FTX 2015-07-01 Wednesday

June 30th, 2015
by:

FTX CrossFit – Wednesday

Weightlifting

Complete in 5:00, Split class in 2 groups.

– Hang as long as possible with active shoulders with a Wide grip from P/U bar, 3x

– Long Distance B.O.M.B. Throws with Slam Balls. Select own weight. 10 reps total. No one walks to get their ball until all have thrown.

Power Snatch (2 – 2 – 1 – 1 – 1 – 1)

65 – 75 – 85 – 90 – 95 – 95+%

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

  • 400m Run
  • 30 Russian KBS, 70/55#
  • 20 Wall Balls, 30/20#
  • 10 Slam Balls, 50/30#

Rx+: As Written (think about it carefully)
Rx: 55/35# KB, 20/14# MB, 30/20# SB
Scaled: 35/20#KB, 14/10# MB, 20/15# SB

Suh

FTX 2015-06-30 Tuesday

June 29th, 2015
by:

FTX CrossFit – Tuesday

Weightlifting

HSPU Progression: Complete in 8:00

  • Shoulder Push-up, 2×5
  • Wall-Walks, 3x
  • Tripod, hold for a total of :30
  • Abmat Stack HSPU, 4×3

OR

  • Strict HSPU practice w/ deficit if possible

OR

  • Handstand walk practice

Shoulder Press (3 – 2 – 2 – 1 – 1 )

75 – 80 – 85 – 90 – 95+ %

Split Jerk (5 – 5 – 5 – 3)

50 – 60 – 70 – 80%

Metcon (Time)

10-8-6-4-2-4-6-8-10 of: (10:00 Cap)

  • KTE
  • Goblet Squat, 55/35#

Rx+: 70/55#
Rx: as written
Scaled: Hanging Leg Raise, 35/20#

Dietz

FTX 2015-06-29 Monday

June 28th, 2015
by:

FTX CrossFit – Monday

Weightlifting

Complete in 8:00

  • DB Lunges 2 x 10/10
  • Wt. Pistol squat, 20 total reps w/ weight.
  • Sumo Squat, 2×8 @ 40/50/60% of Back Squat. Check your depth, it will likely be limited.

Back Squat (3 – 2 – 1 – (1 – 1 – 1))
70 – 80 – 90 – (95+) %

Metcon (Time)

For Time (15:00 Cap)

  • 5 Combos
  • 5 Slam Balls, 50/30#
  • 2x (50 yds forward / 50 yards backward)

Reps are Combo Reps. 1 rep = 1 Pull-up, squat, burpee done in sequence.
Rx+: Bar m/u, squat, burpee. 50/30# SB
Rx: as written above, 30/20# SB
Scaled: Grab bar (hang for 1 sec, squat, burpee, 20/15# SB

TripleThreat (2)

Week of June 29 through July 4

June 28th, 2015
by:

Announcements

4th of July

On the 3rd of July we are closing one hour early. Last class will be 5:30pm-6:30pm. Enjoy the time with family and friends.
4th of July we are open only from 9:00am-11:00am. We will be doing ‘Murph’.

Specialty Classes

Sign-up is required for our specialty classes. You must register for these classes a minimum of 12 hours in advance on Wodify.

Gymnastics Clinic – Monday 5:30pm.
Strength/Flexibility (Yoga) class – Tuesday at 5:30pm and 6:30pm.
Endurance Class – Wednesday at 5:30pm.
Beginner Olympic Lifting – None this week. Saturday is July 4th and we’re holding special hours.

Honored Prairie / Seven Sons Farm

Our next delivery for fresh grass-fed meats, dairy and more will be Saturday, August 8th. The last day to order for that delivery will be this Monday, August 3. Click here to order.

screenshot-sevensons.net 2015-01-02 07-52-00

Weekly WOD Summary

Monday – Back Squat / 15:00 AMRAP of Pull-up/Squat/Burpee combo, Slam balls and running.
Tuesday – Shoulder Press & Split Jerk / Med. WOD of K2E and Goblet Squats.
Wednesday – Power Snatch /15:00 AMRAP of KBS, Wall Balls, Slam Balls and running.
Thursday – Clean / Short WOD of Lunges & KTEs.
Friday – Clean & Jerk / Short WOD w/ Jump rope & running.
Saturday – July 4th – Muprh.

