Blog Search

9/6/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean High Pulls

5x Muscle Cleans

5x Front Squats

5x BB Int Rotations (per)

10x Thrusters

Weightlifting

Every :90 for 9:00 Perform 4x Touch ‘N’ Go Squat Clean

-Working Sets

-7 Total Sets

Squat Clean (4-4-4-4-4-4-4)

Metcon

Metcon (2 Rounds for reps)

2 Rounds: AMRAP 10:00

1000M Row

50x Thrusters (45/35)

30x KB Swings (70/53)

-Rest 3:00 between Rounds

*Score Each AMRAP separate, 100M = 1 Rep
Scaling Options:

Row = Sub 3:30 Effort

Thruster = Empty Bar

KBS = Load (53/35)

9/5/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

2x Front Squats (45/65%)

3x Inch Worms

5x Box Jumps (24/20)

2x Front Squats (55/75%)

3x Lateral Step-Ups (Per)

5x Dislocates (PVC)

Weightlifting

Front Squat

4×3 Front Squat @ 85% of 1RM.

-Rest 2:00 between sets.

Metcon

Metcon (Time)

50x Overhead Squats (95/65)

50x Burpee Box Jump Overs (24/20)
Scaling Options:

OHS = Load (75/55) (65/45)

BBxJO = Height, Burpees

9/4/2017

By: 0

Crossfit Pushin Weight – CrossFit

Metcon

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here

Wittman (Time)

Seven rounds:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps

15 Box jumps, 24″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here

09/02/2017

By: 0

Announcements

Labor Day Hours: 9:30 teamer
Brunch after for Kara’s birthday!!

Crossfit Pushin Weight – CrossFit

Metcon (AMRAP – Reps)

TEAMS OF 2:

Max Effort: 2 minutes Assault Bike/ Ski Erg Calories

Rest 2 minutes

Max Effort: 2 minutes Deadlifts (185/125#)

Rest 2 minutes

AMRAP 12:

10-9-8-7-6-5-4-3-2-1

Squat Cleans (135/95#)

Med Ball GHD/ AMSU (20/14#)

Rest 2 minutes

Max Effort: 2 minutes Deadlifts (185/125#)

Rest 2 minutes

Max Effort: 2 minutes Assault Bike/ Ski Erg Calories

**One partner works at a time

**If you start with the Assault Bike, you finish with the Ski Erg and vice versa

**Score is total reps completed

9/1/2017

By: 0

Announcements

Labor Day Hours: 9:30 teamer

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

3x Back Squat (50/60/70%)

5x Ring/Bar Arch to Hollow Swings

:30 Jump Rope (Doubles/Singles)

Weightlifting

Pause Squat

5×2 Pause Back Squat

-@ 80% of 1RM Front Squat

-:03 Pause @ Bottom Depth

-2:00 Rest between sets

Metcon

Metcon (Time)

10 Rounds:

3x Ring Muscle-Ups

20x Double-Unders

4x Power Cleans (185/125)

*20:00 Time Cap
Scaling Options:

RMU = CTB / Pull-Ups

DU = 20x Singles + 5x Burpees

PC = Load (155/105) (135/95)

8/30/2017

By: 0

Announcements

Labor Day Hours: 9:30 teamer

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean High Pulls

5x Muscle Cleans

5x Front Squats

5x BB Int Rotations (per)

10x Strict Push-Ups

Weightlifting

Every :90 for 9:00 Perform 3x Touch ‘N’ Go Squat Clean

-Working Sets

-7 Total Sets

Squat Clean (3-3-3-3-3-3-3)

Metcon

Metcon (3 Rounds for reps)

3 Rounds: AMRAP 9:00

800M Run

40x KB Swings (70/53)

20x Handstand Push-Ups

-Rest 3:30 between Rounds

*Score Each AMRAP separate, 100M = 1 Rep
Scaling Options:

Run = Row

KBS = Load (53/35)

HSPU = Hand Release Push-Ups

8/29/2017

By: 0

Announcements

Open gym this Thursday is from 4-5 only. We will be meeting at Fine Creek Brewing Company for a happy hour/last summer social from 5pm-7. Please come hang with your regular pals and meet some new ones as well.
Labor Day Hours: 9:30 teamer

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch High Pulls

5x Muscle Snatch

5x Overhead Squats

5x Sotts Press

10x Cal Row

Weightlifting

Every :90 for 9:00 perform 3x Touch ‘N’ Go Squat Snatch

-Working Sets

-7 Sets Total

Squat Snatch (3-3-3-3-3-3-3)

Metcon

Metcon (Time)

2 Rounds:

1,000M Row

25x GHD Sit-Ups

15x Squat Snatch (95/65)
Scaling Options:

Row = Distance (Sub 4:00)

GHDSU = Reps/Weighted AMSU

Sqt Sn = Load (75/55) (65/45)

8/28/2017

By: 0

Announcements

Open gym this Thursday is from 4-5 only. We will be meeting at Fine Creek Brewing Company for a happy hour/last summer social from 5pm-7. Please come hang with your regular pals and meet some new ones as well.
Labor Day Hours: 9:30 teamer

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

2x Front Squats (45/65%)

3x Inch Worms

5x Box Jumps (24/20)

2x Front Squats (55/75%)

7x Arch to Hollow Swings

Weightlifting

Front Squat

5×2 Front Squat @ 80% of 1RM.

-Rest 2:00 between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Rounds: AMRAP 5:00

15x Assault Bike Calories

12x Toes to Bar

9x Burpee Box Jump Overs (24/20)

-Rest 1:00 between Rounds

*Pick up reps from previous AMRAP
Scaling Options:

AB Cal = Calories (12/10)

TTB = Hanging Leg/Knee Raises

BBxJO = Height

8/26/2017

By: 0

Crossfit Pushin Weight – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 26:00

100x Doulbe-Unders

50x Deadlifts (135/95)

75x Box Jump Overs (24/20)

40x Calorie Row

50x GHD Sit-Ups

30x Calorie Ski Erg
Scaling Options:

DU = Singles + 10x Burpees

DL = Load (115/75) (95/65)

BxJO = Height

Cal Row = Calories

GHDSU = AMSU

Cal Ski = Calories

8/25/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

EMOM 10:00

Odd – 10x Thrusters (45/35)

Even – 7x Burpees Over Bar

Weightlifting

1 1/4 Back Squat

5×3 1 1/4 Back Squat

-@ 80% of 1RM Front Squat

-2:00 Rest between sets

Metcon

AMRAP 5:00

-2:00 Rest

AMRAP 5:00

-2:00 Rest

AMRAP 5:00

Metcon (AMRAP – Reps)

Round 1: AMRAP 5:00

50x Push Press (95/65)

Max Effort Burpees Over Bar
Scaling Options:

PP = Load

BOB = Burpees

Metcon (AMRAP – Reps)

Round 2: AMRAP 5:00

40x Pull-Ups

Max Effort Hang Power Cleans (95/65)
Scaling Options:

PU = Jumping PU / Ring Rows

HPC = Load

Metcon (AMRAP – Reps)

Round 3: AMRAP 5:00

30x Ring Dips

Max Effort Thrusters (95/65)
Scaling Optins:

RD = Parallettes / Box

Thruster = Load