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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

Unloaded Friday

By: 0

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

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 Thursday

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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

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)

Running Conditioning

6x400m Sprints

1 min Rest between sets

Metcon (No Measure)

Core Conditioning

3 Rounds

1 min Russian Twists 20/14

1 min Abmat Sit Ups

1 min Hanging Knee Raises

1 min REST

Cool Down

Cobra Pose

Banded Hamstring Stretch

KB Calf Smash

June 29, 2017

By: 0

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

Inch worms w/pressout

20 dislocators w/pvc

10 OHS w/pvc

2 min double under practice

Metcon

Metcon (Time)

7 rounds for time:

5 Strict HSPU w/4″ deficit

10 Deadlifts, 225/155

15 T2B

20 Unbroken Double Unders

Cool Down

-Banded hamstring stretch

-Banded hip flexor stretch

-Rollout feet and calves

Competitor/Accessory

Metcon (No Measure)

4 sets of 15 Reverse Hypers

4 sets of 15 Banded Lateral Steps, each leg

3 sets of 15 Single Leg KB RDL 70/53, each leg

Accumulate 5 mins Ring Plank

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

AMRAP’s 4 (AMRAP – Rounds and Reps)

4min AMRAP

21 Cal Row

15 DB Push Press 45/35

9 DB Power Cleans 45/35

4 min Rest

4min AMRAP

21 Cal Row

15 DB Thrusters 45/35

9 DB Power Cleans 45/35

4 min Rest

4 min AMRAP

21 Cal Row

15 DB Front Rack Lunges 45/35

9 DB Power Cleans 45/35

Cool Down

June 28, 2017

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CrossFit Black Box – CrossFit

Warm-up

Calf stretch both legs

Leg swings both legs

500m Row

400m Run

20 Frankensteins

10 Inch worms w/pressout

Metcon

Metcon (Time)

5 x 400m Sprint

*2min rest between intervals
Score is total time including rest

Metcon (No Measure)

3 unscored rounds:

Max effort ring rows (elevate feet if necessary)

Max effort ring dips

Cool Down

-Banded across the body

-Super front rack

-Banded hamstring stretch

Competitor/Accessory

Paused Front Squat (4-4-4-4-4)

6 working sets of 4 Front Squats with a 3 secs pause on the first rep @70% of your 1RM Front Squat

Unloaded Tuesday

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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)

5 Rounds for Time

20 Wall Balls 20/14

15 Push Ups

10 Pull Ups

Cool Down

Banded Overhead Distraction

Roll Out Chest w Lax Ball

Pigeon Pose

Couch Stretch

Just 27, 2017

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CrossFit Black Box – CrossFit

Warm-up

500m Row

20 Frankenstein steps

20 Walking lunges

10 Up Downs

10 KB Deadlifts

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20min:

7 Cycles through the bear complex, 115/75

15 Burpees

*200m Run penalty for putting the bar down during bear complex

*1 cycle of bear complex = 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press from the behind

Cool Down

-Banded hamstring stretch

-Banded hip flexor stretch

-Super front rack stretch

Competitor/Accessory

Metcon (Time)

5 Rounds for Time

50m Double KB Front Rack Carry 53/35

50m Double OVH KB Waiter Walk Carry 53/35

100 Double Unders

June 26, 2017

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CrossFit Black Box – CrossFit

Warm-up

Calf stretch both legs

Leg swings both legs

400m Run

Spiderman crawl

Walking lunges w/twist

20 dislocators w/pvc

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Post total time including rest

Cool Down

-Banded overhead distraction

-Chest stretch

-Pigeon pose

Split Jerk (2-2-2-2-2-2)

65%/2

70%/2

75%/2

80%/2

85%/2 sets of 2