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CrossFit Programming | Week of May 1st, 2017 | CrossFit 248

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Monday 

A.

E3M for 9

ME Back Squat without breakdown in form. Must do more reps each set than in previous set.

Set 1 @ 77.5%

Set 2 @ 72.5%

Set 3 @ 67.5%

 

B.

E4M for 16:00

200m run/250m row

16 DB squat cleans (single arm, alternating)

8 T2B

 

Tuesday 

Gymnastic Pull Warm-up

 

Alt. Tabata:

L-Sit

Arch Rocks

Then…

3 rounds, for quality

10 kip swings

10 scap pull-ups

 

A.

Filthy Fifty

For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lbs)
50 Back Extensions
50 Wall Balls (20/14 lbs)
50 Burpees
50 Double-Unders

Wednesday 

Gymnastic Press Warm-up

 

Alt. Tabata:

Hollow Rocks/Holds/Dead Bugs

Arch Rocks/Holds

Then…

4 rounds:

30s HS Hold/Plank

30s Rest

 

A.

E3M for 9

ME Strict Press without breakdown in form. Must do more reps each set than in previous set.

8 @ 77.5%

9 @ 72.5%

10 @ 67.5%

 

B.

16 minute AMRAP

3 pull ups

3 dips

3 s2o 135/95

6, 6, 6…

9, 9, 9…

ascending in threes

 

Thursday 

A.

EMOTM 15:

3 position (high hang, hang floor)  power snatch

 

Rest 5:00

 

EMOTM 15:

3 position power clean
*Build based on feel. No misses.

 

Friday 

A.

E3M for 9

ME Deadlift without breakdown in form. Must do more reps each set than in previous set.

8 @ 77.5%

9 @ 72.5%

10 @ 67.5%

 

B.

2 RFT:

800m run

50 Thrusters 45/33

50 Box Jumps/Step ups
20 minute timecap

 

Saturday 

With a partner, alternating FULL rounds:

 

30 minute AMRAP

7 cal row/ad

7 wall balls

7 burpees

7 situps

7 DU

 

Sunday 

A.

2 rounds:

 

AMRAP 2:

Rope climbs/Prone rope climbs/KB pull things

 

Rest 1:00

 

AMRAP 2:

Tire flips

 

Rest 1:00

 

AMRAP 2:

Turkish Get Ups (left arm first round, right arm second round)

 

Rest 1:00

 

AMRAP 2:

Farmer carry

Rest 1:00

CrossFit Programming | Week of April 24th, 2017 | CrossFit 248

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Monday 

A.

E3M for 9

ME Back Squat without breakdown in form. Must do more reps each set than in previous set.

Set 1 @ 75%

Set 2 @ 70%

Set 3 @ 65%

 

B.

32-16-8

Cal row/ad

Ant. weighted step ups

T2B

 

Extra

5:00 quad and IT band smash

2:00 hero stretch

 

Tuesday 

Gymnastic Pull Warm-up

 

Alt. Tabata:

L-Sit

Arch Rocks

Then…

3 rounds, for quality

10 kip swings

10 scap pull-ups

 

A.

7 rounds, for time:

250m run

10 pull-ups

10 dips

 

*24 minute timecap*

 

Then..

Upper body stretching

 

Wednesday 

Gymnastic Press Warm-up

 

Alt. Tabata:

Hollow Rocks/Holds/Dead Bugs

Arch Rocks/Holds

Then…

4 rounds:

30s HS Hold/Plank

30s Rest

 

A.

E3M for 9

ME Strict Press without breakdown in form. Must do more reps each set than in previous set.

Set 1 @ 75%

Set 2 @ 70%

Set 3 @ 65%

 

B.

0:00-10:00

10 min to find a 3RM thruster

10:00-20:00

1000m row AFAP

 

Extra:

3 sets of 10 (weighted) GHR

 

Thursday 

EMOTM 5:

3 high hang power snatch

EMOTM 5:

2 hang power snatch

EMOTM 5:

1 power snatch

 

REST 5:00

 

EMOTM 5:

3 high hang power clean

EMOTM 5:

2 hang power clean

EMOTM 5:

1 power clean

 

Friday 

A.

E3M for 9

ME Deadlift without breakdown in form. Must do more reps each set than in previous set.

9 @ 75%

10 @ 70%

11 @ 65%

 

C.

