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Sept 22, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

For time:

3k Row

200 Double Unders (400 Singles)

1 Mile Run

Competitor/Accessory

Hang Power Clean (3-3-3-3-3)

5 Attempts looking for a new 3RM Hang power clean

First Pull-up

Metcon (No Measure)

3 rounds:

10 Barbell pull-ups

10 Barbell Bicep Curls

*Set bar on squat rack and use similar to a pull-up bar, with feet on the floor using help from the legs as necessary. Ask coach for assistance if needed.

Sept 21, 2017

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CrossFit Black Box – CrossFit

Weightlifting

Shoulder Press (5-5-5)

Push Press (3-3-3)

Split Jerk (1-1-1)

Competitor/Accessory

Metcon (No Measure)

15 Thrusters, 95/65

:30 Rest

12 Thrusters, 95/65

:30 Rest

9 Thrusters, 95/65

3:00 Rest

Repeat for 3 total rounds.

**All sets should be unbroken…scale weight if necessary. Building capacity and recovery.

Sept 20, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

For time:

50 Wall Balls, 20/14

50 Db Snatches, 50/35

35 Wall Balls, 20/14

35 Box Jumps, 24/20″

20 Wall Balls, 20/14

20 Deadlifts, 255/175

Competitor/Accessory

Metcon (Distance)

Rowing Intervals:

:30 Sprint, :30 Rest

1:00 Sprint, 1:00 Rest

1:30 Sprint, 1:30 Rest

Repeat for 3 total rounds. Score is total meters rowed

First Pull-up

Metcon (AMRAP – Rounds)

Death by Ring Rows:

1 Ring Row in the first minute

2 Ring Rows in the second minute

Continue as far as possible until you are no longer able to complete the number of rows in the given minute.

**Make rows moderately difficult based on your ability. Full range is rings to your chest. Walk your feet out to make them challenging, but I want at least 10 minutes completed.

Sept 19, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

7 rounds, each for time:

with a 3or4 min clock

400m Run

12 Toes-to-bar

Rest remaining time

*Score is your slowest round.
*Run in 2 groups based on running ability. (RX+ is on the 3min). All rounds must be completed within the allotted time in order to check either RX or RX+

*If scaling the run is necessary, shoot for a run that can be finished at or before 2:15 on a 4 min clock

Competitor/Accessory

Metcon (Weight)

Every 90 Seconds for as long as possible:

20 Double Unders

1 Snatch

*Starting weight 115/75, increasing by 10lbs each round.

**Scale weight as necessary to get at least 5 rounds increasing for each rep. Continue until you miss.
Post heaviest successful lift.

**IF POSSIBLE, SHOULD BE DONE SEPARATED AT LEAST A COUPLE OF HOURS FROM MAIN WOD**

Sept 18, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20min:

7 Power Cleans, 135/95

7 Front Squats, 135/95

7 Push Jerks, 135/95

7 Burpees

Competitor/Accessory

Metcon (No Measure)

50 x 4-count Flutter Kicks

50 Leg Levers

First Pull-up

Metcon (No Measure)

3 sets:

10 Strict Banded Pull-ups, pause at the bottom

90 seconds rest

Then…

3 sets:

10 dumbbell rear delt flys

Partner WOD

By: 0

CrossFit Black Box – Group/Partner WOD

Metcon

Metcon (AMRAP – Reps)

In Teams of 2:

With a running clock

AMRAP 3min:

20/17 Calorie Row

Max Burpees Over Rower in Remaining Time

3min Rest

AMRAP 3min:

25 Push Presses, 95/65

Max T2B in Remaining Time

3min Rest

AMRAP 3min:

30 Wall Balls, 20/14

Max Box Jump Overs in Remaining Time, 24/20″

3min Rest

AMRAP 3min:

200m Run

Max Double Unders in Remaining Time

*Divide singles by 2 for scaled score.

*P1 completes 3min amrap and rests while P2 completes the same amrap. Then P1 moves to second amrap, and so on…
**Score is total reps for all 4 amraps for both partners (exclude buy-in reps)

Sept 15, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

3 Rounds for time:

21 Cal Row

15 Burpee Box Jumps, 24/20″

9 Deadlifts, 275/185

Competitor/Accessory

Metcon (No Measure)

EMOM for 10min:

Odd: 10 GHD Sit-ups

Even: 2 Rope Climbs

*Scale rope climbs as necessary. If you’re new to GHD sit-ups, shorten range of motion to parallel to the floor

Sept 14, 2017

By: 0

CrossFit Black Box – CrossFit

Weightlifting

Push Press (1-1-1-1-1)

*5 attempts for a new 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

10 Wall Balls, 20/14

10 KBS, 70/53

Competitor/Accessory

Metcon (No Measure)

400m Heavy sled drag (athlete chooses the weight)

First Pull-up

Metcon (No Measure)

3 rounds:

10 one-arm dumbbell rows (heavy, each arm)

Max effort dead hang on pull-up bar

Sept 13, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

27-21-15-9

95/65 Squat Cleans

C2B Pull-ups

Competitor/Accessory

Metcon (Weight)

E2M for 10min:

3 OHS, athlete chooses weight.

*Increase weight as necessary. Post heaviest successful set of 3.

Miss an attempt, lower weight and finish the E2M at a lower weight.

Metcon (No Measure)

10min:

Handstand hold/handstand walk practice.

Sept 11, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon

Blake (Time)

4 Rounds for time of:

100′ Walking lunge, 45lb plate overhead

30 Box jumps, 24”

20 Wall-Ball Shots, 20#

10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here

Competitor/Accessory

Metcon (No Measure)

EMOM for 12min:

Odd: 2 TNG Cleans a +1 Jerk, 75% of 1RM CNJ

Even: 10 Burpees
*Scale burpees as necessary to finish by 40 seconds