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4/20/2019

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Crossfit Pushin Weight – CrossFit

Air Breather

Teams of 3:

35:00 AMRAP

Partner 1: 300m Run

Partner 2/3:

25 Pull-Ups

50 Front Squats (95/65)

75 Box Jumps (24/20)

100 Burpees

75 Ab Mat Sit-Ups

50 Deadlifts

25 Hand Release Push-Ups

Fire Breather

Teams of 3:

35:00 AMRAP

Partner 1: 300m Run

Partner 2/3:

25 Bar Muscle-Ups

50 Snatches (95/65)

75 Box Jumps (24/20)

100 Burpees

75 Toes to Bar

50 Overhead Squats (95/65)

25 Deficit HSPU (4/2″)

4/19/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10/7x Calorie Bike

10x Ring Rows

5x Inchworms

:10 Dip Supoort Hold (T/B)

10x Alt Walking Lunges (Per)

Weightlifting

5×8 Front Foot Elevated Split Squats

-8 Per Leg, 2-4″ Elevation

4×10 Alternating Dumbbell Curls

*Working Weight

Front Foot Elevated Split Squat (8-8-8-8-8)

Dumbbell Curls (10-10-10-10)

Metcon

Metcon (3 Rounds for reps)

3 Rounds:

AMRAP 4:00

•20x Ring Dips

•15x Assault Bike Calories

•10x GHD Sit-Ups

-Rest 2:00
Scaling Options:

Dips = Reps/Bar

Bike = Calories

GHD = Ab Mat

A review from a member

By: 0

⭐️⭐️⭐️⭐️⭐️

I would only recommend this gym if you want to stop “working out”. I don’t feel like I workout anymore. Do I train and push my body to limits I never thought possible? Yes. Do I feel like I’m getting stronger and fitter? Yes. I’m doing all of these things and I feel like with the attention the coaches give, I am doing this in a very safe environment. I do not, however, ever feel like I’m going in to workout anymore. The community here makes it feel like I’m going to hangout with my friends (old and new) that are kickass and encouraging. Seriously, the facilities (equipment, building, etc) are top notch, the community is super supportive and friendly, and the staff are world class. I cannot recommend this place enough. Despite what I always swore I would never do, I have drank the koolaid… and man it tastes good. – Derek S.

4/17/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch Pulls

5x Muscle Snatch

5x Overhead Squat

5x Squat Snatch

10x Banded Pull-Aparts (Pronated)

200M Run

Weightlifting

Every 1:30 for 12:00

Odd: 2x Snatch Pull + 1x Squat Snatch

Even: 6x Barbell Bent Over Rows

*Working Weight

Snatch Pull (2-2-2-2-2)

Squat Snatch (1-1-1-1-1)

Bent Over Row (6-6-6-6)

Metcon

Metcon (Time)

6 Rounds:

10x Chest to Bar Pull-Ups

12x Handstand Push-Ups

200M Run
17:00 Time Cap

Scaling Options:

CTB = PU/Jumping

HSPU = HRPU

Run = Distance

4/16/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

4 Rounds:

3x Back Squats (50/60/70/80%)*

5x Wall Balls

3x Lateral Step-Ups (Per)

5x Calorie Ski

*Based off 3/26/19

Weightlifting

Every 2:30 for 10:00

5x Back Squats

*@90-95% 5RM BS (3/26/19)

**5th Set @ 10:00 Mark

Back Squat (5-5-5-5-5)

Metcon

Metcon (Time)

2 Rounds:

50x Wall Balls (20/14)

35x Box Jump Overs (24/20)

20x Calorie Ski

5x Rope Climbs
20:00 Time Cap

Scaling Options:

WB = Load/Height

BxJO = Height/Step-Overs

Cal Ski = None

RC = Reps / R. Up-Downs

4/15/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean Pulls

5x Muscle Clean

5x Front Squat

5x Squat Clean

10x Scap Pull-Ups

10x Calorie Row

Weightlifting

Every 1:30 for 12:00 (9 Sets)

Odd: 2x Clean Pulls + 1x Squat Clean

Even: 6x Strict Chest to Bar Pull-Ups

*Working Weight

Clean Pull (2-2-2-2-2)

Squat Clean (1-1-1-1-1)

Strict Chest to Bar Pull-Ups (6-6-6-6)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

18x Thrusters (115/75)

12x Calorie Row

6x Ring Muscle-Ups
Scaling Options:

Thrusters = Load

Cal Row = None

RMU = Ring/Bar Dips

4/13/2019

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

Teams of 2/3:

(1) AMRAP 15:00

150x Double-Unders

75x Hand Release Push-Ups

25x Front Squats (135/85)

– Rest 3:00

(2) AMRAP 15:00

60x Ab Mat Sit-Ups

40x KB Swings (53/35)

20x Pull-Ups

Fire Breather

Teams of 2/3:

(1) AMRAP 15:00

150x Double-Unders

75x Burpees Over Bar

25x Overhead Squats (135/85)

– Rest 3:00

(2) AMRAP 15:00

60x KB Swings (53/35)

40x Handstand Push-Ups

20x Rope Climbs

4/12/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10/7x Calorie Bike

5x DB Upright Row (Per)

10x Push Press

5x Step-Ups (Per, Unweighted)

10x Arch to Hollow Swings

Weightlifting

5×6 Weighted Step-Ups*

-6 Per Leg, Parallel Height

4×10 Push Press*

*Working Weight

Weighted Step-ups (6-6-6-6-6)

Push Press (10-10-10-10)

Metcon

Metcon (Time)

20-18-16….6-4-2

Alternating Dumbbell Snatch

Calorie Bike

Toes to Bar
20:00 Time Cap

Scaling Options:

DB Sn = Load

Bike = Calories

TTB = Reps ; Leg/Knee Raises

4/10/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch Pulls

5x Muscle Snatch

5x Overhead Squat

5x Snatch Balance

5x Sotts Press

5x Squat Snatch

5x Scap Pull-ups

5x Ring Rows

Weightlifting

Every 1:30 for 12:00

Odd: 3x Snatch Pull + 1x Hang Power Snatch

Even: 6x Chin-Ups

*Working Weight

Snatch Pull (3-3-3-3-3)

Hang Power Snatch (1-1-1-1-1)

Chin-Ups (6-6-6-6)

Metcon

Metcon (Time)

B-I: 800M Run

5 Rounds:

10x Deadlifts (185/125)

10x Box Jumps (24/20)

C-O: 800M Run
18:00 Time Cap

Scaling Options:

Run = Distance

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

BxJ = Height

4/9/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

5x Back Squats (45/60/75%)*

:10 Dip Support Hold ( T&B)

5x Wall Balls

20x Jump Rope

*Based off 3/26/19

Weightlifting

Every 2:30 for 10:00

8x Back Squats

*@80% 5RM BS (3/26/19)

**5th Set @ 10:00 Mark

Back Squat (8-8-8-8-8)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

60x Double-Unders

30x Wall Balls (20/14)

15x Ring Dips
Scaling Options:

DU = Reps / 50 Singles + 5 Burpees

WB = Load / Height

Dips = Reps / Bar