Blog Search

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 (AMRAP – Rounds and Reps)

18min AMRAP

9 Burpee Box Jump Overs 24/20

18 Abmat Sit Ups

9 Alternating DB Snatches 50/35

Cool Down

Roll Out Shoulders

Cobra Pose

Banded Hamstring Stretch

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 (Time)

Every 5 minutes for 20 minutes:

40 Wall Balls 20/14

30 Russian KB Swings 70/53

20 Pull Ups
score is slowest round

Cool Down

Pigeon Pose

Banded OVH Distraction

Roll out Shoulders/Lats

Crossfit Monday

By: 0

CrossFit Black Box – CrossFit

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

Bear Complex (1 Rep Max)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
7 rounds through without dropping the bar. Must touch and go, may rest anywhere else except the ground.

Cool Down

Banded Hamstring Stretch

Banded Trap Stretch

Roll Out Shoulders/Glutes/Quads/Lats

Banded OVH Distraction

Competitor/Accessory

Metcon (Time)

Row Conditioning

50 Cal Row

4 min Rest

40 Cal Row

3 min Rest

30 Cal Row

2 min Rest

20 Cal Row

1 min Rest

10 Cal Row

Unloaded Friday

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 (AMRAP – Rounds and Reps)

14min AMRAP

14 Calories Row

28 KB Deadlifts 70/53 (one KB)

14 Hand Release Push Ups

28 Grasshoppers

Cool Down

Banded Hamstring Stretch

Roll Out Shoulders/Glutes

Cobra Pose

Crossfit Friday

By: 0

CrossFit Black Box – CrossFit

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

400m Run

12 Deadlifts 225/155

Cool Down

Banded Hamstring Stretch

Pigeon Pose

KB Calf Smash

Competitor/Accessory

Metcon (No Measure)

5 Rounds NOT for time

1 min of Easy Rowing

8 Ring Muscle Ups

Metcon (No Measure)

4 Rounds NOT for time

20 Lateral Resistance Band Steps, each side

20 Reverse Hypers

20 KB Single Leg RDL 53/35, 10 each leg

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)

For Time

100 DB Snatches 50/35

80 Bar-Facing Burpees

60 Toes to Bar
Use paralettes for bar-facing burpees

20min time CAP

Cool Down

Banded Hamstring Stretch

Cobra Pose

Roll Out Shoulders/Glutes

Crossfit Thursday

By: 0

CrossFit Black Box – CrossFit

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

5k Row (Time)

Max Effort 5k Row

Metcon (Time)

Accumulate 5 mins in a plank hold

*10 Ball Slams 40/30 every time you break*

Cool Down

Banded Hamstring Stretch

Couch Stretch

Pigeon Pose

Competitor/Accessory

Power Clean (3-3-3-2-2-1-1-1)

3 reps @65%

3 reps @70%

2 sets of 3 reps @75%

2 sets of 2 reps @80%

2 sets of 2 reps @85%

3 sets of 1 rep @90%

Wednesday Crossfit

By: 0

CrossFit Black Box – CrossFit

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

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
7 min CAP

Push Press + Split Jerk (2+1)

15mins to work up to a heavy complex of:

2 Push Presses + 1 Split Jerk

Cool Down

Roll Out Shoulders

Banded Hamstring Stretch

Samson Stretch

Competitor/Accessory

Metcon (Time)

For Time

100m Farmer’s Carry 70/53

30 Calories Row

100m Farmer’s Carry 70/53

30 Calories Row

100m Farmer’s Carry 70/53

Unloaded Wednesday

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

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Singles x3

Metcon (AMRAP – Rounds and Reps)

Death by Wall Balls 20/14 times 2

Min 1: 2 rep

Min 2: 4 Reps

Min 3: 6 Reps

etc…

until you can no longer complete the number of reps within the min

Cool Down

Couch Stretch

Cobra Pose

KB Calf Smash

Pigeon Pose