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Unloaded Friday

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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

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

Cool Down

Banded OVH Distraction

Roll Out Shoulders w Lax Ball

Banded Hamstring Stretch

Thursday Crossfit

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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

Deadlift + Clean Complex (Weight)

9min Clock

Every 90 seconds, perform:

3 Deadlifts + 2 Power Cleans + 1 Hang Power Clean at 65% of your 1RM Clean

Crossfit Linchpin Test 3 (Time)

2 Rounds for Time

18 Calories Row

15 Thrusters 95/65

12 C2B Pull Ups
10min time CAP

Cool Down

Banded Hamstring Stretch

Pigeon Pose

Roll Out Shoulders/Chest w Lax Ball

Competitor/Accessory

Bench Press (8-8-8-8, across)

4 sets of 8 @70% of your 1RM

Super set with Bent Over Rows

Bent Over Row (10-10-10-10)

4 sets of 10

Men: 155lbs

Women: 105lbs

Thursday Unloaded

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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)

6 Rounds for Time

15 KB SDLHP 70/53

15 Hand Release Push Ups

15 Toes to Bar

30 Double Unders (60 Singles)

Cool Down

Roll Out Shoulders/Lats w Lax Ball

Banded Trap Stretch

Banded Hamstring Stretch

Wednesday Crossfit

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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

Metcon (Time)

21-18-15-12-9-6-3

Handstand Push Ups

Sumo Deadlift High Pulls 95/65

Bar-Facing Burpees
RX+: Strict HSPU

25min time CAP

Cool Down

Banded Trap Stretch

Roll Out Shoulders w Lax Ball

Banded Hamstring Stretch

Competitor/Accessory

Metcon (Time)

Conditioning

3 Rounds for Time

20 Calories Assault Bike

10 D-Ball to Shoulders (150/100)

Wednesday Unloaded

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)

21 min AMRAP

21 Ball Slams 40/30

14 Thrusters 35/25

7 Burpee Box Jumps 24/20

Cool Down

Pigeon Pose

Roll Out Shoulders w Lax Ball

Banded Hamstring Stretch

Tuesday Unloaded

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)

For Time

Teams of 2

200 Wall Balls (alternate every 10)

200 Box Jumps 30/24 (alternate every 10)

200 Calories Row (alternate every 20 cals)

Cool Down

Pigeon Pose

Couch Stretch

KB Calf Smash

Tuesday Crossfit

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

Back Squat (15-11-7)

15 reps @65%

11 reps @72%

7 reps @78%

Metcon (Time)

Flight Simulator

Unbroken Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

*if you break, restart the set*
12min time CAP

Singles: 3x

15-30-45-60-75-90-105-120-135-150-135-120-105-90-75-60-45-30-15

Cool Down

Pigeon Pose

KB Calf Smash

Couch Stretch

Samson Stretch

Competitor/Accessory

Metcon (Weight)

Snatch Grip Push Press + Snatch Balance + Overhead Squat Complex

Work up to a comfortable set, focusing on position, of:

3 Snatch Grip Push Press + 1 Snatch Balance + 2 Overhead Squats

then complete 5 working sets at the same weight.

Unloaded Monday

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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

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cool Down

Barbell Forearm Smash

Roll out Lats w Lax Ball

KB Calf Smash

Pigeon Pose

Monday Crossfit

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

Metcon (Time)

For Time

1 Mile Run

Isabel

1 Mile Run

Grace

1 Mile Run

Elizabeth

Men: 115lbs

Women: 85lbs
Isabel: 30 Snatches

Grace: 30 Clean & Jerks

Elizabeth:

21-15-9

Squat Cleans

Ring Dips

If your PR mile is not 8:30min or faster, you are to scale the runs to 1000 meters.

45min time CAP

Cool Down

Banded Hamstring Stretch

Pigeon Pose

Banded Trap Stretch

KB Calf Smash

Roll Out Shoulders/Chest w lax ball

Saturday Partner WOD

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CrossFit Black Box – Group/Partner WOD

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)

Teams of 2, For Time:

100 Calories Row

80 Russian KB Swings 70/53

60 Toes to Bar

40 Front Squats 205/145

60 Toes to Bar

80 Russian KB Swings 70/53

100 Calories Row