4 rounds:

3 minute AMRAP

10 goblet squats

15 russian KB swings (heavy)

20 leg lifts over kb

1 minute rest

(pick up where you left off after each minute of rest)

 

Saturday 

A.

“Sand Bar”
-Courtesy of CFNE

 

Teams of 3:
400m Weighted Run 53/35
125 Cal Row/AD

400m Weighted Run

100 Front Squats 155/105
400m Weighted Run

75 S20 155/105

400m Weighted Run

 

Sunday 

15 rounds for time

3 strict pull-ups/6 ring rows

6 over-unders

9 sit-ups

CrossFit Programming | Week of April 17th, 2017 | CrossFit 248

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Monday 

A.

E3M for 9

ME Back Squat without breakdown in form. Must do more reps each set than in previous set.

Set 1 @ 72.5%

Set 2 @ 67.5%

Set 3 @ 62.5%

 

B.

3 RFT:

400m run (sub 500m row or 0.75 mile AD if need be, but running should be the first choice)

10 DB hang power clean

10 DB front rack lunge

10 T2B

 

Extra

5:00 quad and IT band smash

2:00 hero stretch

 

Tuesday 

Gymnastic Pull Warm-up

 

Alt. Tabata:

L-Sit

Arch Rocks

Then…

3 rounds, for quality

10 kip swings

10 scap pull-ups

 

A.

50 double unders

40 push ups

30 dips

20 cal row/ad

10 rope climbs/10 feet on floor rope climbs/hand over hand sled pull

20 cal row/ad

30 dips

40 push ups

50 double unders

 

*20 minute TC*

 

1 minute banded tricep stretch each side

1 minute banded scap stretch each side

 

Extra:

E2M for 10:00

3 strict weighted dips

 

Wednesday 

Gymnastic Press Warm-up

 

Alt. Tabata:

Hollow Rocks/Holds/Dead Bugs

Arch Rocks/Holds

Then…

4 rounds:

30s HS Hold/Plank

30s Rest

 

A.

E3M for 9

ME Strict Press without breakdown in form. Must do more reps each set than in previous set.

Set 1 @ 72.5%

Set 2 @ 67.5%

Set 3 @ 62.5%

 

B.

Chest to Bar “Fran”, CAP 10:

21-15-9

Thruster 95/65

C2B Pull-ups

 

C.

Coaches choice mobility

 

Extra:

3 sets of 10 (weighted) GHR

 

Thursday 

A.

EMOTM 5:

3 Power Snatch

EMOTM 5:

2 Power Snatch

EMOTM 5:

1 Power Snatch

 

Rest 5:00

 

EMOTM 5:

3 Power Clean

EMOTM 5:

2 Power Clean

EMOTM 5:

1 Power Clean

 

*Build based on feel. No misses.

*Does not have to be TnG

 

Extra:

3 ME overhead hold (snatch grip, 80% of snatch)

 

Friday

A.

E3M for 9

ME Deadlift without breakdown in form. Must do more reps each set than in previous set.

10 @ 72.5%

11 @ 67.5%

12 @ 62.5%

 

B.

For time:

80 cal

80 death

marches

80 sit-ups

 

Saturday 

A.

In teams of 3, for time, CAP 35:

Run 1500 (100m increments, one person at a time)

300 wall balls  

150 pull ups

300 calories

 

Sunday

A.

In teams of at least 2, 3 minutes at each station:

Station 1: ME tire flips

Station 2: ME farmers walk

Station 3: ME sled push

Station 4:  ME heavy carry (sandbag, KB, etc)
REST 3:00, then repeat. (27:00 total time)

CrossFit Programming | Week of April 10th, 2017 | CrossFit 248

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Monday 

A.

E3M for 9

ME Back Squat without breakdown in form. Must do more reps each set than in previous set.

Set 1 @ 70%

Set 2 @ 65%

Set 3 @ 60%

 

B.

0-8:00:

22-16-10

Pistols

Front Rack DB Weighted Walking Lunges 50/35s

*50 DU between rounds (2 total sets)

 

8-16:00, or until completion, whichever comes first:

22-16-10

Pistols 

Unweighted Walking Lunges

*50 DU between rounds (2 total sets)

 

Extra

5:00 quad and IT band smash

2:00 hero stretch

 

Tuesday 

Gymnastic Pull Warm-up

Alt. Tabata:

L-Sit

Arch Rocks

Then…

3 rounds, for quality

10 kip swings

10 scap pull-ups

 

A.

