Blog Search

Just 27, 2017

By: 0

CrossFit Black Box – CrossFit

Warm-up

500m Row

20 Frankenstein steps

20 Walking lunges

10 Up Downs

10 KB Deadlifts

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20min:

7 Cycles through the bear complex, 115/75

15 Burpees

*200m Run penalty for putting the bar down during bear complex

*1 cycle of bear complex = 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press from the behind

Cool Down

-Banded hamstring stretch

-Banded hip flexor stretch

-Super front rack stretch

Competitor/Accessory

Metcon (Time)

5 Rounds for Time

50m Double KB Front Rack Carry 53/35

50m Double OVH KB Waiter Walk Carry 53/35

100 Double Unders

Unloaded Tuesday

By: 0

CrossFit Black Box – CrossFit Unloaded

CFBB Warm Up (No Measure)

500m Row/400m Run

Frankeinsteins

1 min Pigeon Pose each leg

10 KB Single leg RDL 35/26, each leg

20 KB Deadlifts 53/35

10 Goblet Squats 53/35

Metcon (Time)

5 Rounds for Time

20 Wall Balls 20/14

15 Push Ups

10 Pull Ups

Cool Down

Banded Overhead Distraction

Roll Out Chest w Lax Ball

Pigeon Pose

Couch Stretch

June 26, 2017

By: 0

CrossFit Black Box – CrossFit

Warm-up

Calf stretch both legs

Leg swings both legs

400m Run

Spiderman crawl

Walking lunges w/twist

20 dislocators w/pvc

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Post total time including rest

Cool Down

-Banded overhead distraction

-Chest stretch

-Pigeon pose

Split Jerk (2-2-2-2-2-2)

65%/2

70%/2

75%/2

80%/2

85%/2 sets of 2

Unloaded Monday

By: 0

CrossFit Black Box – CrossFit Unloaded

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (AMRAP – Rounds and Reps)

14min AMRAP

500m Row

14 KB Swings 53/35

14 Box Jumps On & Overs 24/20

2 min REST

7min AMRAP

250m Row

7 KB Swings 53/35

7 Burpee Box Jump On & Overs 24/20

Cool Down

Banded Hamstring Stretch

Overhead Distraction

KB Calf Smash

Team Workout

By: 0

CrossFit Black Box – Group/Partner WOD

Cool Down

1min leg swings

Samson stretch 1min each side

400m run

20 walking lunges w/twist

10 inch worms w/cobra pose

Metcon

Metcon (Time)

In Teams of Two:

Three rounds for time:

400m Medball Carry, 20/14

50 Power cleans, 95/65

40 Bar Facing Burpees

30 GHD Sit-ups

20 Push Jerks, 95/65

*you go/I go format, only one working at a time. Break up work however you want. Must run together and can trade off the medball as necessary.

Cool Down

20 dislocators w/pvc

cobra pose

Banded hamstring stretch

Unloaded Friday

By: 0

CrossFit Black Box – CrossFit Unloaded

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (AMRAP – Rounds and Reps)

16min AMRAP

8 DB R-Arm OVH Walking Lunges 50/35

8 DB L-Arm OVH Walking Lunges 50/35

16 Russian KB Swings 70/53

100m DB Waiter Walk Carry 50/35

Cool Down

Banded OVH Distraction

Banded Across the Body

Roll Out Glutes

June 23, 2017

By: 0

CrossFit Black Box – CrossFit

Warm-up

500m Row

Samson stretch 1min each side

Cobra pose 1min each side

3 rounds:

5 Ring rows

10 Push-ups

15 Air Squats

Metcon

Metcon (AMRAP – Reps)

Death by Thrusters & Pullups

75/55

1st min: 1 thruster + 1 pull-up

2nd min: 2 thrusters + 2 pull-ups

Etc.

*Once you cannot finish both movements in the given minute, continue as long as possible with just the thrusters.

Score is total reps completed for all.

Cool Down

-Banded overhead distraction

-Banded across the body

-Quad stretch and rollout

Competitor/Accessory

Power Snatch (3-3-3-3-2-2-1-1-1)

60%/3

65%/3

70%/3

75%/3

2 sets of 2 @80%

3 sets of 1 @85%

Metcon (Time)

Running Conditioning

3 x 400m

1 min Rest between runs

5 x 200m

:30 secs rest between runs

9 x 100m

:15 secs between runs
score is total time including rest

June 22, 2017

By: 0

CrossFit Black Box – CrossFit

Warm-up

1min calf stretch each leg

1min leg swings each leg

2 rounds:

200m jog

10 Up/Downs

10 Russian KBS

Metcon

Metcon (AMRAP – Reps)

Amrap in 4min

400m run

15 burpees over bar

Max rep power cleans, 135/95

Rest 4min

Amrap in 4min

400m run

10 burpees over bar

Max rep power cleans, 155/105

Rest 4min

Amrap in 4min

400m run

5 burpees over bar

Max rep power cleans, 185/135
*Score is total power cleans for all 3 rounds.

**To complete RX, at least one power clean at each prescribed weight must be performed.

Cool Down

-Banded hamstring stretch

-Couch stretch on wall

-Rollout glutes and back

Competitor/Accessory

Metcon (Time)

4 Rounds for Time

100m Sled Push

8 Deadlifts 255/175
Athlete’s weight choice on sled pushes, should be able to complete 50m without breaking.

Metcon (No Measure)

Midline NOT for time

4 sets of 15 Reverse Hypers

4 sets of 15 Banded Lateral Resistance Band Steps (each side)

3 sets of 15 Single Leg KB RDL 70/53 (each leg)

Accumulate 4 mins of Ring Plank

Unloaded Thursday

By: 0

CrossFit Black Box – CrossFit Unloaded

CFBB Warm Up (No Measure)

500m Row/400m Run

Frankeinsteins

1 min Pigeon Pose each leg

10 KB Single leg RDL 35/26, each leg

20 KB Deadlifts 53/35

10 Goblet Squats 53/35

Metcon (Time)

With a 20min Running Clock

“Fran meets Annie”

0:00-10:00

“Fran”

21-15-9

DB Thrusters 45/30

Pull Ups

at the 10 minute mark…

“Annie”

50-40-30-20-10

Double Unders

Abmat Sit Ups

Cool Down

Cobra Pose

KB Calf Smash

roll Out lats with Lax Ball

Unloaded Wednesday

By: 0

CrossFit Black Box – CrossFit Unloaded

CFBB Warm Up 2.0 (No Measure)

500m Row/400m Run

2 mins of Single Unders

KB Calf Smash

KB Deadlifts 53/35, 20 reps

Goblet Squats 53/35, 10 reps

10 Single Arm DB Press, each arm

Metcon (Time)

50 Calories Row

25 Burpees

40 Calories Row

20 Box Jumps 24/20

30 Calories Row

15 Burpee Box Jumps 24/20

20 Calories Row

10 Burpee Box Jump Overs 24/20

Cool Down

Roll Out Shoulders/Chest

Banded Hamstring Stretch

KB Calf Smash