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12/12/2018

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10/7x Calorie Row

10x PVC Dislocates

5x Strict Press (Empty Bar)

5x OH Squats (Empty Bar)

Gymnastics

Kipping Technique

15:00 Skill Work

(a) Arch to Hollow Swings

(b) Straight-Arm Lever Pull

(c) Bent-Arm Lever Pull aka Gymnastics Kip

(d) Bent-Arm Lever Pull with Arch aka Butterfly Kip

Metcon

Metcon (Time)

35x Calorie Row

25x Shoulder to Overhead (155/105)

15x Overhead Squats (155/105)

25x Shoulder to Overhead

35x Calorie Row
Scaling Options:

Cal Row = 2:30 Effort

STO = Load (135/95) (115/80)

OHS = Load (Same)

12/11/2018

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

3x Wide Stance Inch Worms

5x Muscle Cleans (Empty Bar)

7x Arch to Hollow Swings

3x Narrow Stance Inch Worms

5x Power Cleans (Empty Bar)

7x Pull-Ups/Jumping/Rows

Weightlifting

Sumo Deadlift

15:00 to establish a 5RM Sumo Deadlift

https://youtu.be/wQHSYDSgDn8

Metcon

Metcon (Time)

21-15-9

Chest to Bar Pull-Ups

Power Cleans (185/125)

Burpees Over Bar
15:00 Time Cap

Scaling Options:

CTB = Pull-Ups/Jumping PU/Ring Rows

Pwr Cl = Load (155/105) (135/95) (115/80)

BOB = Burpees

12/10/2018

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Inch Worms

10x T Push-UPs (5x Per)

5x Sit-Ups

10x Cossack Squats (5x Per)

Metcon

Metcon (20 Rounds for reps)

EMOM 20:00

(1) 25x Air Squats

(2) 20x Hand Release Push-Ups

(3) 15x Sit-Ups

(4) 10x Burpees

Midline

Deadbugs

3x 1:00 Alternating Deadbugs

-Rest As Needed Between Sets

12/8/2018

By: 0

Announcements

1.Vote for Year End Awards! There will be ballots and a ballot box at the front desk starting Monday to vote for year end awards announced at the Holiday party!
2. Reminder of the Lifts and gifts event on 12/15 and the donation tree in the lobby. RSVP to the Christmas party if you haven’t already
3. Kids class! 2 options: 12/21 from 8-12 and 1/1 from 1-4. Drop your kids off and get some holiday stuff done! Snack and a gift that they make is included. Sign up for 1 day or both. $65 per day. See Fem or Taylor with you questions.

Crossfit Pushin Weight – CrossFit

Air Breather

Metcon (AMRAP – Reps)

Teams of 2: AMRAP 35:00

100x Double-Unders (200x Singles)

90x KB Swings

80x Box Jump Overs

70x GHD Sit-Ups

60x DB Snatch

50x Hand Release Push-Ups

40x Goblet Squats

30x Burpees

20x Calories (Bike/Ski)

10x Strict Pull-Ups

Fire Breather

Metcon (AMRAP – Reps)

Teams of 2: AMRAP 35:00

200x Double-Unders

180x DB Snatch (50/35)

160x Box Jump Overs (24/20)

140x GHD Sit-Ups

120x Pull-Ups

100x Handstand Push-Ups

80x Hang Cleans (135/95)

60x Overhead Squats (135/95)

40x Bar Muscle-Ups

20x Power Snatch (135/95)

12/7/2018

By: 0

Announcements

1.Vote for Year End Awards! There will be ballots and a ballot box at the front desk starting Monday to vote for year end awards announced at the Holiday party!
2. Reminder of the Lifts and gifts event on 12/15 and the donation tree in the lobby. RSVP to the Christmas party if you haven’t already
3. Kids class! 2 options: 12/21 from 8-12 and 1/1 from 1-4. Drop your kids off and get some holiday stuff done! Snack and a gift that they make is included. Sign up for 1 day or both. $65 per day. See Fem or Taylor with you questions.

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10x Arch to Hollow Swings

5x Muscle Cleans

5x Front Squats

5x Power Cleans

3x Inch Worms

5x Strict Press

5x Push Press

5x Push Jerk

Weightlifting

Clean and Jerk

Every 2:30 for 15:00

-Perform 2x Touch & Go Power Clean + Push Jerk

-Working Sets

Metcon

Metcon (Time)

30x Toes to Bar

25x Front Squats (185/125)

20x Toes to Bar

15x Shoulder to Overhead (185/125)

10x Toes to Bar

5x Clusters (185/125)
20:00 Time Cap

Scaling Options:

TTB = Leg/Knee Raises

Barbell = Load (155/105) (135/95) (95/65)

12/5/2018

By: 0

Announcements

1.Vote for Year End Awards! There will be ballots and a ballot box at the front desk starting Monday to vote for year end awards announced at the Holiday party!
2. Reminder of the Lifts and gifts event on 12/15 and the donation tree in the lobby. RSVP to the Christmas party if you haven’t already
3. Kids class! 2 options: 12/21 from 8-12 and 1/1 from 1-4. Drop your kids off and get some holiday stuff done! Snack and a gift that they make is included. Sign up for 1 day or both. $65 per day. See Fem or Taylor with you questions.

