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Nov 17, 2017

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CrossFit Black Box – CrossFit

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Competitor/Accessory

Metcon (Weight)

With a Running Clock…

5min to find a heavy Push Press

5min to find a heavy Power Jerk

5min to find a heavy Split Jerk

*Score is the sum of the heaviest of each lift

Nov 16, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Reps)

With a Running Clock

0:00-4:00

400m Run

18 Hang Power Cleans, 115/75

Max Lateral Burpees Over Bar in remaining time

4:00-8:00 Rest

8:00-12:00

400m Run

15 Hang Power Cleans, 135/95

Max Lateral Burpees Over Bar in remaining time

12:00-16:00 Rest

16:00-20:00

400m Run

12 Hang Power Cleans, 155/105

Max Lateral Burpees Over Bar in remaining time

20:00-24:00 Rest

24:00-28:00

400m Run

9 Hang Power Cleans, 185/125

Max Lateral Burpees Over Bar in remaining time

**Score is total burpees performed

Competitor/Accessory

Metcon (Time)

1-2-3-4-5-6-7-8-9-10

Unbroken Chest to Bar Pull-Ups

Rest 2:00

10-9-8-7-6-5-4-3-2-1

Unbroken Toes to Bar

*Must drop from the bar between each set. Score is time including 2min rest

Nov 15, 2017

By: 0

CrossFit Black Box – CrossFit

Weightlifting

Back Squat (20min to find a Heavy Double, then 70% for 1×20)

Metcon

Metcon (Time)

Partner 800m Farmers Carry

2×70/53lb Kettlebells

Competitor/Accessory

Metcon (Distance)

Row Conditioning

:30 On/:30 Off

1:00 On/1:00 Off

1:30 On/1:30 Off

Repeat for a total of 3 Rounds. Score is total meters rowed

Partner WOD

By: 0

CrossFit Black Box – CrossFit

Metcon

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
Done in teams of 2. One person working at a time. Split reps as desired. 400s must be in 200m intervals split evenly.

Nov 10, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

7 rounds for time:

10 Front Rack Reverse Lunges, 95/65 (5 each leg alternating)

10 Power cleans, 95/65

20 Lateral Hops over the bar

200m Run

Competitor/Accessory

Metcon (Time)

1,000m SkiErg TT
*Ski 1,000m as fast as possible. Post time on C2 website for our team so we can enter to win a second SkiErg!

Metcon (No Measure)

On the 90 Seconds for 5 sets:

4 Front Squats, from rack is fine

10-15 C2B Pull-ups (depending on ability. Scale as necessary)

Squat weight: 70%-72%-74%-76%-78% of 1RM

**Aim is to go immediately into pull-ups following heavy squats with as little rest as possible

First Pull-up

Metcon (No Measure)

3 x 10 Barbell Bicep Curls

2min rest between sets

3 x 10 bent over barbell rows

2min rest between sets

Nov 9, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

For time:

50 Cal Assault Bike

800m Sandbag Run, 40/20

50 Cal Row

800m Run

50 Double Unders (2x singles)

Competitor/Accessory

Metcon (No Measure)

3 Rounds, resting as needed between movements:

:30 GHD Supine hold (facing up)

:30 Unilateral Kneeling Strict Press, Right (db)

:30 Unilateral Kneeling Strict Press, Left (db)

:30 Hip Extension Hold

:30 Straight Bar dips (matador)

Nov 8, 2017

By: 0

CrossFit Black Box – CrossFit

Weightlifting

Back Squat (20min to find heavy Double, then 70% for 1×20)

*Use 70% of your double for the day to do one set of 20 reps (can also add 5-10lbs to last week’s set of 20

Metcon

Metcon (AMRAP – Reps)

7 minute ladder:

3 Push Presses, 115/80

3 T2B

6 Push Presses, 115/80

6 T2B

Etc. adding 3 reps each round.

Score is total reps completed in the 7minutes.

Competitor/Accessory

Metcon (No Measure)

On the 90 seconds for 12minutes:

1 Power Snatch + 1 Hang Power Snatch + 1 Snatch Balance

*Build in weight as ability dictates. Focus is on timing and speed of footwork and arm rotation/lockout. Not necessarily as heavy as possible…technique is the focus here. #trusttheprocessandlistentothecoach

Nov 7, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

5 Rounds

400m Run

1 Round of “DT”
1 round of DT= 12 Deadlifts, 9 Hang Power Cleans, 6 Jerks (155/105)

Competitor/Accessory

Metcon (No Measure)

6 Rounds:

1:00 light row

20% of your max muscle ups

*If you’re still looking for your first MU, or trying to improve them..

4 Rounds:

6-8 Strict False Grip Ring Rows

6-8 30-40 second ring supports at the top of the dip

First Pull-up

Metcon (No Measure)

4 Rounds

6-8 Strict Ring Rows w/pause at the top

6-8 Strict Pull-ups w/band.

*Use band that makes pull-ups difficult but you can still do 6 unbroken