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3/23/19

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Team Run

AMRAP x6

4/4 Single Leg RDL

4/4 Single Arm Bent Over Row

4/4 Single Leg Glute Bridge

20 Front Plank KB Handle Taps

Weightlifting

Deadlift (7-5-3-1-3-5-7)

*In this wave loading scheme, weights in the second half should meet or exceed first half.

Metcon

Metcon (Time)

FOR TIME

50-40-30-20-10

Double Under

5-10-15-20-25

Burpees to Plate
10:00 Hard Cap

March 22, 2019

By: 0

Krewe du CrossFit – Longevity

Warm-up

2 RNFT:

10 PVC PT

20 Alternating Spiders

5 e/b Push Press

20 Hip Bridges w/ DB Pullover

10 Jump Squats

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

Mobility

3 Rnds:

10 PVC PT

10 PVC GM

3/22/19

By: 0

Krewe du CrossFit – CrossFit

Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

3/21/19

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

4/4 Body Weight Windmill

4 Clockwise and Counterclockwise Med Ball halo rotations

8 Overhead Med-ball Lunge

8 Cossack Squats

Metcon

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 MB Sit-ups + 4 MB Seated Press

MIN 2 — Row or Bike, Moderate Effort

Cool Down

8:00 Coach Led Stretching

3/20/19

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

High Knees

Heel Walk

Butt Kickers

Toe Walks

Single Leg Hop (right leg)

Single Leg Hop (left leg)

Bunny Hops

Broad Jumps

KB Complex

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Accessory Work

CORE FINISHER

3 SETS:

20 Strict Hanging Knee Raises

40 KB Flutter Kicks*

*Hold KB above chest and keep body in hollow position

3/18/19

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 RNFT:

5 DB Single Arm Arnold Press (L)

25′ OH Lunge (L)

5 DB Single Arm Arnold Press (R)

25′ OH Lunge (R)

5/5 Single Leg RDLs

:30s Wall Sit
10 Minute Cap

Metcon

Metcon (4 Rounds for reps)

4 ROUNDS FOR MAX REPS…

Min 1 – Row for Cals

Min 2 – HSPU

Min 3 – Box Jump (20)

Min 4 – DB Hang Power Clean (50/35)|(35/20)
-Rest 1:00 b/t Rounds-

Cool Down

8:00 of Foam Rolling

Suggested Focus:

4:00 Upper Back / Shoulders

4:00 Quads / IT Band

3/16/19 – Partner WOD

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8:00 Partner Row

Partner 2 holds bottom of squat or plank while partner 1 rows, switch every 200m.

Weightlifting

Metcon (Weight)

PARTNER STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to 5 Rep TNG Power Clean
*Score is the combined weight of the heaviest successful lift for both partners in the 15:00

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2…

AMRAP x 15 MINUTES

5 Power Clean (115/75)|(95/65)

7 Hang Power Clean

9 Push Press
*Partner 1 completes a full round while Partner 2 rests

3/14/19

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Rowling 3x Each

2 RNFT:

5 Slam Balls

10 Alt V-Ups

5 RKBS

10 Lunges

Metcon

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Slam Balls + 4 Alt V-Ups

MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Russian KB Swing + 4 Alt. Lunges

MIN 2 — Row or Bike, Moderate Effort

Cool Down

5 :00 Rebound & Nasal Breathing

*Lay on your back and breath!

3/13/19

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 RNFT:

200m Run

15 Air Squats

10 DB Strict Press

5 Burpees
8 Minute Cap

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 Minutes

200m Run

10 DB Thrusters (50/35)|(35/20)

8 Box Jump Over (24/20)
1:00 Rest

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

100m Run

8 DB Thrusters (50/35)|(35/20)

6 Box Jump Over (24/20)
1:00 Rest

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

50m Run

6 DB Thrusters (50/35)|(35/20)

4 Box Jump Over (24/20)

Accessory Work

UPPER BODY PUMP

3 SETS

13 DB Supinated Curl

13 DB Bent Over Row

13 DB Hammer Curl

-Rest As Needed b/t Sets-

*Reps must be done unbroken

3/12/19

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 RNFT:

10 Thoracic Spine Rotations

8 Barbell Jefferson Curls

8 Good Mornings

8/8 Alt. Back Rack Reverse Lunges

Weightlifting

Deadlift (5,5,3,2,2,2)

Build to a heavy 2 rep DL.

This should be 15-20% heavier than the workout weight.

Metcon

Metcon (Time)

10 ROUNDS FOR TIME:

6 Lateral Burpees Over Bar

2 Deadlift (Very Heavy, Athlete Choice)

15/12 Cal Row
20:00 Cap