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

20x DU/Singles

10x PVC Dislocates

5x Wall Balls

:10 Dip Support Hold (Top/Bottom)

5x T Push-Ups (Per Side)

Gymnastics

Kipping Technique

15:00 Skill Work

(a) Arch to Hollow Swings

(b) Straight-Arm Lever Pull

(c) Bent-Arm Lever Pull aka Gymnastics Kip

(d) Bent-Arm Lever Pull with Arch aka Butterfly Kip

Metcon

Metcon (Time)

4 Rounds:

60x Double-Unders

40x Wall Balls (20/14)

20x Ring Dips
20:00 Time Cap

Scaling Options:

DU = Reps / 60x Singles + 6x Burpees

WB = Height / Load

R. Dips = Reps/Bar / Parallettes

12/4/2018

By: 0

Announcements

1.Vote for Year End Awards! There will be ballots and a ballot box at the front desk starting Monday to vote for year end awards announced at the Holiday party!
2. Reminder of the Lifts and gifts event on 12/15 and the donation tree in the lobby. RSVP to the Christmas party if you haven’t already
3. Kids class! 2 options: 12/21 from 8-12 and 1/1 from 1-4. Drop your kids off and get some holiday stuff done! Snack and a gift that they make is included. Sign up for 1 day or both. $65 per day. See Fem or Taylor with you questions.

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Inch Worms

10x Arch to Hollow Swings

200m Row

10x Banded Pull-Aparts (Supinated & Pronated)

5x Thrusters (Working Weight)

Metcon

Metcon (5 Rounds for time)

EMOM 4:00 for 20:00

300M Row

20x Pull-Ups

10x Thrusters (115/80)
Record Time for Each Round

Scaling Options:

Row = Distance

PU = Reps/Jumping/Ring Rows

Thrusters = Load (95/65) (75/55)

Midline

Strict Toes-To-Bar

3-5x 10 Strict Toes to Bar

-Modify to Leg/Knee Raises

-Rest As Needed Between Sets

12/3/2018

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10x Overhead Squats (PVC/Empty Bar)

7x Arch to Hollow Swings (Bar/Rings)

5x Sotts Press (PVC/Empty Bar)

10x DB Deadlifts (50/35/20/10)

7x Pull-Ups/Jumping/Rows

5x Strict Push-Ups

Weightlifting

Overhead Squat

15:00 to establish a 5RM Overhead Squat

Metcon

Go Deep (AMRAP – Reps)

AMRAP 12:00

6x DB Power Clean (50/35)

2**x Handstand Push-Ups

4x Ring Muscle-Ups

**Handstand Push-Ups Increase by x2 Each Round
Scaling Options:

DB Pwr Cl = Load (35/20) (20/10)

HSPU = Strict/Hand Release Push-Ups

RMU = Strict/CTB/Pull-Up/Jumping/Ring Rows

12/01/2018

By: 0

Announcements

Breath and Flow workshop every Thursday 11/29-12/20 6-7:30 pm ; Come breathe and move with coach Taylor and Dr. Lisa through Functional Progressions and workouts ( this is a great follow up from the core and pelvic floor workshop hosted a few weeks ago) Sign up through BirthFit RVA

The Christmas Party with be 12/15 at 6:30pm please RSVP by 12/ 1. This will be a fun night to get dressed in something other than gym clothes(even though you are welcome to wear gym clothes) This will be potluck style , we will have a sign up sheet by the water fountain for sign ups.

Crossfit Pushin Weight – CrossFit

Air Breather

Metcon (Time)

Teams of 2:

21-18-15-12-9-6-3

DB Thruster (35/20)

Pull-Ups

-then-

KB Swings (53/35)

Hand Release Push-Ups

-then-

DB Shoulder to Overhead (35/20)

GHD/Ab Mat Sit-Ups

-then-

Goblet Squats (53/35)

Burpees
40:00 Time Cap

Metcon (Time)

Teams of 2:

21-18-15-12-9-6-3

DB Thruster (35/20)

Pull-Ups

-then-

KB Swings (53/35)

Hand Release Push-Ups

-then-

DB Shoulder to Overhead (35/20)

GHD/Ab Mat Sit-Ups

-then-

Goblet Squats (53/35)

Burpees
40:00 Time Cap

Fire Breather

Metcon (Time)

Teams of 2:

21-18-15-12-9-6-3

Thrusters (135/95)

Chest to Bar Pull-Ups

-then-

Power Cleans (135/95)

Handstand Push-Ups

-then-

Shoulder to Overhead (135/95)

GHD Sit-Ups

-then-

Overhead Squats (135/95)

Burpees Over Bar
40:00 Time Cap

11/30/2018

By: 0

Announcements

Breath and Flow workshop every Thursday 11/29-12/20 6-7:30 pm ; Come breathe and move with coach Taylor and Dr. Lisa through Functional Progressions and workouts ( this is a great follow up from the core and pelvic floor workshop hosted a few weeks ago) Sign up through BirthFit RVA

The Christmas Party with be 12/15 at 6:30pm please RSVP by 12/ 1. This will be a fun night to get dressed in something other than gym clothes(even though you are welcome to wear gym clothes) This will be potluck style , we will have a sign up sheet by the water fountain for sign ups.

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10x Ring/Bar Arch to Hollow Swings

5x Muscle Snatch

5x Overhead Squats

200M Row

5x Power Snatch

5x Sotts Press

Weightlifting

Power Snatch

Every 2:30 for 15:00

-Perform 3x Touch & Go Power Snatch

-Working Sets

Metcon

Metcon (Time)

Row 1,000M

30x Deadlifts (275/185)

20x Ring Muscle-Ups
15:00 Time Cap

Scaling Options:

Row = None

DL = Load (225/155) (185/125)

RMU = Bar / CTBPU / PU