6pm, 7pm. Thank you!
Warm up:
Lateral plyo box drill
Skill and drill:
Rope ascents, foot locks and modifications.
Metcon:
Complete three rounds for time of:
95 pound Power snatch, 21 reps (ground to overhead in one continous movement)
Run 400 meters
Post time to comments.
CrossFit HQ Posts
