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11/4/2017

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Crossfit Pushin Weight – CrossFit

Warm-up

EMOM 8:00

Odd: 5x Air Squats + 5x Push-Ups

Even: 10M Broad Jumps

Metcon

Metcon (Time)

Teams of 2:

Helen*

3 Rounds:

400M Run (Relay Style)

21x KB Swings (53/35)

12x Pull-Ups

Elizabeth*

21-15-9

Cleans (135/95)

Ring Dips

Annie*

50-40-30-20-10

Double-Unders

Ab Mat Sit-Ups

Isabel*

30x Snatch (135/95)

Diane*

21-15-9

Deadlift (225/155)

Handstand Push-Up

Jackie*

1000M Row

50x Thrusters (45/35)

30x Pull-Ups

EMOM 3x Burpees Per Member

11/3/2017

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Cl Grip Deadlifts

5x Clean High Pulls

5x Muscle Clean

5x Front Squats

5x Squat Cleans

5x Strict Press

5x Split Stance Strict Press

5x Split Jerks

Weightlifting

EMOM 15:00

•Min 1-3: 1x Cl Grip DL + Hi-Hang Cl (Hip) + Split Jerk

•Min 4-6: 1x Cl Grip DL + Hang Cl (Knee) + Split Jerk

•Min 7-9: 1x Cl Grip DL + Lo-Hang Cl (Below Knee) + Split Jerk

•Min 10-15: 1x Squat Clean + Split Jerk

*Record Heaviest Sqt Cl & Split Jerk

Squat Clean and Jerk

Metcon

Metcon (Time)

5 Rounds:

3x Squat Snatch (165/110)

6x Pistols

9x Burpees Over Barbell
15:00 Time Cap

Scaling Options:

Sqt Sn = Load (135/95) (95/65)

Pistols = WTD Goblet Squat (70/53)

BOB = Burpees

11/1/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds

:30 Handstand Hold

20 Alternating Lunges

10x Ski Erg Cals

Gymnastics

Handstand Walk

5x10M+ Unbroken Handstand Walk

-Wall Progressions: Wall Climbs / Wall Walks

-HS Progressions: 0-5M UB HS Walk / 5M+ UB HSW

-Alternate Sets w/ Bulgarian Split Squats

-Rest :30-:60 between Sets

Weightlifting

Bulgarian Split Squat

4×10 Bulgarian Split Squats

-10 Per Leg

-Alternate Sets w/ Handstand Walks (Progressions)

-Rest :30-:60 between Sets

Metcon

Metcon (20 Rounds for reps)

EMOM 20:00

Min 1: 12/10x Ski Erg Cals

Min 2: 10M HS Walk

Min 3: 10/7x Ring Dips

Min 4: 15/12x Toes to Bar
Scaling Options:

Ski Erg = Cals

HSW = Wall Climbs/HS Hold

Dips = Bar/Parallete

TTB = Leg/Knee Raises

10/31/2017

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Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

10x Arch to Hollow Swings

10x Cossack Squats (Each)

10x Cuban Press (45/35/15)

10x Ring Rows

Metcon

Metcon (Time)

FRANkenstein

21-15-9

•Thrusters (95/65)

•Pull-Ups

~then~

15-9-3

•Squat Cleans (115/80)

•Chest to Bar Pull-Ups

~then~

9-6-3

•Squat Clean Thruster (135/95)

•Bar Muscle-Ups
Scaling Options:

BMU/CTB/PU = Jumping/Ring Rows

Thr/Sqt Cl/Clu = Load (115/95/75 M)/(75/60/45 W)

10/30/2017

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Sn Grip Deadlifts

5x Snatch High Pulls

5x Muscle Snatch

5x Overhead Squats

5x Sotts Press

5x Squat Snatch

Weightlifting

EMOM 15:00

•Min 1-3: 1x Sn Grip DL + Hi-Hang Sn (Hip)

•Min 4-6: 1x Sn Grip DL + Hang Sn (Knee)

•Min 7-9: 1x Sn Grip DL + Lo-Hang Sn (Below Knee)

•Min 10-15: 1x Squat Snatch

*Record Heaviest Sqt Sn

Squat Snatch

Metcon

Metcon (Time)

5 Rounds:

15/12x Assault Bike Calories

5x Power Cleans (225/155)

10x Strict Pull-Ups

Teamer

By: 0

Announcements

Do you have your costume ready for October 31st? You could win a free month if you come in and complete your workout in your costume!

