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July 7th, 2017

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CrossFit Black Box – CrossFit

Warm-up

400m Jog

20 Frankensteins

10 Broad Jumps

20 Walking Lunge steps

20 Air Squats

20 Dislocators w/pvc

Metcon

Metcon (Time)

15-12-9

Clusters, 155/105

Bar Muscle Ups
*BMU scale to C2B (NO BUTTERFLY ALLOWED)

Cool Down

Banded hip flexor stretch

Super front rack w/band

Rollout lats and legs

Competitor/Accessory

Power Snatch (1-1-1-1-1-1-1)

work up to a heavy single

Unloaded Thursday

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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 (AMRAP – Rounds and Reps)

22min AMRAP

200m Run

40 Air Squats

30 KB Swings 53/35

20 Push Ups

Cool Down

Couch Stretch

Roll out shoulders/chest w lax ball

Pigeon Pose

July 6th, 2017

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CrossFit Black Box – CrossFit

Warm-up

500m row

10 Inch worms w/pressout

20 Frankenstein steps

2 rounds:

10 Ring Rows

20 Dislocators w/pvc

10 GHD Sit-ups

Weightlifting

Sumo Deadlift (3-3-3-3-3-3)

Every 2min for 12 min. Start at 70% of conventioal DL. Post heaviest successful set.

Metcon

Metcon (AMRAP – Reps)

7 Minute Ladder:

2 Russian KBS, 70/53

2 Burpees

4 Russian KBS

4 Burpees

Etc.

*Continue up the ladder as far as possible. Score is total reps

Cool Down

-Banded hamstring stretch

-Pigeon pose

-Rollout legs and back

Competitor/Accessory

Metcon (No Measure)

30-20-10

GHD Sit Ups

Hollow Rocks

:30 sec DBall Hug Hold between rounds 150/80

Metcon (No Measure)

4 sets of 15 Reverse Hypers

4 sets of 15 Resistance Band Lateral Steps, each side

3 sets of 12 Resistance Band Glute Bridges

3 sets of 12 KB Single Leg RDL, each leg

Unloaded Wednesday

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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)

6 Rounds for Time

12 DB Deadlifts 50/35

9 Burpees

6 DB Hang Power Cleans 50/35

Cool Down

Pigeon Pose

Banded Hamstring Stretch

July 5th, 2017

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CrossFit Black Box – CrossFit

Warm-up

400m run

20 walking lunge steps

10 spiderman crawl steps

2 rounds

5 strict pullups

10 pushups

15 air squats

Metcon

Metcon (Time)

For time (20min cap)

30 Calorie Row

25m Burpee Broad Jump

20 Toes-to-Bar

15 Burpee Pull-ups

10 Front Squats, 205/135

5 Split Jerks, 205/135

10 Front Squats, 205/135

15 Burpee Pull-ups

20 T2B

25m Burpee Broad Jumps

30 Calorie Row

*Reps not completed under time cap are added as seconds on top of 20min for score.

Cool Down

-Pigeon pose

-Banded overhead distraction

-Banded across the body

Competitor/Accessory

Metcon (Time)

“Strict JT”

21-15-9

Strict Handstand Push Ups

Strict Ring Dips

Push Ups
15min CAP

July 3, 2017

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CrossFit Black Box – CrossFit

Warm-up

Calf stretch both legs

1min leg swings each leg

500m Row

400m Jog

20 Frankenstein steps

20 Dislocators w/pvc

20 OHS w/pvc

Metcon

Metcon (No Measure)

HERO HOPPER DAY!

Choosing from a stack of selected HERO WODs, each class will draw a workout to do during their specific class.

Since we are closed for Independence Day (tomorrow), today we suffer to honor those who have paid for our freedoms with their lives.

Cool Down

Dependent on the workout done

Partner WOD

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Announcements

All classes on Tuesday July 4th have been cancelled for the holiday. The schedule will remain the same on Monday the 3rd and resume to normal on Wednesday the 5th. We hope everyone has a fun and safe time celebrating the 4th of July!

CrossFit Black Box – Group/Partner WOD

Cool Down

400m jog

20 Frankensteins

10 Broad jumps

20 Air Squats

20 Push-ups

10 Hanging knee raises

Metcon

Metcon (Time)

In teams of 2 for total time:

10 alternating rounds (5 rounds each)

10 KBS, 53/35

10 Burpee Box Jumps, 24/20

Then…

20/15 Calorie row EACH

Then…

10 Alternating Rounds (5 Each)

100m sprint

10 Thrusters, 95/65

Cool Down

-Hamstring stretch

-Pigeon pose

-20 dislocators w/pvc

June 30, 2017

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Announcements

All classes on Tuesday July 4th have been cancelled for the holiday. The schedule will remain the same on Monday the 3rd and resume to normal on Wednesday the 5th. We hope everyone has a fun and safe time celebrating the 4th of July!

CrossFit Black Box – CrossFit

Warm-up

Rollout glutes and back

400m Run

20 Frankensteins

3 rounds

10 Air Squats

10 Ring Rows

10 Good morning w/barbell

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15min:

200m Run

20 Wall Balls, 20/14

10 Power Snatches, 135/95
200m run = 1 rep per 50m for partial rounds

Cool Down

-Pigeon pose

-Quad stretch

-Calf stretch

Competitor/Accessory

Metcon (Weight)

Barbell Conditioning

EMOMx8

3 Power Cleans + 3 Front Squats + 3 Push Jerks (165/115)

Unloaded Friday

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Announcements

All classes on Tuesday July 4th have been cancelled for the holiday. The schedule will remain the same on Monday the 3rd and resume to normal on Wednesday the 5th. We hope everyone has a fun and safe time celebrating the 4th of July!

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 – Reps)

For total reps:

1 min of Double Unders

1 min of DB Snatches 50/35

2 mins of Double Unders

2 mins of DB Snatches 50/35

3 mins of Double Unders

3 mins of DB Snatches 50/35

Cool Down

KB Calf Smash

Banded Hamstring Stretch

Pigeon Pose