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1/20/2017

By: 0

Crossfit Pushinw8 – CrossFit

Warm-up

4 Rounds:

2x Back Squats (45/55/65/75%)

3x Strict Pull-Ups

5x Weighted Cossack Squats

10x Russian KB Swings

Weightlifting

Back Squat

5×3 BS @ 80% of 1RM

-Rest :90 between sets

Metcon

Bell (Time)

3 Rounds for time of:

21 Deadlifts, 185#

15 Pull-ups

9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here

Supplemental

Weighted Lunges

3×16 Weighted Lunges

-Alternate Legs

-8 reps each leg

-Not Walking

-Hold KBs/DBs/Plate

-Rest :90 between sets

1/18/2017

By: 0

Crossfit Pushinw8 – CrossFit

Warm-up

3x Front Squats (45%)

10x Lateral Leg Swings Each Leg

30′ Duck Walk

3x Front Squats (55%)

10x Forward Leg Swings Each Leg

30′ Ostrich Walk

3x Front Squats (65%)

10x Wall Balls (20/14)

30′ Bear Walk

Weightlifting

(1) 5×2 FS

(2) 3×5 GM

Front Squat

EMOM 5:00

•2x FS @ 70% 1RM

Good Mornings

3×5 Good Mornings

-Focus on Flat Back/Chest Up

-Ensure Knees Remain Relaxed

-Feet should now be wider than shoulders

-Rest :90 between sets

-Start at 40-45% of 1RM FS

Metcon

AMRAP 6:00

-Rest 1:00

AMRAP 6:00

Metcon (AMRAP – Reps)

AMRAP 6:00

•500M Row

•Max Effort Wall Balls (20/14)

*Perform a max effort of wall balls with remaining time.

**Score is total number of wall balls completed.
Scaling Options:

Wall Balls = Load

Metcon (AMRAP – Reps)

AMRAP 6:00

•25x Assault Bike Calories

•Max Effort Thrusters (95/65)

*Perform a max effort set of thrusters with remaining time.

**Score is total amount of thrusters completed.
Scaling Options:

Thrusters = Load

1/17/2017

By: 0

Crossfit Pushinw8 – CrossFit

Warm-up

EMOM 9:00

Min 1: 10x Arch to Hollow Swings

Min 2: :30 Jump Rope (Sgl/Dbl)

Min 3: 3x Push Press (50/60/70%)

Weightlifting

Push Press

3×5 Push Press

-2×5 @ 75% 1RM

-1×5 @ 80% 1RM

-Rest :90 Between Sets

Metcon

Metcon (AMRAP – Reps)

AMRAP 15:00

Ascending Ladder

1, 2, 3, 4, 5, etc.

•Toes To Bar

5, 10, 15, 20, 25, etc.

•Double-Unders

*Score is total completed reps within the 15:00.
Scaled Options:

TTB = Leg/Knee Raises

DU = Singles + Burpees

1/16/2017

By: 0

Crossfit Pushinw8 – CrossFit

Warm-up

3 Rounds:

7x Hand Release Push-Ups

5x Toe Touch & Reach

2x Back Squats (50/60/70%)

Weightlifting

Back Squat

5×3 BS @ 75% 1RM

-Rest :90 between sets.

Supplemental

Stiff Legged Deadlift

3×5 Stiff Legged Single Leg Deadlift

-Leg remains locked

-Hinge over at hips as low as possible while keeping the back flat

-5x Reps Each Leg w/ Barbell

-Rest :60-:90 b/t sets

Metcon

Metcon (Time)

10 Rounds:

•10x Burpees

•10x Ring Dips

-Rest 1:00 between Rounds.
Scaling Options:

Burpees = Reps

Ring Dips = Box/Bench

*20:00 Time Cap

**Total scored time includes rest minutes.

Snatch Work

By: 0

Crossfit Pushinw8 – Women’s Barbell Club

Weightlifting

1)Snatch Pull with Pause at Knee

Heavy 80+ 3 X 3

3 snatches 65% Pause at knee

2) Barbell Rows 3×3

3 snitches at 65% feel the pull

3) High Hang Snatch

3X3 Pop and go

3 snatches 65%

4) OHs with 3 Pause 3X3

Full squat snatches 3 at 65%

5) Snatch Grip PP 3X3

TGU if time

1/13/2017

By: 0

Crossfit Pushinw8 – CrossFit

Warm-up

4 Rounds Each Station

(Tabata Intervals)

KB Swings (53/35)

Arch to Hollow Swing

Jump Rope

Empty Bar Back Squat

Weightlifting

Back Squat

5×3 BS @ 75% of 1RM

-Rest :90 between sets

Metcon

Metcon (Time)

40x Box Jump Overs (24/20)

20x Toes to Bar

10x Power Snatch (135/95)

20x Toes to Bar

40x Box Jump Overs (24/20)
Scaled Options:

BxJ Overs = Height

TTB = Leg/Knee Raises

Pwr Sn = Load

Supplemental

Back Rack Lunge

3×10 Back Rack Lunges

-Alternate Legs

-5 reps each leg

-Not Walking

-Rest :90 between sets

1/11/2017

By: 0

Crossfit Pushinw8 – CrossFit

Warm-up

3 Rounds:

15/10x Calories Assault Bike

10x Russian KB Swings (70/53)

10x Goblet Squats (70/53)

Weightlifting

(1) 5×2 FS

(2) 3×5 GM

Front Squat

EMOM 5:00

•2x FS @ 65% 1RM

Good Mornings

3×5 Good Mornings

-Focus on Flat Back/Chest Up

-Ensure Knees Remain Relaxed

-Rest :90 between sets

-Start at 45% of 1RM FS

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Scaling Options:

Thrusters = Load

Pull-Ups = Reps / Rows

*10:00 Time Cap

1/10/2017

By: 0

Crossfit Pushinw8 – CrossFit

Warm-up

3 Rounds:

5x Strict Press

5x Inch Worms

250M Row

:30 Handstand Hold

Weightlifting

Push Press

3×5 PP @ 75% 1RM

-Rest :90 Between Sets

EMOM

Metcon (4 Rounds for reps)

EMOM 20:00 (4 Rounds)

•Min 1 : 7/5x Ring Dips

•Min 2 : 12/10x Cal Row

•Min 3 : :40 Handstand Hold

•Min 4 : 15x GHD Sit-Ups

•Min 5 : Rest

1/9/2017

By: 0

Crossfit Pushinw8 – CrossFit

Warm-up

3 Rounds:

300/200M Row

5x Back Squats (45/55/65%)

7x Ring Rows

Weightlifting

Back Squat

5×3 BS @ 70% 1RM

-Rest :90 between sets.

Metcon

Metcon (Time)

3 Rounds:

5x Strict Pull-Ups

10x Push Press (95/65)

15x Burpees Over Bar

*Rest 1:00 Between Rounds
Scaled Options:

PU = Banded or Ring Rows

PP = Load

BOB = Burpees

*Scored time includes rest minutes.

Supplemental

Stiff Legged Deadlift

3×5 Stiff Legged Deadlift

-Legs remain locked

-Hinge over at hips as low as possible while keeping the back flat

-Rest :60-:90 b/t sets