The Premier CrossFit Facility on The East End!

March 13, 2015

03/14/2015


Main – Group CrossFit

View Public Whiteboard

Warm-up

30/30 Row (No Measure)

6x

Weightlifting

Olympic Lifting Total (Total Weight)

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

March 11, 2015

03/12/2015


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP

Work up to Heavy OHS 3 reps

Work up to Max Height Box Jump

:30′s L-sit hold

:30′s Handstand Hold

Metcon

Metcon (Time)

For time:

5 rds:

30 Wallballs 20/14

20 cal Row

*REST 3 min*

After Party!!!!!!

Conan the barbarian did after parties……

March 10, 2015

03/11/2015


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

Tabata warm up 12 rds

-BB Back squats

-Grioners

-Jumping Jacks

Weightlifting

Deadlift (8 EMOM 5 reps @70%)

You will perform 5x Deadlift every minute on the minute for 8 minutes…..

Metcon

Metcon (Time)

For time:

5 rds:

15 KBS 70/53

15 Burpees

After Party!!!!!!

Yeah about this…….Im gonna need you to do one from the list…….

March 9, 2015

03/10/2015


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP

Work up to Heavy a Heavy 5 rep Push Press

10 GHD Sit up

10 Pistols (alternating)

10 strict Pull ups

Metcon

Metcon (Time)

For time:

3rds:

400m Run

20 Box Jumps 24/20

15 toes to bar

3 Rope climbs

After Party!!!!!!

The Open is coming to a close…….are you getting ready for next year????

March 8, 2015

03/09/2015

Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

Tabata Warm up 12 rds

-BB Push Press

-Ab Mat situp

-Air squat

Weightlifting

Front Squat (5-5-3-3-3-1-1-1)

Front Squat (5-5-3-3-3-1-1-1)

You will perform 2 waves of the front squat rep scheme. The second wave will be 10#heavier than the first……

Metcon

Metcon (Time)

For time:

21-15-9

-Shoulder to overhead 115/105

-Burpees over bar

After Party!!!!!!

Thought these things went away….think again!!!!

March 5, 2015

03/06/2015

Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

5 min Dynamic Fun

+

Work up to heavy OHS

Metcon

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CrossFit Games Open 15.2 Scaled (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 65# / 45#

6 Chin-over-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 65# / 45#

8 Chin-Over-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CrossFit Games Open 15.2 Teens (AMRAP – Reps)

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 65# / 45#

12 Chin-Over-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 65# / 45#

14 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CrossFit Games Open 15.2 Teens Scaled (AMRAP – Reps)

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 45# / 35#

6 Jumping Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 45# / 35#

8 Jumping Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 45# / 35#

10 Jumping Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

March 4, 2015

03/05/2015

Main – Group CrossFit

View Public Whiteboard

(No Measure)

15 min AMRAP

work up to heavy OHS 3 reps

10x ring pushups

10x Hip extensions

10x perfect burpees

Metcon

Metcon (Time)

For time:

42 Wall ball 20/14

21 Back squats 155/105

30 Wall ball

15 Front squats

18 Wall Ball

9 OHS

March 3, 2015

03/04/2015


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3rds

15x Step up 12″ 2x KB overhead

30x Dynamic Wall

50ft Inch Worm

Weightlifting

Stones (3 waves Stone ladder)

You will perform 3 waves of Stone ladder….

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP of Cindy

5 Pull ups

10 Push ups

15 Air squats

March 2, 2015

03/03/2015


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3rds

Work up to heavy 5 rep Push Press

20 Beat swings

20 KBS

20 GHD

Metcon

Metcon (AMRAP – Reps)

On a clock set for 12 min:

1 Min Squat cleans 135/95

1 Min Push jerk

2 Min Squat Clean

2 Min Push Jerk

3 Min Squat Clean

3 Min Push Jerk

show
 
close