Blog Search

Nov 22, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Reps)

3 Round:

AMRAP 5:

30ft Handstand Walk

5 Squat Snatches, 155/105

2 Rope Climbs

Rest 2:00
*Reset for each amrap. Score is total reps performed. 10ft hsw=10reps, 1 rope climb=1 rep

Competitor/Accessory

Metcon (No Measure)

Dog Sled Push

*Heavy AF*

50ft x 6

Rest 90 seconds between

Reverse Hypers (15-15-15-15)

Load 40% of 1RM Back Squat

Nov 21, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

10 Rounds for time:

3 Power Cleans, 205/135

15 Wall Balls, 20/14

Competitor/Accessory

Metcon (Time)

6 Rounds:

.5/.4mile Assault Bike

8 Pull-ups

6 C2B Pull-ups

4 Bar Muscle-ups

Rest 60 Seconds
*Score is total time including rest. Scale to Ring Rows, Jumping pull-ups, jumping c2b pull-ups

Nov 20, 2017

By: 0

CrossFit Black Box – CrossFit

Weightlifting

Back Squat (Find a new 1RM)

Metcon

Metcon (AMRAP – Reps)

7 minute ladder:

1 Push Press, 135/95

1 Strict Pull-up

2 Push Presses, 135/95

2 Strict Pull-ups

Etc.

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

Competitor/Accessory

Snatch (3-3-3-3-3-3 @ 75-80% of 1RM)

*Same weight across. Drop and reset

Pausing Overhead Squat (1-1-1-1-1-1 @85% of 1RM)

Pause 2 seconds at the bottom of each squat

Nov 17, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Competitor/Accessory

Metcon (Weight)

With a Running Clock…

5min to find a heavy Push Press

5min to find a heavy Power Jerk

5min to find a heavy Split Jerk

*Score is the sum of the heaviest of each lift

Nov 16, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Reps)

With a Running Clock

0:00-4:00

400m Run

18 Hang Power Cleans, 115/75

Max Lateral Burpees Over Bar in remaining time

4:00-8:00 Rest

8:00-12:00

400m Run

15 Hang Power Cleans, 135/95

Max Lateral Burpees Over Bar in remaining time

12:00-16:00 Rest

16:00-20:00

400m Run

12 Hang Power Cleans, 155/105

Max Lateral Burpees Over Bar in remaining time

20:00-24:00 Rest

24:00-28:00

400m Run

9 Hang Power Cleans, 185/125

Max Lateral Burpees Over Bar in remaining time

**Score is total burpees performed

Competitor/Accessory

Metcon (Time)

1-2-3-4-5-6-7-8-9-10

Unbroken Chest to Bar Pull-Ups

Rest 2:00

10-9-8-7-6-5-4-3-2-1

Unbroken Toes to Bar

*Must drop from the bar between each set. Score is time including 2min rest

Nov 15, 2017

By: 0

CrossFit Black Box – CrossFit

Weightlifting

Back Squat (20min to find a Heavy Double, then 70% for 1×20)

Metcon

Metcon (Time)

Partner 800m Farmers Carry

2×70/53lb Kettlebells

Competitor/Accessory

Metcon (Distance)

Row Conditioning

:30 On/:30 Off

1:00 On/1:00 Off

1:30 On/1:30 Off

Repeat for a total of 3 Rounds. Score is total meters rowed