Murph10s

FTX 2015-06-27 Saturday

June 26th, 2015
by:

FTX CrossFit – Saturday

Weightlifting

Front Squat (5 – 10 – 5 – 10 – 5)
65% – 60% – 75% – 70% – 85%

Metcon (Time)

2 Rounds for time:

  • 20 C2B
  • Run 140 yds (driveway)
  • 20 Slamball burpees 50/30#
  • Run 140 yds
  • 20 Squats while holding slam ball 50/30#
  • Run 140 yds
  • 20 Sit-ups w/ slam ball 50/30#
  • Run 140 yds

(Rx+ only – cash-out after 2 rds. do monkey bars w/ no rest in between WOD and cash-out.)
Rx – Pull-ups and wt of ball = 30/20#
Scaled – Ring rows and wt of ball = 20/15#

We had to cancel O’Course due to swamp conditions in back :(

Ocourse0814

FTX 2015-06-26 Friday

June 25th, 2015
by:

FTX CrossFit – Friday

 Weightlifting

  • DB Lying Lat Pull-over, 2 x 6
  • Wt. Dips, 3 x 3
  • Wt. P/U, 3 x 3

Bench Press (3 – 2 – 2 – 1 – 1 – 1)
75 – 85 – 90 – 95 – (95+)%
Use a spotter or the safety catches!!!

Metcon (Time)

Work in heats if most people want soft Plyos. 1 group could do the WOD before the Strength.

21-15-9 of:

  • Power Cleans, 155/105#
  • Box Jumps, 36/30″

Rx+: As Written
Rx: 125/85#, 30/24″
Scaled: Any lesser wt., Lower Box

Photo Jun 22, 17 03 16

FTX 2015-06-25 Thursday

June 24th, 2015
by:

FTX CrossFit – Thursday

Weightlifting

Complete in 12:00

  • HSPU Progression, Strict, 5 sets of 1-3
  • Top-Down KB Flyes, 3 x 5
  • Shoulder Press, 3 x 5 @ 65-75-85%

Split Jerk (3 – 2 – 2 – 1 – 1 – (1 – 1 – 1))

65 – 75 – 85 – 90 – 95 – (95+)%

Metcon

400m Run (Time)

Max Effort 400m Run
Rest 4:00

500m Row (Time)

Max Effort 500m Row

Photo Jun 22, 17 23 00

FTX 2015-06-24 Wednesday

June 23rd, 2015
by:

FTX CrossFit – Wednesday

Weightlifting

Complete in 7:00

  • 2 x 5 Sots Press, start with just a BB (Beginners do up & overs with PVC in bottom squat position instead.
  • 3 x 3 Snatch Balance, add weight each time. (Beginners work on OHS w/ PVC or low wt.)

Squat Snatch (3 – 2 – 1 – 1 – 1 – 1)

Beginners just work on snatch technique w/ PVC or light weight.

Metcon (AMRAP – Reps)

FGB (Strength-Endurance)
Perform as many reps as possible for 1:00 in each station. Rotate in order but start anywhere.

  • Ring Push-ups
  • Front Squat 115/75# (From the floor)
  • Strict Pull-ups
  • OH Lunges w/ SB, 50/30#
  • Military S/U (Use DBs to anchor feet)
  • Rest

ALL LEVELs Cash-out: After a 1:00 Rest perform a 400m Run, see rules below.
Rules on the 400m Run:
Rx+:Subtract 1 rep for every second over 1:15
Rx: Subtract 1 rep for every second over 1:30
Scaled: Subtract 1 rep for every second over 1:45

WOD:
Rx+: As Written
Rx: Feet on “Line” for Ring Push-ups, 85/55# BB, Kipping P/U, 30/20# SB
Scaled: 65/35# BB, Jumping Pull-up, 20/15# SB

FTX 2015-06-23 Tuesday

June 22nd, 2015
by:

FTX CrossFit – Tuesday

Weightlifting

Complete in 10:00

  • DB Squat Jumps, 2 x 8
  • Wt. Pistol Squats, 1 x 5/5 (DB or KB)
  • 20 Box Jumps @ about 90% of Highest Jump, focus on form, step down!