3 RFT:

7 Close Grip Push-ups
7 Strict Pull-ups
7 DB Floor Press
7 DB Bent Over Rows (each arm)
Then…

50 cal row/ad or 800m run  

Then…
3 Rounds:
7 Close Grip Push-ups
7 Strict Pull-ups
7 DB Floor Press
7 DB Bent Over Rows (each arm)

Then…

50 cal row/ad or 800m run  

*25 minute cap*

 

B.

(Approximately 10-12:00)

20 pass throughs

90s lying t stretch each side

90s thread the needle per side

90s puppy dog

20 pass arounds

 

Wednesday

Gymnastic Press Warm-up

 

Alt. Tabata:

Hollow Rocks

Arch Rocks

Then…

4 rounds:

30s HS Hold/Plank

30s Rest

 

A.

Strict Press

E3M, 9 min

without breakdown in form. Must do more reps each set than in previous set.

 

Set 1 @70%

Set 2 @ 65%

Set 3 @ 60%

 

B.

Every 3 minutes, for 15 minutes:

8 dips

10 thrusters (115/75)

8 burpees over the bar

 

Thursday 

A.

EMOTM 15:

3 position power snatch

 

Rest 5:00

 

EMOTM 15:

3 position power clean
*Build based on feel. No misses

 

Friday 

A.

E3M for 9

ME DL without breakdown in form. DL must be technical “perfect”. Set is terminated with any deviation in spinal shape. Must do more reps each set than in previous set.

11 @ 70%

12 @ 65%

13 @ 60%

B.

AMRAP 12:

10 Box Jump-Overs (24″/20″)

15 T2B

20 Heavy Russian KBS

30 DU

 

C.

(Approximately 10-12:00 min)

90s standing straddle (feet together)

2:00 pigeon per side

90s standing straddle (feet apart)

 

Saturday 

Partner “Liam”

For time, CAP 35:
Run 800 meters with a 45-lb. Plate


100 toes-to-bars


155-lb. front squats, 50 reps

 

15-ft. rope climbs, 10 ascents


Run 800 meters with a 45-lb. plate

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

 

Sunday 

A.

For time with a 10:00 CAP::

“Jackie”

Row 1000 Meters

50 Thrusters (45/33 lbs)

30 Pull-Ups

 

B.

Conga line in teams.

AMRAP 14:

40-Yard Sled Push (heavy)

40-Yard Farmer’s Carry (heavy)

P1 does sled push then farmer walks back.. P2 chases through and P3 after etc.

CrossFit Programming | Week of April 3rd, 2017 | CrossFit 248

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This week is a transition week! You’ll be seeing some skill work, some fun metcons, and some random other stuff! Next week will start our linear strength cycle. It’s going to be fun!

Monday

A.

“Manion” Lite

4 RFT, CAP 28:

400m run/500m Row/ .75 mile AD

29 back squats from floor 135/95# 

B.

All of the mobility

Tuesday 

A.

For time, CAP 10:

30 MU

*Modify to banded MU transitions, C2B, Kipping or Butterfly or really tall jumping PU. This must be HARD to get 30 reps. No 30s times. If your goal for 10 minutes it to try and get a ring/bar muscle up, THAT IS FINE FOR TODAY!!

B.

EMOTM 10:

M1: ME Pull-up/Banded pull-down/Jumping pull-ups

M2: Bent Over Row, any implement

M3: Hollow hold

M4: Arch hold

M5: REST

Wednesday 

A.

EMOTM for 15 minutes:

1 snatch

B.

EMOTM for 15 min:

1 clean and jerk

*Can be power or full. The goal for today it to help instill good movement patterns and work on technique. Go as heavy as you’d like while maintaining those guidelines

Thursday 

A.

15 minutes of rope climb practice

B.

