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Oct 31, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

For time:

400m Run

30 Wall Balls, 20/14

30 Box Jumps, 24/20″

400m Run

30 Kettlebell Swings, 53/35

400m Run

30 Kettlebell Swings, 53/35

400m Run

30 Wall Balls, 20/14

30 Box Jumps, 24/20″

Competitor/Accessory

Metcon (Time)

For time:

40 DU, 25 GHD Situps

40 DU, 20 GHD SItups

40 DU, 15 GHD Situps

40 DU, 10 GHD Situps

40 DU, 5 GHD Situps

**If you’re new to ghd situps, scale range of motion to parallel to the floor

10-31-17

By: 0

CrossFit Black Box – TCC Softball

Warm-up

1) 400m Run

2) Banded Knee Shuffles (10 Steps ea side)

3) QL Stretch on Rig (:30 each side)

4) Pidgeon Pose (3sec and switch) x 10 ea Leg

5) Spider-Man Crawls (Length of Rig) x 2

6) Banded Single Arm Lat Pull

7) Banded Face Pulls

Weightlifting

Deadlift

3-3-3-3-3 @ Front Squat 2RM Weight

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Low Band Row

8-8-8

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Tricep Push Downs

8-8-8

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Nordic

5-5-5

Oct 30, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

For total time:

15-12-9

Burpees

Power Snatch, 115/80

Immediately into…

15-12-9

T2B

Power Clean & Jerk, 115/80

Competitor/Accessory

3 Position Clean + Split Jerk (1-1-1-2-2)

1 Complex at each of the following weights…

1@50% of Cln

1@60%

1@70%

2@75%

2@85%

3 Pos Clean=1 at Hips, 1 at Knees, 1 from Floor
Rest as needed between sets

First Pull-up

Metcon (No Measure)

3 unscored rounds:

10 Bend over barbell rows (heavy)

Max effort dead hang from pull-up bar

Partner WOd

By: 0

CrossFit Black Box – Group/Partner WOD

Metcon

Metcon (AMRAP – Reps)

In Teams of 2:

6 min amrap:

10/7 cals bike

2 rope climbs

3 min rest

6 min amrap:

7 clean and jerks 95/65

7 t2b

3 min rest

6 min amrap

10/7 cals row

10 burpees over the erg

*For each couplet, one partner will complete a full round, then the other partner will do the same, etc.

score is total reps for all combined.

Oct 27, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

4 Rounds for time:

18 Unbroken Wall Balls, 20/14

15 Deadlifts, 225/155

12 Box Jump Overs, 24/20″

9 Burpee Pull-ups

Competitor/Accessory

Push Press (3-3-3-3-3)

*Work to a heavy triple for the day

First Pull-up

Metcon (AMRAP – Rounds and Reps)

Death By Strict Ring Rows:

1 Ring Row in the first min

2 Ring Rows in the second min

3 Ring Rows in the third min

And So on…Continue until you can no longer perform the required number of reps in a given min. Score is completed rounds plus extra reps
*Make rows challenging and at full range of motion…rings to the chest and arms fully extended. Walk feet out as far as necessary to make them challenging.

Oct 26, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Reps)

In team of 2:

4min Max Cal Assault Bike

1min Rest

4min Max Double Unders

1min Rest

4min Max Russian KBS, 70/53

1min Rest

4min Max Double Unders

1min Rest

4min Max Cal Assault Bike

*Switch off as desired. Only one partner working at a time.

**Score is total reps for all 5 rounds

Competitor/Accessory

Metcon (No Measure)

One the 90 seconds:

1 Hang Power Clean + 1 Pause Front Squat(2 sec) + 1 Squat Clean

% of Clean 1RM

50%-55%-60%-65%-70%-75%

*Touch and go the squat clean if possible. If not, drop after front squat and immediately reset for squat clean

Oct 25, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Reps)

AMRAP in 4min:

27/22 Cal Row

27 Burpees

27 C2B Pull-ups

Rest 4min

AMRAP in 4min:

21/18 Cal Row

21 Burpees

21 T2B

Rest 4min

AMRAP in 4min:

15/12 Cal Row

15 Burpees

15 Pull-ups

**Score is total reps combined for all 3 triplets

Competitor/Accessory

Metcon (Time)

18-15-12-9

Kipping HSPU

1min rest between sets
*Scale as necessary. If kicking into a handstand on the wall is a problem, spend a few minutes practicing that, then do the sets scaled on a box for the workout.

Oct 23, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

3 Rounds for time:

75 Double Unders/75 Singles

50 Air Squats

15 Power Cleans, 135/95

Competitor/Accessory

Metcon (No Measure)

1 Hang Power Snatch + 1 Power Snatch

0:00 = 60% of 1RM Snatch

1:00 = 65% of 1RM Snatch

2:00 = 75% of 1RM Snatch

*at 3:00 start again at 60% and repeat for a total of 3 waves

First Pull-up

Metcon (No Measure)

4 Rounds:

10 Bent Over Barbell Rows

10 Strict Banded Pull-ups

*Barbell should be at a challenging weight, where reps 8-10 are a struggle to finish

Partner WOD

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

In Teams of 2 Complete:

20 Rounds for time

250m Row

10 Kettlebell Swings, 53/35

10 Burpees

*Rounds are alternating. One partner completes one full round, then the other partner does the same until 20 rounds are completed (10 rounds each).

Oct 20, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon (Weight)

With a Running Clock:

0:00-10:00

Clean and Jerk

Warm-up your CNJ to 70% focusing on solid technique

10:00-20:00

Clean and Jerk on the 2:00

75%-80%-82%-85%-87%

20:00-30:00

Clean and Jerk

Work to a heavy single for the day. Post heaviest successful lift.

Competitor/Accessory

Back Squat

3@60%

2@65%

1@70%

1@80%

In the 10 minutes following the 80% rep, build to a heavy single

**The original post was set to Distance…but it could not be changed bc there were a couple of people who posted their squat weight in the notes. I tried to do what I could to fix it, but ended up having to remove the workout entirely. So there will be no scores entered for this section. FOR FUTURE REFERENCE: if the workout is set to an incorrect measurement, DO NOT ENTER ANYTHING so that we can catch the problem and make the change. If anything is saved for even a single person, I can NOT change it and if I remove the person from the class to try and add them back, it still won’t let me fix it. So, not even a “0” should be entered here. Just hit the “Do Not Score” button or exit out of that section.