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12/24/2016

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Crossfit Pushinw8 – CrossFit

Metcon

Metcon (Time)

12 Days of Christmas:

1. Muscle-Up / Ring Dip

2. KB Snatch (53/35)

3. Strict HSPU / Pike PsU

4. GHDSU / AMSU

5. Burpees

6. Front Squat (95/65)

7. Russian KBS (53/35)

8. Power Cleans (95/65)

9. Wall Balls (20/14)

10. Box Jumps (24/20)

11. CTBPU / PU

12. Thrusters (95/65)

12/23/2016

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Crossfit Pushinw8 – CrossFit

Warm-up

2 Rounds:

•500M Row

•10x Empty Bar Front Squats

•:20 Handstand Hold

•10x Arch to Hollow Swings

Strength

Pendlay Row

5×6 Pendlay Row

-As Heavy As Possible

-Alternate with Bulg SS

Bulgarian Split Squat

5×10 Bulgarian Split Squats

-10x Each Leg

-Alternate with Pendlay Rows

Metcon

Metcon (Time)

3 Rounds

•21x Handstand Push-Ups

•15x Overhead Squats (95/65)

•9x Toes to Bar
Scaling Options:

HSPU = Pike or Hand Release

OHS = Weight or Front Squats

TTB = Leg/Knee Raises

12/21/2016

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Crossfit Pushinw8 – CrossFit

Warm-up

EMOM 9:00

Min 1: 9/7x Wall Balls

Min 2: :20 Ring Support Hold

Min 3: :30 Jump Rope

Metcon

Metcon (AMRAP – Reps)

AMRAP 18:00

•14x Ring Muscle-Ups

•84x Wall Balls (20/14)

•126x Double-Unders
Scaling Options:

RMU = Ring Dips

WB = Weight

DU = 100x Singles + 20x Burpees

Scoring:

1 Round = 224 Reps

Midline

GHD Situps (4×15-20)

Supplemental

Dumbbell Bicep Curl (4×8-12)

4x 8-12 DB Bicep Curls

*Alternate Arms

*8-12 Each Arm

12/20/2016

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Crossfit Pushinw8 – CrossFit

Warm-up

3 Rounds:

•10x 1-Arm Russian KB Swing (Left)

•10x Arch to Hollow Swings

•10x 1-Arm RKBS (Right)

•10x Forward Lunges (No Weight)

Strength

Chin-Ups

5x Max Rep Strict Chin-Ups

*5+ Per Set

Double Kettlebell Front Rack Lunge (5×20)

•10 Reps Each Leg

•Alternating Reps

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

•8x Russian KB Swings (53/35)

•8x Box Jumps (24/20)

•8x Pull-Ups
Scaling Options:

RKBS = Weight

BxJ = Height

PU = Ring Rows

12/19/2016

By: 0

Crossfit Pushinw8 – CrossFit

Warm-up

700/600M Row

2 Rounds:

•15x Good Mornings

•10x Strict Press

•5x Inchworms

•10x Scorpions

•:20 Hollow Hold

Strength

Deadlift

15:00 to Establish a 5 Rep Max Deadlift.

*Reps are Touch & Go ONLY, you may not drop and reset on the bar in order to finish a set.

**Focus on maintaining a flat back & bracing your midline.

Metcon

Metcon (4 Rounds for time)

Every 4:00 for 16:00

•250M Row

•12x Shoulder to Overhead (95/65)

•6x Burpees Over Bar

12/16/2016

By: 0

Crossfit Pushinw8 – CrossFit

Warm-up

2 Rounds:

500M Row

30x Goblet Squats (53/35)

15x Hand Release Push-Ups

3x Inchworms

Strength

4-Count 1 1/4 Back Squat

4- Count Negative with a 1/4 Squat out of the bottom followed by a full squat.
-Rest 2:00 B/T Sets

*Working Sets starting at 50% of 1RM

Metcon

Burpees (Time)

100x Burpees

12/14/2016

By: 0

Announcements

No 6:30pm class this Friday. Get your work out in early!
-Don’t forget the holiday party this Saturday! 11:00am – ???

-Please bring a dish and wear your party pants.

