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1/14/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

EMOM 9:00

(1) 10x Front Squats

(2) 10x Arch to Hollow Swings (Rings/Bar)

(3) 10/7x Push-Ups

Strength

5×6 Paused Front Squat

-Rest :30-:45

4×10 Single Arm DB Row

-Rest :90, 10x Per Arm

*Working Weight

Paused Front Squat (6-6-6-6-6)

Single Arm Dumbbell Row (10-10-10-10)

Metcon

Metcon (Time)

5 Rounds:

20x Toes to Bar

20x Handstand Push-Ups
17:00 Time Cap

Scaling Options:

TTB = Reps / Hanging Leg/Knee Raises

HSPU = Reps / Hand Release Push-Ups

1/12/2019

By: 0

Crossfit Pushin Weight – CrossFit

Air Breather

Metcon (Time)

Teams of 2

30-25-20-15-10

Calorie Bike

Wall Balls

Rest 2:00

30-25-20-15-10

Calorie Ski

Pull-ups

Rest 2:00

30-25-20-15-10

Calorie Row

Ab Mat Sit-Ups

Rest 2:00

10:00 to Establish Strict Press

Metcon (Time)

Teams of 2

50-40-30-20-10

Calorie Bike

Wall Balls (20/14)

Rest 2:00

50-40-30-20-10

Calorie Ski

Pull-ups

Rest 2:00

50-40-30-20-10

Calorie Row

Ab Mat Sit-Ups

Rest 2:00

10:00 to Establish a 1RM Clean & Jerk

Fire Breather

1/11/2019

By: 0

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10x Front Squats (Working Weight)

15x Scapular Pull-Ups

:20 Handstand Hold

15x Russian KB Swings

10x Banded Pull-Aparts (Pronated Grip)

Weightlifting

Every 3:00 for 15:00

-6x Front Squats (Working Weight)

-8x Strict Chest to Bar Pull-Ups

Front Squat (6-6-6-6-6)

Strict Chest to Bar Pull-Ups (8-8-8-8-8)

Metcon

Tyson (AMRAP – Reps)

AMRAP 13:00

40x Deadlift (135/95)

50′ Handstand Walk

30x Deadlifts (225/155)

50′ Handstand Walk

20x Deadlift (275/185)

50′ Handstand Walk

15x Deadlift (315/225)

50′ Handstand Walk

10x Deadlift (365/255)

50′ Handstand Walk

Max Reps Deadlift (405/285)
2 reps are rewarded for each 25′ walked on hands.

Scaling Options:

DL = Load

HS Walk = 3x Wall Climbs / :30 Handstand Hold

1/9/2019

By: 0

Announcements

Next Thursday January 10th at 6:30 PM we will be holding a FUNdraiser workout for Maggie to aid her in getting to Miami for Wodapalooza.

The first heat will begin at 6:30. No CrossFit Experience is necessary so please feel free to bring a friend. Any donation acceppted , including elbow bumps .

CrossFit Pushin Weight #mermaidstrong shirts will be sold for a minimum donation fee of $30.

The workout will be completed in an adaptive manner the way that Maggie performs them. (so bring knee sleeves if you have them).

Any further questions please contact Ashley or Maggie.

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch Grip DL

5x Muscle Snatch

5x Overhead Squat

5x Sotts Press

5x Power Snatch

5x Squat Snatch

Weightlifting

15:00 to Establish an 8RM Power Snatch

Power Snatch

Metcon

Metcon (Time)

4 Rounds:

500m Row

20x Thrusters (95/65)

10x Toes To Bar
20:00 Time Cap

Scaling Options:

Row = Distance

Thrusters = Load

Toes To Bar = Leg/Knee Raises

1/8/2019

By: 0

Announcements

Next Thursday January 10th at 6:30 PM we will be holding a FUNdraiser workout for Maggie to aid her in getting to Miami for Wodapalooza.

The first heat will begin at 6:30. No CrossFit Experience is necessary so please feel free to bring a friend. Any donation acceppted , including elbow bumps .

CrossFit Pushin Weight #mermaidstrong shirts will be sold for a minimum donation fee of $30.

The workout will be completed in an adaptive manner the way that Maggie performs them. (so bring knee sleeves if you have them).

Any further questions please contact Ashley or Maggie.

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

•:20 Handstand Hold

•15x Calorie Ski

•10x Scapular Pull-Ups

•:15 Dip Support Hold (Top/Bottom)

•20x Russian KB Swings

Strength

Every 3:00 for 15:00

•10x Romanian DL

•10/7x Strict Ring Dips

Romanian Deadlift (10-10-10-10-10)

Ring Dips (10-10-10-10-10)

Metcon

Metcon (Time)

25-20-15-10-5

•Handstand Push-Ups

5-4-3-2-1

•Rope Climbs
15:00 Time Cap

Scaling Options:

HSPU = Reps/Strict PsU

RC = Rope Up-Downs

1/7/2019

By: 0

Announcements

Next Thursday January 10th at 6:30 PM we will be holding a FUNdraiser workout for Maggie to aid her in getting to Miami for Wodapalooza.

The first heat will begin at 6:30. No CrossFit Experience is necessary so please feel free to bring a friend. Any donation acceppted , including elbow bumps .

CrossFit Pushin Weight #mermaidstrong shirts will be sold for a minimum donation fee of $30.

The workout will be completed in an adaptive manner the way that Maggie performs them. (so bring knee sleeves if you have them).

Any further questions please contact Ashley or Maggie.