Back Squat (3 – 2 – 2 – 1 – 1 – 1)
65 – 75 – 85 – 90 – 95 – 95+%

Metcon (Time)

Teams of 3
For Time (Cap 20:00)
2 Run and 1 Reps (Rotate)

Chipper to complete:

  • 40 Wall Balls, 30/20# @ 10’/9′
  • 40 Goblet Squats, 70/55#
  • 40 KBS, 70/55#
  • 40 C2B
  • 40 Burpees
  • 400 D/U – 1600 Singles

Run distance is 400m (The 2 running together need to stay together.)
– Try to match teammates by Rx+, Rx, Scaled but not required.
– Select individual level when entering score.
– If you do not finish in the time cap add :01 to 20:00 for every missed rep in the chipper. (Every 4 singles missed = 1 rep)

Rx+: as written
Rx: 20/14# MB, 55/35# KB, Pull-ups
Scaled: as needed

 

FTX 2015-06-22 Monday

June 21st, 2015
by:

FTX CrossFit – Monday

Weightlifting

Complete in 8:00 (% of 1RM Deadlift)

  • Snatch Grip D/L, 2×5 @ 40/50%
  • Stiff/Straight Leg D/L, 2×8 @ 50/60%
  • Sumo D/L, 2×8 @ 60/70%
  • Deadlift (3 – 2 – 2 – 1 – 1 – 1)
    70 – 80 – 85 – 90 – 95 – 95+

Metcon (AMRAP – Rounds and Reps)

EMOTM/Death-by:

  • 3 Hang Snatch, 96/65#
  • 3 Over Bar Hops

Death-by starts on Rd. 4, do 4/4 reps
Rd. 5 do 5/5 reps
Rd. 6 do 6/6 reps
Rd. 7 do 7/7 reps
etc…

Rx+: 75% of 1RM (record wt.)(min. of 115/85 to be counted as Rx+)
Rx: 95/65# (Should be btwn 60-75% of 1RM)
Scaled: less wt. as needed. 60% of 1RM is a good guide.
Hops = both feet leave ground and land at same time.

AlDeadlift

Week of June 22 through 27

June 21st, 2015
by:

Announcements

Specialty Classes

Sign-up is required for our specialty classes. You must register for these classes a minimum of 12 hours in advance on Wodify.

Gymnastics Clinic – Monday 5:30pm.
Strength/Flexibility (Yoga) class – Tuesday at 5:30pm and 6:30pm.
Endurance Class – Wednesday at 5:30pm.
Beginner Olympic Lifting – Saturday 10am class will from now on be dedicated to Olympic Lifting for Beginner to Intermediate Level. We’ll still have an Intro class at that hour, but no regular CrossFit class.

Honored Prairie / Seven Sons Farm

Our next delivery for fresh grass-fed meats, dairy and more will be this Saturday, June 27. The last day to order for that delivery will be this Monday, June 22. Click here to order.

screenshot-sevensons.net 2015-01-02 07-52-00

Weekly WOD Summary

Monday – Deadlift / Deathby of Hang Snatches.
Tuesday – Back Squat / 20 min. chipper w/ Wall Balls, Goblet Squats, KBS, Burpees, C2B and jump rope.
Wednesday – Squat Snatch / FGB w/ Ring Push-ups, Front Squats, Strict Pull-ups, OH Lunges, and Military S/Us.
Thursday – Split Jerk / Timed run and row.
Friday – Bench Press / Short Metcon w/ Power Cleans and Box Jumps.
Saturday – FTX O’Course.

FTX 2015-06-20 Saturday

June 19th, 2015
by:

FTX CrossFit – Saturday

Gymnastics

  • Scapula Push-up & Pull-up, 10x each
  • 3 Wall Walks, S-L-O-W!
  • 3 x 3 Shoulder Push-ups, increasing resistance
  • Practice mounting on the wall
  • Scaled HSPU w/ abmat if needed.

Handstand Push-ups (3 – 5 – 5 – 8 – Max)
Record if you are doing Strict or Kipping. Take good rest between each set. Have someone watch you to critique your form.

Metcon (AMRAP – Rounds and Reps)

Teams of 2: Running & Core

25:00 AMRAP, Alternate Rounds

  • 400m Run
  • 10 Hip Ext.
  • 10 S/U
  • 10 Supermans
  • 10 Leg Lifts

[SWITCH]

The Hip Extension will be from a box w/ an abmat on top and a heavy BB holding your calves. Partner may help getting out of the Hip Extension and spot their feet while they are in.

