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June 7, 2017

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CrossFit Black Box – CrossFit

Warm-up

500m Row

20 Frankenstein steps

20 Walking Lunges

3 rounds:

5 Strict pull-ups

10 Hand Release Push-ups

15 GHD Sit-ups

Weightlifting

Metcon (Weight)

One set E2M for 10 Minutes:

10-8-6-8-10 Clean and Jerk, 135/95

**IMPORTANT** Scale weight as necessary to stick to TOUCH AND GO, UNBROKEN SETS. Roughly 30 seconds or less of work, 90 seconds of rest.

Metcon

Metcon (Time)

For Time:

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

*50ft Walking Lunges before each set

Cool Down

-Pigeon Pose

-Banded hamstring stretch

-Super front rack w/band

Competitor/Accessory

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

65%/3

70%/3

75%/3

80%/3

85%/2

(90%/1)3

Unloaded Wednesday

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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 (10-10-10-10)

12 mins to work on 4 sets of 10 Single Arm Dumbell Presses, work up to the heaviest possible set of Unbroken 10

4 sets each arm

Metcon (Time)

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

*50ft Walking Lunges BEFORE each set*

Cool Down

Roll Out Shoulders w Lax Ball

Roll out Chest w Lax Ball

Pigeon Pose

Roll Out Glutes w Foam Roller

Eric’s Bday!

By: 0

CrossFit Black Box – CrossFit

Warm-up

-Rollout feet w/lax ball

-1min calf stretch each leg

-1min pigeon pose each side

-200m run

-20 Frankenstein steps

-20 Walking Lunge steps

-2min in the bottom of a squat

Metcon

Metcon (Time)

For time:

150 Double Unders

40 T2B

27 Thrusters, 75/55

100 Double Unders

30 T2B

21 Thrusters, 75/55

50 Double Unders

20 T2B

15 Thrusters, 75/55

25 Double Unders

10 T2B

9 Thrusters, 75/55

Cool Down

-Calf rollout w/kb

-Pigeon pose

-Samson stretch

Competitor/Accessory

Metcon (No Measure)

2 rounds:

400m Sled Drag (add2 45’s to the sled)

400m Farmers Carry 70/53

Then, not for time:

4 sets of 15 Reverse Hypers

Accumulate 3min w/Dball Hug Hold 150/80

Accumulate 6 min ring plank hold

Unloaded Tuesday

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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

Metcon (Time)

For time:

150 Double Unders

40 T2B

27 DB Thrusters 35/25

100 Double Unders

30 T2B

21 DB Thrusters 35/25

50 Double Unders

20 T2B

15 DB Thrusters 35/25

25 Double Unders

10 T2B

9 DB Thrusters 35/25

Cool Down

KB Calf Smash

Cobra Pose

Samson Stretch

Pigeon Pose

June 5, 2017

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CrossFit Black Box – CrossFit

Warm-up

2 rounds

1min leg swings

100m jog

10 Spiderman stretch steps

10 Frankentsteins

10 Box Jumps, 24/20″

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
*12min time cap

Weightlifting

Deadlift (3×3-3-3-3)

3 sets of 3-3-3-3

*Rest 20 sec between sets. Rest 2:30 between clusters of sets.
Post wieght used for 3rd cluster of sets

Cool Down

-Supre front rack stretch w/band

-Banded hamstring stretch

-Pigeon pose

Competitor/Accessory

Metcon (No Measure)

5 Rounds

1 min of easy Rowing

5-8 Muscle Ups

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

Metcon (Time)

21-15-9

KB Swings 70/53

Goblet Squats 70/53

Hand Release Push Ups

12min CAP

Metcon (AMRAP – Reps)

3 Rounds

1 min of Abmat Sit Ups

1 min of Hollow Rocks

1 min of Hanging Knee Raises

1 min REST

Cool Down

Banded Hamstring Stretch

Pigeon Pose

Couch Stretch

Roll Out Shoulders/Lat w Lax Ball

Cobra Pose

June 3rd Partner WOD

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CrossFit Black Box – Group/Partner WOD

Warm-up

1min calf stretch each side

1min leg swings each leg

400m jog

20 frankensteins

10 spiderman crawl steps

3 min in the bottom of a squat

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

“You go, I go” format

AMRAP in 20min:

200m Run

12 Calorie Row

12 Thrusters, 75/55

One partner does a round, while the other rests, then they switch. Score is total rounds&reps completed by the team.

Cool Down

-Pigeon pose

-Samson stretch

-20 Dislocators w/pvc

June 2, 2017

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CrossFit Black Box – CrossFit

Warm-up

400m run

3 rounds

20 Frankensteins

20 walking lunges

10 hand release pushups

10 ghd situps

Cool Down

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

Banded Across the Body

Banded Hamstring Stretch

Competitor/Accessory

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

65%/3

70%/3

75%/3

80%/3

85%/2

(90%/1)3

June 2, 2017

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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