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Aug 18, 2018

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

Teams of 2

20 Alternating Rounds (10 each)

10 Cal Row

10 Ball Slams 40/30

Competitor

Metcon (No Measure)

2 Rounds (Not For Time)

20 Strict Ring Rows

20 Strict Dips

10 Low Ring MU Transitions

10 Strict Toes to Bar

10 Strict Muscle Ups (if Able)

Shoulder Press (8-8-8)

Aug 17, 2018

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Death by 10m Sprint

Metcon (Time)

3 Rounds for Time

7 DB Clean and Jerks L Arm 50/35

15 Double Unders

7 DB Clean and Jerks R Arm 50/35

15 Double Unders

Rest :90

Competitor

Metcon (Weight)

E2M for 16 Minutes

2 Pause Cleans (Knee) + 2 Pause Split Jerks (In Dip)

Aug 14, 2018

By: 0

CrossFit Black Box – CrossFit

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Competitor

Metcon (No Measure)

5 Supersets

5 Strict Dumbbell Presses Each Arm

30-45 sec Handstand Hold

Rest 3:00

Metcon (No Measure)

20 Min Light Assault Bike

July 16, 2018

By: 0

CrossFit Black Box – CrossFit

Weightlifting

Back Squat (5-5-5-5 @ 75% of 1RM)

Metcon

Metcon (Time)

3 Rounds for time:

60 Double Unders

40 Abmat Sit-ups

20 Box Step Overs, 24/20″

Competitor

Metcon (No Measure)

4 sets:

Max effort strict pull-ups

30-45 sec Handstand Hold on wall

Rest 3-4 min between sets

Metcon (AMRAP – Reps)

AMRAP 2min:

20/17 cal assault bike

Max D-Ball Clean in remaining time

Rest 2:00 and repeat for 4 rounds

*Scores should be within 2-3 reps of each other for every round. Strong but steady pace, do not burn out in round 1.
*score total reps of D-ball…clean over the shoulder alternating shoulders

Team WOD

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

In Teams of 3:

21-15-9

Calorie Row

Box Jumps, 24/20″

Kettlebell Swings, 53/35

*400m Run together after each round

Each partner performs all 3 movements each round, when all 3 teammates are done they run together

Competitor

Metcon (No Measure)

Pause Split Jerks

3-3-3-3-3

Pause in the dip and pause at the receiving position.

Goal is working technique over max weight.

Metcon (No Measure)

Every 90 seconds for 6 rounds:

10 GHD Sit-ups

5 Shoulder to Overhead, 155/105

July 10, 2018

By: 0

CrossFit Black Box – CrossFit

Weightlifting

Back Squat (20 Min to find a 1RM)

Metcon

Metcon (Time)

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

*50ft Walking Lunge Steps before each set

Competitor

30 Minute Row (Distance)

30 Minute Row for Meters
**Test to measure longer aerobic capacity, pacing and mental strength in longer events

July 6, 2018

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

For time:

15 Shoulder to Overhead, 165/115

20 Bar-Facing Burpees

25 Wall Balls, 20/14

10 Shoulder to Overhead, 165/115

15 Bar-Facing Burpees

20 Wall Balls, 20/14

5 Shoulder to Overhead, 165/115

10 Bar-Facing Burpees

15 Wall Balls, 20/14

Competitor

Metcon (No Measure)

4 Rounds

AMRAP 2:00

400m Run

Max Ring Muscle-ups in remaining time

Rest 4:00 between efforts

*Scale run distance or time per round as necessary

Accessory

Metcon (No Measure)

Barbell Split Squats (bar on back)

3 x 10 each leg

3 x 10 each leg

Goblet Lateral Lunges w/kb

Reverse Hyper

4 x 15 reps 40-50% of Back Squat