Blog Search

June 2, 2017

By: 0

CrossFit Black Box – CrossFit Unloaded

Metcon

Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here

June 1, 2017

By: 0

CrossFit Black Box – CrossFit

Warm-up

1min calf stretch each leg

1min leg swings

1min samson stretch each side

400m jog

20 dislocators w/pvc

20 push presses w/empty bar

Metcon

Metcon (Time)

6x5min rounds, each for time:

400m Run

7 Shoulder-to-Overhead (1RM strict press weight)

10 Toes-to-bar

*rest for remaining time
Score is slowest time of all six rounds

Cool Down

-Banded overhead distraction

-Banded across the body

-cobra pose

Competitor/Accessory

()

Metcon (No Measure)

4 Rounds NOT for time

200m Sled Drag w/ vest (add a 45lbs plate and 25lbs to the sled)

1 min D-Ball Hug Hold 150/80

Unloaded Thursday

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)

6 rounds for slowest time:

With a 5 min clock:

500m Row

15 DB Push Press 45/30

10 Toes to Bar

*rest remaining time. Slowest round is score

Cool Down

Banded OVH Distraction

Cobra Pose

Banded Hamstring Stretch

KB Calf Smash

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

Goblet Squat (18-18-18-18 )

EMOM: Every minute for 4 minutes perform 18 Goblet Squats, find the heaviest possible weight.

Metcon (Time)

4 Rounds for Time

200m Run

18 Wall Balls 20/14

15 KB Swings 53/35

12 Burpees

Cool Down

Pigeon Pose

Couch Stretch

Banded OVH Distraction

May 31, 2017

By: 0

CrossFit Black Box – CrossFit

Warm-up

1min calf stretch each leg

1min leg swings each leg

400m run

Spiderman stretch

10 Inch worms

15 Goblet squats, 53/35kb

15 KB Deadlifts, 53/35kb

Weightlifting

Front Squat (3-3-3-3)

3 x 3-3-3-3, 20 sec rest between sets

Rest 2:30 between clusters of sets
*Score is weight for 3rd cluster of sets

Metcon

Metcon (Time)

4 rounds:

21 Cal Row

18 Wall Balls, 20/14

15 Kettlebell Swings, 53/35

12 Burpees
*16min time cap

Cool Down

-Wall stretch

-Pigeon pose

-20 dislocators w/pvc

Competitor/Accessory

Metcon (No Measure)

EMOMx8:

Odd: 4-7 Muscle-ups

Even: 14 DB OHS (50/35) (7/side)

Unloaded Tuesday

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)

10min AMRAP

12 Alt DB Snatches 50/35

12 Cal Row

5 min REST

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

12 Double KB Deadlifts 70/53

3 Wall Walks

Cool Down

Banded Hamstring Stretch

Pigeon Pose

May 30, 2017

By: 0

CrossFit Black Box – CrossFit

Warm-up

500m row

1min Samson Stretch each side

3 rounds:

20 Frankensteins

20 Walking Lunge Steps

10 Inch Worms w/pressout

Weightlifting

Metcon (Weight)

Power Snatch

1 Set Every 2 Minutes:

10-8-6-8-10 at 135/95lbs

*Scale as needed in order to make sure sets are unbroken, touch and go.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10min:

6 Deadlifts, 315/205

60ft Hanstand Walk

Cool Down

-Banded hamstring stretch

-Pigeon pose

-Lax ball rollout on shoulders

Competitor/Accessory

Metcon (No Measure)

3 Rounds NOT for Time

27 Hip Extensions

21 Medball GHD Sit Ups 20/14

15 Hollow Rocks

9 Strict Toes to Bar

4 sets of 15 Reverse Hypers

MURPH

By: 0

CrossFit Black Box – Group/Partner WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Friday Unloaded

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

Single Arm Dumbell Press (10-10-10)

3 sets of 10 reps in each arm. Work up to a moderately heavy set

Metcon (Time)

For Time

500m Row

30 Burpees

500m Row

20 Burpees

500m Row

10 Burpees

Cool Down

Roll Out Shoulders w Lax Ball

Banded Hamstring Stretch

roll out Chest w Lax Ball