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5/3/19

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

Teams of 2

P1: 1 Round

8 KB Deadlifts

6 KB Russian Swings

4 KB Goblet Squats

2/2 KB Push Press

P2: Plank Hold

Metcon

Metcon (AMRAP – Reps)

EVERY 1:30 FOR 10 SETS

Run 100m

3 Heavy Deadlift (Athlete Choice)

Max Burpee Over Bar in Remaining Time
-Rest 1:30 b/t Sets

Note DL weight in score.

Accessory Work

PRE-WEEKEND PUMP SESH

5 SETS NOT FOR TIME

10 DB Hammer Curls

10 DB Bicep Curls

10 DB Strict Press

10 DB Deficit Push-Ups

-Rest as Needed b/t Sets-

*If you can’t hit all 5 sets, get as many as

you can!

5/2/19

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warm-up

AMRAP x 10 MINUTES

P1: Ski

P2: 10 KB Deadlifts + 10 Russian KBS + 10 Goblet Squats

Weightlifting

Back Squat (10,8,6,5,5+)

20 minutews to establish a 5RM back squat.

Metcon

Metcon (Calories)

2 Minute Max Effort Ski
5 minute rest between workouts.

Metcon (Calories)

2 Minute Max Effort Assault Bike

5/1/19

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds…

25’ Walk on Toes

25’ Walk on Heels

25’ High Knees

25’ Butt Kickers

25’ Power Skips

25’ Broad Jump

Metcon

Metcon (Distance)

I. ON A 12:00 RUNNING CLOCK…

Run 1 Mile

into…Max Meters on Rower

Metcon (AMRAP – Rounds and Reps)

II. AMRAP X 12 MINUTES

4 Strict Pull-ups

8 Hand Release Push-ups

12 Sit-ups

4/30/19

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

5 Barbell Good Mornings

10 Knee Push Ups

15 Air Squats

Weightlifting

Clean and Jerk (3,3,3,3,3)

ON A 15:00 RUNNING CLOCK…

Build to Set of 3 Touch-N-Go Power

Clean & Jerk

*Moderate-Heavy Loading

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

4/29/19

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

20 Single Unders

10 Kipping Swings

8 False Grip Ring Rows

6 Lunges

Skill Work

EMOM x 10 MINUTES

MIN 1

2 Muscle-Up or MU Practice or

5 False Grip Ring Pull-ups

MIN 2

:45 Double Under or Triple Under

Attempts

Metcon

Metcon (Time)

FOR TIME:

50 Walking Lunges

50 Knee to Elbow

100 Double Unders

5 Muscle-Ups

40 Walking Lunges

40 Knee to Elbow

80 Double Unders

10 Muscle-Ups

30 Walking Lunges

30 Knee to Elbow

60 Double Unders

15 Muscle Ups
25:00 Hard Cap

4/27/19

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 10 Minutes

Partner 1: 200m Ski

Partner 2: 10 Air Squats Then Max Plate Ground to Overhead

When Partner 1 returns athletes will switch.

Weightlifting

Spend 20-25 minutes working on skill/lift of choice.

Make Up: Snatch, C&J

Metcon

Metcon (AMRAP – Reps)

TEAMS OF 2…

AMRAP x 15 MINUTES

P1 — COMPLETE 1 ROUND

5 HSPU

10 Plate G2OH (45/25)

15 Sit-ups

P2 — PERFORM

Max Back Squat (135/95)
*P1 Completes a full round while P2

performs max reps of Back Squat.

*Once P1 finishes the round, switch.

* Score is the total number of Back Squats.

4/26/19

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Up-Downs Burpees

10 Alternating Step-ups Box Jumps

10 Shoulder Taps 5 Scap Push-ups + 5 Knee Push-Ups

:20 Hollow Hold Hollow Rock

Metcon

Metcon (Time)

3 ROUNDS FOR TIME:

40 KB Swings (53/35)

40 Box Jumps (24/20)

40 Hand Release Push-ups

400m Run

4/25/19

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

5 inch worms

5 clean grip presses

5 clean grip presses in a quarter squat

5 push press

5 split jumps (no bar)

5 jerk balance (pvc)

5 split jerks

Weightlifting

Clean and Jerk

ON A 20:00 RUNNING CLOCK…

Establish 1RM Clean & Jerk

Min 0 — 40%

Min 2 — 55%

Min 4 — 70%

Min 6 — 80%

Min 8 — 87%

Min 10 — 94%

Min 13 — 98%

Min 16 — 102% (New 1RM)

Min 19 — 105% (potential time to take another lift)

Metcon

Metcon (Time)

FOR TIME:

30 Wall Ball (20/14)

5 Power Clean (185/125)|(155/105)

20 Wall Ball

5 Power Clean

10 Wall Ball

5 Power Clean

4/24/19

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

12 Rounds

:20on/ :10off

Movement 1: Single Unders

Movement 2: Mountain Climbers

Movement 3: Plate G2OH

Movement 4: Push-ups or Knee Push-ups

Metcon

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS:

2:00 DB Push Press (50/35)|(35/25)

-Rest :30-

2:00 Double Under

-Rest :30-

2:00 KB Goblet Lunge (70/53)|(53/35)

-Rest :30-

Mobility

8:00 Group Mobility

Use KB to mobilize, focus on calves and lats.

April 23, 2019

By: 0

Krewe du CrossFit – Longevity

Warm-up

6 Min. AMRAP:

5 S/A KB Strict Press, e/s

5 KB RDL, e/s

5 Burpees

Strength & Conditioning

9-Minute EMOM:

Min. 1:

3-5 Tempo Ring Rows @ 2323

Min. 2:

3-5 Tempo KB Goblet Squats @2323

Min. 3:

10 S/A KBS, 5 e/s

Metcon (Time)

500m Row

50 Air Squats

50 Mountain Climbers

500m Row

50 KBS, AHAP

50 V-ups

500mRow

Mobility

2RNFT:

5 Kneeling Arrows e/s

1 min. seated Pike

1 min. Pancake