JoshandresCJ

FTX 2015-06-19 Friday

June 18th, 2015
by:

FTX CrossFit – Friday

Weightlifting

Complete within 10:00

  • Top/Down KB Flyes, 3×8
  • DB Bench Flyes, 2×8
  • DB Bench Press, 2×8

Shoulder Press (3 – 2 – 1 – 1 – 1)
75 – 85 – 90 – 95 – 95+
10:00 to Complete

Split Jerk (3 – 3 – 3 )
75 – 80 -85%
6:00 to Complete

Metcon (Time)

Progressive AMRAP Chipper
1:00 ON / 1:00 OFF
2:00 ON/1:00 OFF
Full Chipper For Time (12:00 Time Cap)

  1. Run to the 2nd Tree or 1 Lap
  2. 30 D/U or 100 Singles
  3. 10 Burpees
  4. 30 D/U or 100 Singles
  5. Run to the 2nd Tree or 1 Lap
  6. 25 Wall Balls, 30/20#
  7. 25 KBS, 70/55#
  8. 25 C2B
  9. Run to the 2nd Tree or 1 Lap
  10. 30 D/U or 100 Singles
  11. 10 Burpees
  12. 30 D/U or 100 Singles
  13. Run to the 2nd Tree or 1 Lap
  14. (Rx+ only) 3 Ring M/U

(Take :15 off your final time for each full exercise COMPLETED during the AMRAPs. Add :30 to your final time for each full exercise NOT completed during the full chipper.)
Rx+: As written
RX: 20/14# MB, 55/35# KB, Pull-ups
Scale as needed.

FTX 2015-06-18 Thursday

June 17th, 2015
by:

FTX CrossFit – Thursday

Weightlifting

Perform secondary movements in 12:00.

  • DB Lying Lat Pull-over, 3×8
  • Weighted Dips, 3×5
  • Weighted Pull-ups, 3×5
Bench Press (3 – 2 – 2 – 1 – 1 – 1)
60 – 70 – 85 – 90 – 95 – 95+%

Metcon (AMRAP – Reps)

Tabata (Inverted & Alternating stations)
:15 ON / :30 OFF, w/ No Extra Rest

5 Rounds (20 Tabatas) through the list of:

  • Overhead SB Throws 15/10#
  • DB Squat Jumps (to a Box) 20s/12s
  • T2B
  • Forward – Backward Shuttles, 12′ (3 mats)

1 point per rep or jump or length

 

FTX 2015-06-17 Wednesday

June 16th, 2015
by:

FTX CrossFit – Wednesday

Weightlifting

Complete Supporting movements in 12:00

  • DB Bulgarian Split Squat, 3 x 5
  • Pistol Squat, 3 x 8/8
  • Max Ht. Box Jump in 10 jumps

Front Squat (3 – 2 – 2 – 1 – 1 – 1)
60 – 70 – 85 – 90 – 95 – 95+%

Diane (Time)

21-15-9

  • Deadlifts, 225# / 155#
  • Handstand Push-ups

FTX 2015-06-16 Tuesday

June 15th, 2015
by:

FTX CrossFit – Tuesday

10km Alternate WOD (AMRAP – Rounds and Reps)

55:00 AMRAP

  • 20 Cal. Row OR Airdyne OR 50 D/U
  • 20 yard Farmer Walk, 55/35#
  • 5 Pull-ups
  • 10 Burpees
  • 15 Air Squats
  • 10 T2B
  • 5 Mt. Climbers (2-ct.)

or 400m Run on the first part, now that the weather is nice. Try to evenly rotate through the endurance movements as much as possible for the first station.

FTX 2015-06-15 Monday

June 14th, 2015
by:

FTX CrossFit – Monday

Weightlifting

Begin “Bulgarian” Cycle!
8:00 of Supporting movements: Use the Clock!

  • OH Lunge, 3 x 12/12 w/ BB
  • Snatch Balance, 3 x 5/5

Squat Snatch (3 – 2 – 2 – 1 – 1 – 1 )
65 – 75 – 85 – 90 – 95 – 95+%

Metcon (Time)

Teams of 2: FOR TIME
Switch who does Evens/Odds with each new exercise. Alternate sets.

1-3-5-7-9-11-13
2-4-6-8-10-12-14

List of exercises:

  • Burpees
  • Pull-ups
  • Wall Ball, 20/14# @ 10’/9′
  • SDHP, 70/55# (KB)

Scale as needed.
Start Anywhere. THEN go in order!


Week of June 15 through 20

June 14th, 2015
by:

Announcements

Specialty Classes

Sign-up is required for our specialty classes. You must register for these classes a minimum of 12 hours in advance on Wodify.

Gymnastics Clinic – Monday 5:30pm.
Strength/Flexibility (Yoga) class – Tuesday at 5:30pm and 6:30pm.
Endurance Class – Wednesday at 5:30pm.
Beginner Olympic Lifting – Saturday 10am class will from now on be dedicated to Olympic Lifting for Beginner to Intermediate Level. We’ll still have an Intro class at that hour, but no regular CrossFit class.