For time, CAP 20:

1k Row/1.5 mile AD

100 DU/200 singles

1k Row/1.5 mile AD

100 DU/200 singles

Friday

“Field Day”

0-6:00

ME 400m run/500m row

6-12:00

1RM Box Jump

12-18:00

ME sit-ups

18-24:00

3 attempts for a ME unbroken set of DU or singles

24-30:00

2:00 ME Back Squats @ BW/.75 BW/.5 BW

Saturday 

“Metal Medley”
-Courtesy of CFNE

Teams of 3:
For time:
100/75 Calorie Row
75 Power Cleans (135/95#)
50 Burpees


100/75 Calorie Row
75 Front Squats (135/95#)
50 Burpees

 

100/75 Calorie Row
75 Push Jerks (135/95#)
50 Burpees

Sunday

With a partner, for times:

21-15-9

T2B

*P2 pinch grips plates

Russian KBS

*P2 plate away hold

9-15-21

Box jumps

*P2 holds l-sit

Over and Unders

*P2 sits in bottom of squat

CrossFit Programming | Week of March 27th, 2017 | CrossFit 248

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Monday

A.

15 min to find a 1RM BS

 

B.

Every 2 minutes, for 16 minutes:

15 DU

13 KB swings  

11 goblet squats

 

Conditioning Class

20 min AMRAP:

5 pull ups

10 push ups

15 abmat sit-ups

 

Tuesday

A.

12 min to find a 1RM push press

 

B.

18-15-9-6-3

Pull-ups

S2O (135/95)

 

Conditioning Class

1000m row

100 abmat situps

1000m row

100 death marches

1000m row

 

Wednesday

A.

15 min to find a 1RM clean

 

B.

“Karen”

For time:

150 wall balls

*12 minute cap*

 

Thursday

A.

15 min to find a 1RM snatch

 

B.

20 min AMRAP:

With a partner, 10 rds each, alternating full rounds

10 cal row/AD

10 burpees

 

Friday

  1. 20 min to find a 1RM DL

 

B.

2 rounds:

1 min ME hang power cleans (135/95)

1 min ME abmat sit-ups

1 min ME box jumps

1 min ME

Reverse lunges (135/95)
*Keep track of reps for each minute. If you get less reps in the second round than the first, there is a 2 burpee penalty/rep. Weights can not be changed between each round and weights for lunges and HPC must be the same*

 

Saturday 

A.

With a partner:

 

5 minute AMRAP:

15/10 cal Row/AD

 

Rest 2 min

 

5 min AMRAP:

10 Thrusters

 

Rest 2 min

 

5 min AMRAP:

10 Pull-ups

 

Rest 2 min

 

5 min AMRAP:

10 Wall Balls

 

Sunday

A.

5 RFT:

40 Air Squat

30 Push-ups

40 Sit-ups

CAP 40

 

 

 

17.5

By: 0

17.5

10 rounds, for time:

9 thrusters

35 double unders

*40 minute timecap*

Divisions

Rx’d:

Men use 95 lb.

Women use 65 lb.

Scaled:

Men use 65 lb. and perform single-unders

Women use 45 lb. and perform single-unders

Masters 55+:

Men use 65 lb.

Women use 45 lb.

Scaled Masters 55+:

Men use 45 lb. and perform single-unders

Women use 35 lb. and perform single-unders

Tips, Tricks, and Comments

-Please come in knowing what division you are planning on competing in and what the weights and movements are for that division.

-Please review the movement standards.

-Ropes and bars must be taken from the floor. You cannot hang your rope on something, put your bar on a rack, etc.

-BREATH during the thrusters! Try to use them as “rest” as much as possible.

-RELAX your shoulders during the jump ropes. They’re going to get tired from thrusters and jumping rope. Relaxing as much as possible will help a ton.

-Don’t start off too fast! This workout has 10 rounds. Slow and steady wins the race here!

-HAVE FUN (as always)! It’s the last workout of The 2017 CrossFit Games Open and we can’t wait to watch you all KILL IT!

VIEW THE FULL WORKOUT STANDARDS HERE

CrossFit Programming | Week of March 20th, 2017 | CrossFit 248

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Monday

A.

EMOTM for 5 min:

HBBS

Set 1- 5 @ 20%

Set 2- 5 @ 30%

Set 3- 5 @ 40%

Set 4- 5 @ 50%

Set 5- 5+ @ 60%

 

B.

EMOTM for 21 min:

Min 1: 15/12 cal row/AD

Min 2: 12 box jump overs

Min 3: 9 front squats from the floor 95/65

 

Conditioning Class

Every 3 min, for 30 min:

1 min ALL OUT SPRINT on rower/AD

 

Tuesday

A.

EMOTM for 5 min:

Push press

Set 1- 5 @ 20%

Set 2- 5 @ 30%

Set 3- 5 @ 40%

Set 4- 5 @ 50%

Set 5- 5+ @ 60%

 

B.

