Month: May 2018

Indian Land CrossFit – Endurance

Metcon

Metcon (Time)

For Time:

65/50 Calorie Row

65 Ab Mat Situps

65 Push Press (95/65)

65 Ab Mat Situps

65/50 Calorie Row

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Lying Rope Pulls

6 Yoga Pushups

9 1/2 Burpees

12 Mountain Climbers Per Leg

24 Shoulder Taps

12 Empty Bar Strict Press

9 Bar Kips

6 Plank Openers Per Side

3 Lying Rope Pulls

Weightlifting

A.: Paused Push Press (3X3 Reps @ 50-60%)

2 Second Pause In Dip Position

B.: Push Press (3X5)

*Build Up Weight Each Set

Metcon

C.: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

12 Burpees

2 Rope Climbs

12 T2B

2 Rope Climbs

*Rx+= Legless Rope Climbs

Health/Function Option:

10 Minute AMRAP:

8 Lying Leg Raises

8 DB Row In Plank Position Per Arm

8 Burpees

Cool Down

*Banded Lat Pull

*Banded Shoulder SInk

*Lax Ball To Pec

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

200 M Run

30 Double Unders (90 Singles)

15 Ball Slams (30/20)
-Rest 3 Minutes-

B.: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

6 Slamball Med Ball Cleans

9 Calorie Bike

12 Burpees
-Rest 3 Minutes-

C.: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

1 Building Loop Run

40 Double Unders (120 SIngles)

15 Burpees

15 Ball Slams

30 Double Unders

12 Burpees

12 Ball Slams

20 Double Unders

9 Burpees

9 Ball Slams

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Burgerner Warm Up (3x)

+

10 Penguin Hops

5 Calorie Bike Sprint

5 Slow Paced Calorie Bike

20 Downward Dog Calf Raises

5 Tuck Jumps

5 Slow Paced Calorie Bike

5 Calorie Bike Sprint

10 Penguin Hops

Weightlifting

A.: Hang Power Clean (Build To A 5 Rep Max In 15 Minutes)

Metcon

B.: Metcon (No Measure)

EMOM For 15 Minutes:

1st- 3 Reps Hang Power Clean @ 90% Of Part A

2nd- 40 Double Unders

3rd- 10-15 Calorie Bike

Health/Function:

1st- 3 Reps Part A Hang Power Clean 75%

2nd- :20 Singles+:20 Double Under Attempts

3rd- 8-12 Calorie Bike

Cool Down

*Broken Toe

*Banded Ankle Distraction

*Olympic Wall Squat

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2 Rounds:

7 Russian KBS

7 Calorie Bike

7 Light Row Pulls

7 Heavy Row Pulls

Metcon

A.: Metcon (Time)

For Time:

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

Calorie Bike

KBS (1.5/1.0)(1.25/.75)

Calorie Row

Indian Land CrossFit – Express WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

21 Light Row Pulls

14 Medium Row Pulls

7 Hard Row Pulls

3 Double Broad Jumps (1 Short/1 Long Distance)

Metcon

A.: Metcon (4 Rounds for time)

FOLLOW PERCENTAGES ON ROWING; VERY IMPORTANT FOR AEROBIC BASE BUILDING:

4 Rounds:

Row 500 M @ 75%

Row 200 M @ 90%

Row 200 M @ 50%

16 Heavy Russian KBS

-Rest 4 Minutes Between Rounds-

Health/Function Option:

5 Rounds:

Row 350 M @ 75%

Row 175 M @ 90%

Row 175 M @ 50%

12 Heavy Russian KBS

-Rest 3 Minutes Between Rounds-

B.: Metcon (No Measure)

Hollow Holds:

5X:15-:20 On/:45 Off

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

21 Light Row Pulls

14 Medium Row Pulls

7 Hard Row Pulls

3 Double Broad Jumps (1 Short/1 Long Distance)

Metcon

A.: Metcon (4 Rounds for time)

FOLLOW PERCENTAGES ON ROWING; VERY IMPORTANT FOR AEROBIC BASE BUILDING:

4 Rounds:

Row 500 M @ 75%

Row 200 M @ 90%

Row 200 M @ 50%

16 Heavy Russian KBS

-Rest 4 Minutes Between Rounds-

Health/Function Option:

5 Rounds:

Row 350 M @ 75%

Row 175 M @ 90%

Row 175 M @ 50%

12 Heavy Russian KBS

-Rest 3 Minutes Between Rounds-

B.: Metcon (No Measure)

Hollow Holds:

5X:15-:20 On/:45 Off

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute Tabatas Of The Following Movements (:20 On/:10 Off):

Butt Kicks

Bear Crawls

Walking Lunges

Jumping Jacks

Metcon

A.: Metcon (Time)

Teams Of 2: (1 Works/1 Rests)

75 Calorie Bike

100 Thrusters (45/35)

150 Ab Mat Situps

75 Calorie Bike

Indian Land CrossFit – WOD

Metcon

A.: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Metcon

A.: Metcon (Time)

For Time:

50/40 Calorie Row

50 Hang Power Cleans (135/95)

50 Bar Facing Burpees

50/40 Calorie Row

50 Deadlifts (135/95)

50 Knees To Elbows

50/40 Calorie Row