THERE IS A RAFFLE WITH PRIZES!!
You can earn raffle tickets in these ways:
1) Submit a (positive) Yelp review.
2) Submit a (positive) Facebook review.
3) Change your Wodify payment from credit card to ACH (checking account)
4) Post a picture of you at CrossFit Pushin Weight and share why you come to the gym (health, gainz, competition, to enjoy life more) or why you love it at the gym. (Can be done twice, this week and next week!)
The prizes:
1) $50 credit on your next membership fee
2) a bag of SFH protein
3) a Bodpod session
4) a pair of CFPW8 joggers
5) a CFPW8 Hoodie
6) a personal training/skills work session with a trainer of your choice
7) 50$ Capital Ale House gift card (donated by our own Rachel Holder)

Crossfit Pushinw8 – CrossFit

Warm-up

3 Rounds:

250M Row

3x Push Jerks (45/55/65%)

5x Lateral Step-Ups (Each Leg)

:30 Low Dragon (Each Leg)

Weightlifting

Push Jerk

E2MOM 12:00

•3x Push Jerk @ 75%

Metcon

Metcon (AMRAP – Reps)

AMRAP 14:00

Ascending Couplet

•4x Clean& Jerks (205/135)

•2, 4, 6, etc Box Jump Overs (24/20)

*Box Jump Over reps increase by two reps each round.
Scaling Options:

C&J = 65-70% of 1RM PJ

Box Jump Overs = Height

*Box Step Overs are an acceptable substitution.

12/13/2016

By: 0

Announcements

No 6:30pm class this Friday. Get your work out in early!
-Don’t forget the holiday party this Saturday! 11:00am – ???

-Please bring a dish and wear your party pants.

THERE IS A RAFFLE WITH PRIZES!!
You can earn raffle tickets in these ways:
1) Submit a (positive) Yelp review.
2) Submit a (positive) Facebook review.
3) Change your Wodify payment from credit card to ACH (checking account)
4) Post a picture of you at CrossFit Pushin Weight and share why you come to the gym (health, gainz, competition, to enjoy life more) or why you love it at the gym. (Can be done twice, this week and next week!)
The prizes:
1) $50 credit on your next membership fee
2) a bag of SFH protein
3) a Bodpod session
4) a pair of CFPW8 joggers
5) a CFPW8 Hoodie
6) a personal training/skills work session with a trainer of your choice
7) 50$ Capital Ale House gift card (donated by our own Rachel Holder)

Crossfit Pushinw8 – CrossFit

Warm-up

3 Rounds:

•7x Thrusters (Empty Barbell)

•7x Arch to Hollow Swings

•7x Hand Release Push-Ups

Metcon

3 Rounds:

AMRAP 5:00

-Rest 5:00 between AMRAPs

Metcon (AMRAP – Reps)

AMRAP 5:00

•7x Thrusters (75/55)

•7x Pull-Ups

•7x Burpees Over Bar

Metcon (AMRAP – Reps)

AMRAP 5:00

•7x Thrusters (75/55)

•7x Pull-Ups

•7x Burpees Over Bar

Metcon (AMRAP – Reps)

AMRAP 5:00

•7x Thrusters (75/55)

•7x Pull-Ups

•7x Burpees Over Bar

Midline

Alternate between Deadbugs and Russian Twists.

Deadbugs

4 Sets

:40 Alternating Deadbugs

:20 Rest

Russian Twists

4 Sets

:40 Alternating Russian Twists

:20 Rest

*Add weight if capable.

12/12/2016

By: 0

Crossfit Pushinw8 – CrossFit

Warm-up

3 Rounds:

3x Inch Worms

7x Strict Press/Push Press/Push Jerk*

10x Air Squats

25′ Duck Walk

*Rotate from Strict Press to Push Press & finally Push Jerk after each round.

Weightlifting

Push Jerk

“Max Out Monday”

15:00 to Establish a 1 Rep Max Push Jerk

Metcon

Metcon (Time)

10x Pistols

15x Wall Balls (20/14)

20x Toes to Bar

15x Push Jerks (185/125)

20x Toes to Bar

15x Wall Balls (20/14)

10x Pistols
Scaling Options:

Pistols = Progressions

(1xL + 1xR = 1 Pistol)

WBs = Load

TTB = Leg/Knee Raises

PJ = 60-65% 1RM