Crossfit Pushin Weight – CrossFit

Metcon

Metcon (Time)

In teams of 2:

For time:

50 calories on Ski Erg OR Assault Bike

100 single-leg squats, alternating

80 medicine ball cleans, 20-lb. ball (20/14)

60 box jumps, 24-in. box (24″/20″)

40 deadlifts, 185 lb. (185/135)

20 power cleans, 185 lb. (185/135)

10 front squats, 185 lb. (185/135)

50 calories on Ski Erg OR Assault Bike

**You must buy-in with either the ski erg or AB and then cash out with the other

**One bar, one load

Scaling options:

Pistols… Goblet Squats (53/35# KB)

10/27/2017

By: 0

Announcements

Do you have your costume ready for October 31st? You could win a free month if you come in and complete your workout in your costume!

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

:30 Handstand Hold

20M Alternating Walking Lunges

15/12 Cal Bike

10x Russian KB Swings

Gymnastics

Handstand Push-ups

3x 3 Strict HSPU + 5 Kipping HSPU

-SuperSet with 20M S.A. FR Walking Lunges

-Rest 2:00 between sets

Weightlifting

Single Arm Front Rack Lunge

3x 20M S.A. FR Walking Lunges

-SuperSet with 3 Strict HSPU + 5 Kipping HSPU

-10M Left Arm, 10M Right Arm

-Rest 2:00 between sets

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

10/25/2017

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Announcements

Do you have your costume ready for October 31st? You could win a free month if you come in and complete your workout in your costume!

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Deadlifts

5x Clean High Pulls

5x Muscle Cleans

5x Front Squats

5x Cleans

5x Strict Press

5x Push Press

5x Split Stance Strict Press

5x Split Jerk

Weightlifting

EMOM 12:00

•Odd: 2x Clean Grip Deadlifts + 1x Clean Pull

•Even: 1x Power Clean + 1x Squat Clean + 1x Split Jerk

Clean Grip Deadlift

Clean Pull

Power Clean

Squat Clean

Split Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

80x Wall Balls (20/14)

40x Chest to Bar Pull-Ups
Scaling Options:

WB = Load

CTBPU = Pull-Ups/Ring Rows

10/24/2017

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Announcements

Do you have your costume ready for October 31st? You could win a free month if you come in and complete your workout in your costume!

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds

10x Band Pull-Aparts (Pronated Grip)

10M Duck Walk

10x Strict Push-Ups

10M Alternating Lunges

Gymnastics

Strict Chest to Bar Pull-Ups

5×6 Strict Chest to Bar Pull-Ups

-Add weight only if able to do 6 UB @ BW

-Rest 1:00 between sets

-Alternate with FFE Reverse Lunges

Weightlifting

Front Foot Elevated Reverse Lunges

4×10 Front Foot Elevated Reverse Lunges

-2-4” Elevation (25-45# Plate)

-Bar Back Rack Position

-Rest 1:00 between sets

-Alternate with StCTBPU

Metcon

Metcon (Time)

Buy-In: 20x Deadlifts (295/205#)

~then~

3 Rounds:

5x Ring Muscle-Ups

5x Deficit HSPU (4″/3″)

~then~

Cash-Out: 50′ OH Walking Lunge (50/35# DBs)
Scaling Options:

DL = Load (225/155)

RMU = 10x Ring Dips

HSPU = 10x Strict Push-Ups

OHWL = Load (35/20)

10/23/2017

By: 0

Announcements

Do you have your costume ready for October 31st? You could win a free month if you come in and complete your workout in your costume!

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Sn Grip Deadlifts

5x Snatch High Pulls

5x Muscle Snatch

5x Overhead Squats

5x Sotts Press

5x Squat Snatch

Weightlifting

EMOM 12:00

•Odd: 2x Sn Grip DL + 1x Sn Pull

•Even: 1x Power Snatch + 1x Squat Snatch

Snatch Grip Deadlift

Snatch Pull

Power Snatch

Squat Snatch

Metcon

Metcon (Time)

10 Rounds

•5x Toes to Bar

•10x Burpees

•150M Run

*While wearing Weight Vest (20/14)
Scaling Options:

TTB = Leg/Knee Raises

Burpees = Reps

Run = Distance/Row