Honored Prairie / Seven Sons Farm

Our next delivery for fresh grass-fed meats, dairy and more will be Saturday, June 27. The last day to order for that delivery will be Monday, June 22. Click here to order.

screenshot-sevensons.net 2015-01-02 07-52-00

Weekly WOD Summary

Monday – Squat Snatch / Partner WOD w/ Burpees, Pull-ups, Wall Balls & SDHPs.
Tuesday – 55 min. WOD w/ several bodyweight movements.
Wednesday – Ft. Squat / “Diane”
Thursday – Bench Press / Med. WOD w/ SB Throws, Squat Jumps, T2B & Shuttle Runs.
Friday – Strict Press & Jerk / AMRAP chipper w/ running, burpees, D/Us, KBS, Wall Balls & more.
Saturday – HSPU / Partner WOD w/ Running & Core work.

 

FTX 2015-06-13 Saturday

June 12th, 2015
by:

FTX CrossFit – Saturday

Weightlifting

Bench Press (12 – 12 – 10 – 10 – 8 – 8)
40 – 50 – 55 – 60 – 75 – 75

Metcon (Distance)

15:00 AMRAP

  • Run 2 laps in backyard (200 yds)
  • 15 Squats
  • 10 Burpees
  • 5 Push-ups

Record total distance covered, partial laps do not count

Pushup

FTX 2015-06-12 Friday

June 11th, 2015
by:

FTX CrossFit – Friday

Weightlifting

Shoulder Press (10 – 8 – 5 – 5 – 3 – 3)
55 – 65 – 75 – 85 – 90% – PR

Metcon (AMRAP – Reps)

CLASS WIDE TEAM WOD
v. 20:00 AMRAP w/ 5 Statons!
(NO MORE than 3 people at a station!)

1 Point per:
– 4 D/Us or 10 Singles
– T2B or 2 Leg Lifts
– Deadlift, 115/75#
2 Points per:
– DB Thrusters, 30s/20s
5 Points per:
– Rope Climb

Record Reps in proper columns on (notepads w/ pen) whenever you switch stations. All math will be done at the end of the WOD.
No person may stay on any given station for longer than 3 minutes at a time. Everyone must do each station at least once for a minimum of 30 seconds.

Press

FTX 2015-06-11 Thursday

June 10th, 2015
by:

FTX CrossFit – Thursday

Weightlifting

Overhead Squat (Tempo: 3 – 3 – 3 – 3 Regular: 3 – 2 – 1 – 1)
Tempo: 52X1
Short Rests between sets!
UP as fast as possible, :01 at the Top, :05 going DOWN, :02 pause at the Bottom
Tempo: 40 – 45 – 55 – 60%
Regular: 75 – 85 – 95 – 100%

Metcon (AMRAP – Rounds and Reps)

TEAMs of 2: 15:00 AMRAP

  • 3 Burpees
  • 5 T2B
  • 7 Box Jump, 24/20″

Clock will beep every :30 for 30 rounds. Switch who is resting and who is working every beep. Start wherever your partner left off. Keep going no matter what until the clock beeps.

OHSClassPractice.JPG

FTX 2015-06-10 Wednesday

June 9th, 2015
by:

FTX CrossFit – Wednesday

Weightlifting

Front Squat (5 EMOTM 5 reps)
Start around 50% of 1RM. Add weight each minute.
Rest 1 minute between weightlifting components.

Push Press (5 EMOTM 5 reps)
Start around 50% of 1RM. Add weight each minute.
Rest 1 minute between weightlifting components.

Thruster (5 EMOTM 5 reps)
Start around 50% of 1RM. Add weight each minute.
Weight starts on floor each minute.
Work up to around 90% of 1RM.

Metcon (AMRAP – Rounds and Reps)

Cash-out WOD:
5:00 AMRAP

  • 30 D/U or 50 Singles (both may be Rx today)
  • 10 S/U

JHThruster

FTX 2015-06-09 Helen

June 8th, 2015
by:

FTX CrossFit – Tuesday

Weightlifting

Deadlift (10 – 8 – 8 – 5 – 5 – 3 – 3)
55 – 70 – 80 – 85 – 85 – 90 – 95?
Take plenty of rest between sets.