Crossfit Pushin Weight – CrossFit

Metcon

Warm-up

EMOM 12:00

(1) 8x Walking Lunges (Per)

(2) 10x Arch to Hollow Swings (Rings/Bar)

(3) 6x Strict Press (Empty Bar)

(4) :30 Jump Rope

Strength

5×8 Behind the Neck Strict Press*

-Rest :30-:45

4×12 Bulgarian Split Squat*

-Rest :90, 12x Per Leg

*Working Weight

Behind the Neck Strict Press (8-8-8-8-8)

Bulgarian Split Squat (12-12-12-12)

Metcon (Time)

3 Rounds:

10x Ring Muscle-Ups

100x Double-Unders
15:00 Time Cap

Scaling Options:

RMU = Reps/StPU/CTBPU/PU/Jumping

DU = Reps/100x Singles + 10x Burpees

1/5/2019

By: 0

Announcements

Next Thursday January 10th at 6:30 PM we will be holding a FUNdraiser workout for Maggie to aid her in getting to Miami for Wodapalooza.

The first heat will begin at 6:30. No CrossFit Experience is necessary so please feel free to bring a friend. Drop in fee of $25 for non-members.

CrossFit Pushin Weight #mermaidstrong shirts will be sold for a minimum donation fee of $30.

The workout will be completed in an adaptive manner the way that Maggie performs them. (so bring knee sleeves if you have them).

Any further questions please contact Ashley or Maggie.

Crossfit Pushin Weight – CrossFit

Air Breather

Metcon (Time)

Teamer : Teams of 2

Buy-In = 200x Double-Unders/500x Singles

7x Deadlifts (185/125)

50x Pull-Ups/Ring Rows

7x Deadlifts

50x Box Jumps

7x Deadlifts

50x Toes to Bar/Leg Raises

7x Deadlifts

50x Burpees

7x Deadlifts

50x Goblet Squats

7x Deadlifts

50x Hand Release Push-Ups

7x Deadlifts

50x KB Swings

Cash-Out = 200x Double-Unders/500x Singles

Fire Breather

Metcon (Time)

Teamer : Teams of 2

Buy-In = 200x Double-Unders

7x Clean & Jerks (185/125)

50x Pull-Ups

7x Clean & Jerks

50x Box Jumps (24/20)

7x Clean & Jerks

50x Toes to Bar

7x Clean & Jerks

50x Burpees

7x Clean & Jerks

50x Goblet Squats (53/35)

7x Clean & Jerks

50x Handstand Push-Ups

7x Clean & Jerks

50x KB Swings (53/35)

Cash-Out = 200x Double-Unders

1/4/2019

By: 0

Announcements

Next Thursday January 10th at 6:30 PM we will be holding a FUNdraiser workout for Maggie to aid her in getting to Miami for Wodapalooza.

The first heat will begin at 6:30. No CrossFit Experience is necessary so please feel free to bring a friend. Drop in fee of $25 for non-members.

CrossFit Pushin Weight #mermaidstrong shirts will be sold for a minimum donation fee of $30.

The workout will be completed in an adaptive manner the way that Maggie performs them. (so bring knee sleeves if you have them).

Any further questions please contact Ashley or Maggie.

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10x Arch to Hollow Swings

10x PVC Dislocates

10x Calorie Ski

2 Rounds:

5x Clean Grip Deadlifts

5x Hang Muscle Clean

5x Front Squats

5x Strict Press

5x Push Press

5x Push Jerk

Weightlifting

Every 2:30 for 15:00

-Perform 1x Power Clean + 2x Hang Squat Clean + 1x Push Jerk

-Working Sets

Power Clean

Hang Clean

Push Jerk

Metcon

Metcon (Time)

4 Rounds:

10x Overhead Squats (115/80)

10x Chest to Bar Pull-Ups

10x Calorie Ski
12:00 Time Cap

Scaling Options:

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

CTBPU = Reps / Pull-Ups / Jumping

Calorie Ski = Sub :60 Effort

1/2/2019

By: 0

Announcements

Next Thursday January 10th at 6:30 PM we will be holding a FUNdraiser workout for Maggie to aid her in getting to Miami for Wodapalooza.

The first heat will begin at 6:30. No CrossFit Experience is necessary so please feel free to bring a friend. Drop in fee of $25 for non-members.

CrossFit Pushin Weight #mermaidstrong shirts will be sold for a minimum donation fee of $30.

The workout will be completed in an adaptive manner the way that Maggie performs them. (so bring knee sleeves if you have them).

Any further questions please contact Ashley or Maggie.

Crossfit Pushin Weight – CrossFit

Warm-up

EMOM 9:00

•10x Russian KB Swings

•:10 Dip Support Hold (Top/Bottom)

•10x Push-Ups

Strength

Every 3:00 for 15:00

•5x Deadlifts

•7/5x Ring Muscle-Ups/Dips

Deadlift (5-5-5-5-5)

Muscle-ups (7/5)

Ring Dips (7/5)

Metcon

Metcon (Time)

10 Rounds:

3x Hang Power Cleans (185/125)

6x Toes to Bar

9x Handstand Push-Ups
15:00 Time Cap

Scaling Options:

HPC = Load

TTB = Leg/Knee Raises

HSPU = Strict Push-Ups

12/31/2018

By: 0

Crossfit Pushin Weight – CrossFit

Metcon

Metcon (Time)

“New Year’s Eve”

31x Ring Dips

31x Power Cleans (135/95)

31x Chest to Bar Pull-Ups

31x Thrusters (135/95)

31x Handstand Push-Ups

31x Deadlifts (135/95)

31x Toes to Bar

31x Box Jumps (30/24)

31x GHD Sit-Ups

31x Power Snatch (135/95)

31x Assault Bike Calories

31x Push Press (135/95)