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Tuesday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 12 MINUTES

5 DB Devil’s Press, light

15 Jumping Jacks

10 Ring Rows

10 Straight Leg Sit-ups (minimize arm throw)

10 Scap Pull-ups (slow and controlled)

:30 Hollow Rocks

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

C2B & Bar Muscle-Up Development

Workout

Metcon (Time)

FOR TIME:

21-15-9

Russian Kettlebell Swing (70/53)|(53/35)

C2B Pull-up

into…

15-12-9

American Kettlebell Swing (70/53)|(53/35)

Bar Muscle-Up
16 min. cap.

Monday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS w/ 10:00 CAP:

10 Cal Row (Stays the same)

10 Squats → Front Squats (PVC) → Overhead Squats (PVC)

10 Push-ups → Ring Support Push-ups → Dip Negatives

10 Scap Pull-ups → Chin-ups → Pull-ups

10 Sit-ups → Leg Lifts → Hanging Knee Raises

Workout

Metcon (Time)

3 Rounds:

800m Run

30 Front Rack Reverse Lunges (95/65)|(65/45)

30 HSPU (descending reps)*
*HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round.

22 min. cap.

Cool Down

FOR RECOVERY*

3:00 Slow Bike, Row, or Ski

3:00 Slow Walk

*Focus on calm nasal breathing.

Sunday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Play a game or intro a skill!

Then…

GENERAL WARM-UP

ON A 7:00 RUNNING CLOCK…Get as far as you can, 7:00 Cap!

20 Cals on Bike or Rower

20 Russian Twists w/ Medball

20 Med Ball Floor Press w/ toss at top (bench press with med ball with toss to self)

20 Med Ball Ground to OH

20 Med Ball Alt Lunges

20 Med Ball Sit-ups w/ toss at top ( feet touching wall, situp, toss MB against wall at top)

Workout

Metcon (Time)

FOR TIME

50-40-30-20-10

Cal Row

Sit-up

-18:00 Time Cap-

Finisher

Metcon (No Measure)

NOT FOR TIME

30 DB Manmakers*

*Increase weight every 10 reps

Saturday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

“You go, I go” partner, chipper style warm-up.

IN TEAMS OF 2…

100 Jumping Jacks

50 Air Squats

50 Sit Ups

50 Alternating Lunges

50 Up Downs

1,000m row (switching every 250m)

10 Minute Cap

Workout

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Friday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Minutes Ski, Bike or Row

Then,

4- Min. AMRAP:

10 KB Deadlifts

10 KB Russian Swings

10 KB American Swings

:30 KB Goblet Squat Hold

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of Barbell Complex

3 Hang Power Clean

2 Front Squat

1 Hang Squat Clean

3 Hang Power Clean, 2 Front Squats, 1 Hang Squat Clean (1×1)

Record heaviest Complex from Strength cycle.

Workout

Metcon (Weight)

6 SETS (1:30 ON / :30 OFF)

3 Hang Power Clean (155/105)|(115/75)

2 Front Squat

1 Hang Squat Clean

12 Toe to Bar

Max Barbell Hold

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.
Score this workout for load – 6 possible reps in round multiplied by barbell #.

Only Rx+/Rx if you get the TTB done and pick the barbell back up.

Thursday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds for QUALITY:

1:00 Row (60% effort → 70% effort)

5 DB Suitcase DL

5 DB Bicep Curls

5 DB Strict Press

10 Scap Push-Ups

Then grab a slightly heavier set of DBs and complete…

3 Rounds:

:30 Row (75% effort → 80% effort → 85% effort)

5/5 SA DB Swing

5/5 SA DB Push Press

5 Tempo Push-Ups (21X1)

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

AMRAP x 7 MINUTES

7 DBL DB Ground to OH (35/25)|(25/15)

7 DBL DB Up-Down

14 Push-up

-Rest 3:00-

AMRAP x 5 MINUTES

5 DBL DB Ground to OH (35/25)|(25/15)

5 DBL DB Up-Down

10 Push-up

-Rest 2:00-

AMRAP x 3 MINUTES

3 DBL DB Ground to OH (35/25)|(25/15)

3 DBL DB Up-Down

6 Push-up

Wednesday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Run

10 Scap Pull-ups → 5 Tight Kip Swings → 5 Big Kip Swings

10 Partner-facing Squats *

10 Inch Worms + Push-up

*Athletes face each other with about 1ft between them, hands up overhead, active shoulders. Squat without touching each others’ hands, trying to maintain the active shoulder position with each squat.

Then grab out a barbell and go through for quality…

5/5 Elbow Punches

5 Strict Press

5 Front Squat

5 Push Press

Workout

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here

Cool Down

FOR RECOVERY

Team 400m Walk: Focus on Calm Nasal Breathing

Tuesday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Slow-paced Flow through each:

1:00 Bootstrapper

1:00 Alt. Cossack Squats

1:00 Straight-legged Inchworm

Immediately Into…

10 Tempo Good Mornings (20×1)

30 Mountain Climbers

5/5 Single Arm Ring Rows

10 Tempo Sumo Deadlifts (20×1)

1:00 Front Plank

5/5 Single Arm Ring Rows

10 Tempo Romanian Deadlifts (20×1)

20 Tuck ups

5/5 Single Arm Ring Rows

10 Tempo Conventional Deadlifts (20×1)

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 7 Deadlift*

MIN 2 – 15 Double Unders + 1 Rope Climb

*Start moderate and build to workout weight

Workout

Metcon (Time)

4 ROUNDS FOR TIME

70 Double Unders (or 50 Reps of 4″ Plate Hops)

7 TNG Deadlift (AHAP)

2 Rope Climbs

-16:00 Time Cap-

Cool Down

FOR RECOVERY

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

10 Slow Reps of Down-Dog to Up-Dog

Monday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS, 7-10 Reps Each:

Cal Row (stays same each round)

Squat → FS → OHS (pvc)

Push-up→ Ring Support → Dip Negative

Scap Pull-up → Chin-up → Pull-up

Sit-up → Leg Lift → Hanging Knee Raise

Strength

Push Press (3-3-3-3-3)

3-3-3-3-3

Push Press*

*Build to 3RM Push Press.

Workout

Metcon (3 Rounds for reps)

3 SETS

2:00 Max Cal Row

1:00 Max Plank Hold

1:00 Max Push Press (115/75)|(75/55)

-1:00 Rest b/t Sets-
Score is combined Reps for both Calories and Push Press.

Sunday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS OF…

20 Mountain Climbers

15 Air Squats

10 Step Ups/Box Jumps

5 Up Downs

2 ROUNDS OF…

100m Run

10 PVC Pass Throughs

8 Snatch Grip BTN Presses

6/6 DB Hang Muscle Snatch

2 ROUNDS OF…

10 Barbell Snatch Deadlifts

8 Barbell Hang Muscle Snatches

6 Barbell BTN Push Press

Workout

Metcon (Time)

FOR TIME*

27-21-15-9

Power Snatch (95/65)|(65/45)

Box Jumps (24/20)

*400m run after every full set.