Helen (Time)

3 Rounds for time of:

  • 400m Run
  • 21 Kettlebell Swings, 53# / 35#
  • 12 Pull-ups

BillKB100.JPG

FTX 2015-06-08 Monday

June 7th, 2015
by:

FTX CrossFit – Monday

Weightlifting

Front Squat (Tempo: 2×3 Regular: 5×3)
Tempo: XX5X @ 40 – 50%
:05 Down, Everything else as fast as possible.
Regular: 5 x 3 @ 60 – 70 – 80 – 90% – PR

Metcon (AMRAP – Reps)

FGB-Style (East to West)
1:00 at each station. Rotate to all 5 stations then Rest 1:00. Repeat for 3 rounds. Count up all Reps for Score.

  • Wall Ball, 20/14#
  • Alternating DB Snatch, 45/30#
  • Indian Sit-ups
  • KB Figure 8 w/ Uppercut, 35/20#
  • SB Chest Throws, 15/10#
  • REST

Rx+ will do 3:00 of Pistol squats as soon as the WOD ends. Add reps to total and put the squat score in the notes.
SB Chest Throws : stand just over arms length away from wall, catch it before it bounces. No rep if it falls.

FTX 2015-06-06 Saturday

June 5th, 2015
by:

FTX CrossFit – CrossFit

Warm-up

FTX Original Warm-up 5.0 (No Measure)

Stage 1 –

10 Reps of:

Neck Movements

Shoulder Shrugs

Arm circles (Big to Small and Back)

High Knees

Butt kicks

Over-the-Fence

Ankle Rockers w/ Wrist Rotation

Alt. Arm Swings

Alt. Chest Hugs

Torso Twist w/ a Slap

Stage 2 –

2:00 of: Running, Rowing or Jump rope

5 Reps of:

Push-ups Pull-ups Dips

Squats Indian Sit-ups Tuck Jumps

Stage 3 –

10 Reps of:

Forward Step Toe-Touch

Cross-body Woodchops

Leg Swings

6 each of Alt. Scorpions / Alt. Iron Cross

Weightlifting

Bent Over Row (5 – 5 – 5 – 5 – 5 – 5 – 5)

Start w/ a 45/15# BB. Add weight as you go. Use Strict Form! As flat as a good morning. Hold a steady angle (not too vertical). No bouncing or arching through the legs or back.

Metcon

2 options: be smart which you choose. One is Bodyweight-Endurance the other is Strength-Enduance

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Hard Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

5 Weighted pull-ups, 35 pounds

10 Push-ups with feet on 30″ box

15 Squats holding a 45 pound plate

FTX 2015-06-05 Friday

June 4th, 2015
by:

FTX CrossFit – CrossFit

Warm-up

FTX SUPER Warm-up (No Measure)

Stage 1 – 10 Reps of:

Banded Monster Walks, 4 directions

Banded Flyes

Banded Lateral Pulls

Stage 2 –

Building an OHS (Go Slow!), 4x

3-pt. of contact PVC Lunges, 16 Reps

Hollow + Arch / Banana Rolls

Pistol Squats, 5/5

Stage 3 –

Do 3 ROUNDS of 5 REPS of Today’s WOD.

Weightlifting

Snatch Grip Deadlift (5 – 5 – 5 – 5 – 5 – 5)

40 – 50 – 60 – 70 – 80 – 90%

OR

Start @ 90% of 1RM Snatch and work up by feel.

Metcon

Metcon (5 Rounds for reps)

1:00 ON / 1:00 OFF:

5 HSPU

10 Pistols

Record Each Score Separately

Rest 5:00 before 2nd WOD
Rx+:as written

Rx: 1 Abmat HSPU + 16″ Pistol Box Squat

Scaled: Shoulder Push-ups + Prisoner Squats

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

5 T2B

5 Strict Ring Dips

5 Burpee Facing Over-box Jumps, 24/20″

(Must Jump over)
Rx+: as written

Rx: 20/16″ Box (can jump on), Kipping Bar/Ring Dip

Scaled: Leg Lift, Bench Dip, Burpee and Box jump separate

FTX 2015-06-04 Thursday

June 3rd, 2015
by:

FTX CrossFit – CrossFit

Warm-up

FTX O-course (No Measure)

10x “Over the Fence”

Run 400m

10x Alternate Arm Swings

10x Back Scratcher

10x Gymnastic Kipp

Obstacle Walk Through!