For time:

40-25-10

Pull-ups

Dips

DU

 

Conditioning Class:

“Filthy Fifty”

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

 

Wednesday

A.

0:00-7:00

“Isabel”

For time:

30 snatches 135/95

 

7:00-10:00

Rest

 

10:00-17:00

“Grace”

For time:

30 clean and jerks 135/95

 

17:00-27:00

STRETCH

 

Thursday

A.

EMOTM for 16 min:

Even- skill 1

Odd- skill 2

 

B.

“Helen”

3 RFT::

400m run/500m row/.75 mile AD

21 KB swings

15 pull-ups

 

Friday

17.5

 

Saturday

8:30-9:25am

YOGA

($8/class for members, $10 for non-members)

 

A.

TBD

 

Sunday

A.

With a partner, accumulate

250 calories on rower/AD

 

17.4

By: 0

17.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 handstand push-ups*

*Movement varies by division

Divisions

Rx’d:

(Ages 16-54) Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled:

(Ages 16-54) Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups

Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

Masters 55+:

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.

Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb

Scaled Masters 55+:

Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb.

Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb.

Tips, Tricks, and Comments

-Please come in knowing what division you are planning on competing in and what the weights and movements are for that division.

-Please review the movement standards.

-We will be running heats very often tomorrow due to the fact that we have to have smaller heats because we have 5 rowers. Per usual, we will have a warm-up written on the open gym whiteboard for you all to do yourselves. If you are planning on going in the next heat, you MUST be warmed up and ready to go when your heat is starting or else you’ll have to wait until the following heat to go.

-If you did this workout last year, please look up your score and have it known so that you have a goal to shoot for!

-You must go below parallel for wallballs and the ball has to touch the 8/9/10 ft. mark for the rep to count. Please do not get frustrated at your judge if they no rep you. Do good reps.

-Please make sure to mark the time for each completed movement (i.e. after the 55 deadlifts) as the tiebreak score.

-Have fun with this one! It is straight to the point and is such a great workout!

Click here to read the movement standards!

 

CrossFit Programming | Week of March 13th, 2017 | CrossFit 248

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Monday

A.

E3M for 15 min:

HBBS

Set 1- 3 @ 55%

Set 2- 3 @ 65%

Set 3- 5 @ 75%

Set 4- 3 @ 85%

Set 5- 1+ @ 95%

 

B.

AMRAP 6:
21 DU

15 Wall ball

9 T2B

 

Rest 2:00

 

AMRAP 6:

21 DU

15 Wall ball

9 DL 135/95  


Conditioning Class

“Fight Gone Bad!”

Three rounds, 1 min rest between rounds:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20″ box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

 

Tuesday 

A.

E2M for 10 min:

Push Press

Set 1- 3 @ 55%

Set 2- 3 @ 65%

Set 3- 5 @ 75%

Set 4- 3 @ 85%

Set 5- 1+ @ 95%

 

B.

Push Press “Jackie”

AFAP:

1000m row

50 push press (45/33)

30 pull-ups

 

Conditioning class

3K row

Every 2 minutes, do:

5 pull-ups

5 push-ups

5 sit-ups

 

Wednesday 

A.

Every 2 minutes, for 10 minutes (5 sets):

1 power clean + 1 clean + 2 front squats

 

*building over the 5 sets

 

B.

For time:

9 MU/18 Dips

9 Squat Snatches

20 cal row/AD

7 MU/14 Dips

7 Squat Snatches

20 cal row/AD

5 MU/10 dips

5 Squat Snatches

20 cal row/AD

 

Thursday

A.

EMOTM for 16 min:

Even- skill 1

Odd- skill 2

 

B.

With a partner, for time. One partner on Row/AD at all times. Switch every 20/15 cals until all movements completed below.

 

200 sit-ups

150 lunge

100  push-ups

50 ring rows

 

Friday

17.4

 

Saturday 

8:30-9:25am

YOGA

($8/class for members, $10 for non-members)

 

A.

TBD

 

Sunday

“Limitless”
courtesy of CFNE

 

Teams of 3:
AMRAP 7:
150/100 Calorie Bike
Max Clean & Jerk (135/95#)
Rest 3:00

 

AMRAP 6:
120/80 Calorie Bike
Max Power Snatch (115/80#)
Rest 3:00


AMRAP 5:
90/60 Calorie Bike
Max Thrusters (95/65)