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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)

Running Conditioning

3x800m Run

3 min rest between rounds

Metcon (No Measure)

4 Rounds

1 min of Russian Twists 20/14

1 min of Hollow Rocks

1 min Plank

1 min Rest

AUSTIN BIRTHDAYYYYY WODDDDDDD

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CrossFit Black Box – CrossFit

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

Austin’s 21st Birthday (AMRAP – Rounds and Reps)

21 min AMRAP

5 Power Snatches 135/95

16 Toes to Bar

96 Double Unders
Scale for double unders: 96 Singles. Do NOT double/triple reps

Cool Down

Banded Trap Stretch

Banded Hamstring Stretch

KB Calf Smash

Cobra Pose

Competitor/Accessory

Metcon (Time)

800m Farmer’s Carry For Time

70lbs KBs for Men

53lbs KBs for Women

Monday Crossfit

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CrossFit Black Box – CrossFit

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

Back Squat (1 Rep Max)

15 minutes to find a new 1RM Back Squat

Metcon (Time)

3 Rounds for Time

21 Wall Balls 20/14

15 Pull Ups

9 Clean & Jerks 115/85

Cool Down

Pigeon Pose

Couch Stretch

Roll Out Glutes/Lats w Lax Ball

Competitor/Accessory

Metcon (Time)

Running Conditioning

6x400m Sprints

2 min Rest between sets

score is slowest round

Unloaded Monday

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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)

21-15-9

DB Push Press 45/30

Pull Ups

3 min REST

9-15-21

DB Push Press 45/30

Burpees

Cool Down

Banded OVH Distraction

Roll Out Shoulders/Chest/Lats w Lax Ball

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)

For Time

500m Row

30 Goblet Squats 70/53

500m Row

30 DB Box Step Ups 45/30, 20″ box for all

500m Row

30 Goblet Squats 70/53

500m Row

Cool Down

Pigeon Pose

Couch Stretch

Banded Hamstring Stretch

Roll Out Glutes

Saturday Partner WOD

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CrossFit Black Box – Group/Partner WOD

Hortman (AMRAP – Rounds and Reps)

45-Minute AMRAP of:

800m Run

80 Squats

8 Muscle-ups
In honor of U.S. Army Captain John D. Hortman, 30, of Inman, SC, died on August 8, 2011
To learn more about Hortman click here
Partner WOD:

Split work in 2 in “You go, I go” Format.

Partner 1: 400m Run, 40 Air Squats, 4 Ring Muscle Ups while Partner 2 rests

Crossfit Friday

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CrossFit Black Box – CrossFit

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

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
Women: 185lbs

20″ Box

Cool Down

Banded Hamstring Stretch

Cobra Pose

Roll Out Shoulders w Lax Ball

Pigeon Pose

Competitor/Accessory

Metcon (No Measure)

4 sets of 15 Reverse Hypers

4 sets of 15 Resistance Band Lateral Steps

Unloaded Friday

By: 0

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)

“Unloaded McGhee”

30min AMRAP

10 KB Deadlifts 70/53 (2 KB’s, one each side)

13 Push Ups

9 Box Jumps 24/20

Cool Down

Banded Hamstring Stretch

Pigeon Pose

Roll Out Shoulders/Chest w Lax Ball

KB Calf Smash

Unloaded Thursday

By: 0

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

Unloaded 15.5 Open Workout (Time)

27-21-15-9

Calories Row

Thrusters 45/30

Cool Down

Banded Hamstring Stretch

Pigeon Pose

Banded OVH Distraction

Roll Out Shoulders w Lax Ball

Crossfit Thursday

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CrossFit Black Box – CrossFit

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

Metcon (Time)

For Total Time

21-15-9

Push Jerks 115/85

C2B Pull Ups

3 min REST

9-15-21

Push Jerks 115/85

*50 Double Unders after each set*

Cool Down

Roll Out Shoulders/Lats w Lax Ball

Banded OVH Distraction

Banded Across the Body

KB Calf Smash

Competitor/Accessory

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

3 reps @60%

3 reps @65%

2 reps @70%

2 sets of 2 reps @80%

2 sets of 2 reps @85%

2 sets of 1 rep @90%

1 rep @92%