Weightlifting

Turkish Get Up (2/2 – 2/2 – 2/2 – 2/2 – 2/2 -2/2)

2 unbroken reps per side. Start Light and build up. KB only unless you can go over 70# for 2 reps

Metcon

For big classes; Half start inside, half outside. Going in Heats every :15, 1 person at a time. If someone catches up to you you must take the time penalty to let them pass.

Metcon (3 Rounds for time)

Each Round For Time

The Big 5 Obstacles

rest 2:00

3x
Rx: only goes up the cargo net (Not over).

Scaled: 3 Wall Touches @ the Pit

Fewer Body Hurdles or 10 Push-ups

:10 Hang from Double P/U Bar

Climb over weaver

As far up net as possible

Metcon (3 Rounds for time)

Each Round For Time

The 4 Indoor Obstacles:

– Dip Walk

– Over 12′ Wall

– Low Crawl

– Monkey Bars

– Rope Climb

rest 2:00

3x
Rx: only goes up the 12′ Wall (No going over.)

Scaled: 10 sec. lock out on Dip Bar

10 Wall Hops

10 Kipps

3 Ground to Standings

FTX 2015-06-03 Wednesday

June 2nd, 2015
by:

FTX CrossFit – CrossFit

Warm-up

FTX Original Warm-up 5.0 (No Measure)

Stage 1 –

10 Reps of:

Neck Movements

Shoulder Shrugs

Arm circles (Big to Small and Back)

High Knees

Butt kicks

Over-the-Fence

Ankle Rockers w/ Wrist Rotation

Alt. Arm Swings

Alt. Chest Hugs

Torso Twist w/ a Slap

Stage 2 –

2:00 of: Running, Rowing or Jump rope

5 Reps of:

Push-ups Pull-ups Dips

Squats Indian Sit-ups Tuck Jumps

Stage 3 –

10 Reps of:

Forward Step Toe-Touch

Cross-body Woodchops

Leg Swings

6 each of Alt. Scorpions / Alt. Iron Cross

Weightlifting

Front Squat (5 – 5 – 5 – 5 – 5)

Metcon

Metcon (Time)

5 Rounds For Time:

5 Strict Pull-ups (Lock out and Chin over the bar)

10 Ring Push-ups (Toes on a 2 stacked Plates)

15 “Box” Squat Jumps (Squat to a box or ball and jump just enough to open your hips and leave the ground)

Rx+: Cash out w/ 2:00 of Bar M/U. Take off :03 for each rep you perform.
Rx+: As written

Rx: can Kipp and toes on floor with push-ups

Scale: as needed

400m Run (Time)

Max Effort 400m Run
Take time to rest before beginning. This is a benchmark.

FTX 2015-06-02 Tuesday

June 1st, 2015
by:

FTX CrossFit – Tuesday

Weightlifting

Hang Snatch (:15 ON / :45 OFF, 5x)
Select an optimal load for this work:rest cycle. The weight should be one you can lift continously for each of the :15 work periods. Record total reps.

Metcon

5:00 to Practice form on Dip Progression

Bench (ROM)
Bar (ROM)
Rings (Stabilization + ROM)

Metcon (Time)

For Time

Dips – Sit-ups

10 – 3
9 – 6
8 – 9
7 – 12
6 – 15
5 – 18
4 – 21
3 – 24
2 – 27
1 – 30

Rx+: Ring Dips
Rx: Bar Dips
Scaled: Band Dips or Bench Dips
(Do not go beyond muscle failure on dips. Doing only the eccentric portion is a recipe for Rhabdo.)

800m Run (Time)

Max Effort 800m Run

FTX 2015-06-01 Monday

May 31st, 2015
by:

FTX CrossFit – Monday

BODYWEIGHT WEEK! Try not to get no repped!

Weightlifting

Push Press (:20 ON / :40 OFF, 5x)
Select an optimal load for this work:rest cycle. The heaviest weight you believe you can move well for each :20. Record total reps.

Metcon

For 10:00 go over Form on all 4 movements and variants. Find what you can do with Full ROM before the WOD begins.

Metcon (Time)

6 Rounds For Time of: Trainers will “No Rep” partial ROM.

  • 10 Ring Rows (Heels on 24″ Box)
  • 10 Hand-Release Push-ups
  • 10 “Box” Squats (Box or Ball behind you)
  • Rest :30

Time Cap: 15:00
Rx+: as written
Rx: Ring Row w/ feet on floor 10″ in front of line Push-ups
Scaled: as needed, but still full ROM

1-Mile Run (Time)

Max Effort 1-Mile Run
If time allows

FTX 2015-05-30 Saturday

May 29th, 2015
by:

FTX CrossFit – Saturday

Weightlifting

Thruster (5 – 10 – 15 – 20)
65 – 60 – 55 – 50%
Do more than 20 if you can @ 50% and record it. NO dropping the bar!

Metcon (Time)

Modified Regional Event 7:

Rx+: 15 M/U
Then: Clean Ladder

135/95#
155/110#
175/125#
195/140#
215/155#

Record Your Highest Weight

Rx: 15 C2B + Ring Dips
Then: Clean Ladder

95/65#
115/75#
135/95#
155/105#
175/115#

Record Your Highest Weight

400m Run (Time)

Max Effort 400m Run
Rest 4:00

400m Run (Time)

Max Effort 400m Run

FTX 2015-05-29 Friday

May 28th, 2015
by:

FTX CrossFit – Friday

Weightlifting

Front Squat (5 – 10 – 15 – 20)
65 – 60 – 55 – 50%
Do more than 20 if you can @ 50% and record it. NO dropping the bar!

Metcon (Time)

Watch Jessica! http://games.crossfit.com/

Women’s Event 1 is supposed to start at 1:10pm & Event 2 at 3:30pm. Otherwise watch for highlights.
Rx+: wear your Jessica shirt while watching!

Metcon (Time)

Modified Regional Event 6 (12:00 Cap)
Rx+:
5 Rounds For Time:

  • 15 Cal. Row
  • 10 C2B
  • 5 Kipping Deficit HSPU (45# Hi-temp plates)

Rx: Pull-ups, Kipping HSPU (no deficit)
Scaled: Ring Rows, Shoulder Push-ups


FTX 2015-05-28 Thursday

May 27th, 2015
by:

FTX CrossFit – Thursday

Weightlifting

Bench Press (5 – 10 – 15 – 20)
65 – 60 – 55 – 50%
Do more than 20 if you can @ 50% and record it. NO dropping the bar!

Metcon (Time)

Modified Regional Event 3 (20:00 Cap)

Rx+:

  • Run 1 Mile
  • 25 OHS, 95/65#
  • 50 GHD Sit-Ups (RX+ ONLY, start in heats if needed)
  • 100 D/U
  • 50 SDHP, 95/65#
  • 25 Over-Box Jumps, 24/20″ (no contact)

Rx: 800m Run, 75/45# BB, 20# MB S/U, may jump on and off of box
Suggestions for Scaled: 400m Run, 65/35#, S/U, 300 Singles, 20/16″ Box Jumps

Metcon (Distance)

Rest 5:00 after the WOD before starting. Be sure the floor is clear!

WOD: Handstand Walk max distance in 3:00.

FTX 2015-05-27 Wednesday

May 26th, 2015
by:

FTX CrossFit – Wednesday

Weightlifting

Deadlift (5 – 10 – 15 – 20)
65 – 60 – 55 – 50%
Do more than 20 if you can @ 50% and record it. NO dropping the bar!

Metcon (Time)

HERO Day (scaled for Humans): For Time

“Little Randy”

  • 40 Snatches @ 75/55#

Then: (1 BB, change your own weights)

“Little Tommy V”

  • 15 Thrusters @ 115/75#
  • 7 Rope Climbs
  • 12 Thrusters @ 115/75#
  • 5 Rope Climbs
  • 9 Thrusters @ 115/75#
  • 3 Rope Climbs

Rx+: as written
Rx: 95/65# Thrusters, 5-3-1 Rope Climbs
Scaled: Less Weight, 30-20-10 Ring Rows

ScottRope

FTX 2015-05-26 Tuesday

May 25th, 2015
by:

FTX CrossFit – Tuesday

Weightlifting

Shoulder Press (5 – 10 – 15 – 20)
65 – 60 – 55 – 50%
Do more than 20 if you can @ 50% and record it.

Metcon

Pick 1 and then do the follow-up WOD for Endurance. No rest after the Benchmark, the clock goes right away on the follow-up. Just write down your benchmark time and GO!

Grace (Time)

For Time:

  • 30 Clean and Jerks, 135# / 95#

Fran (Time)

21-15-9

  • Thrusters, 95# / 65#
  • Pull-ups

Karen (Time)

For Time:

  • 150 Wall-Ball Shots, 20# / 14#

Metcon (Time)

  • Row 1000m
  • 50 H-R Push-Ups
  • 50 Sit-ups
  • Run 1 mile (1 little loop, 4 laps at church)