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5/17/18

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

• 2 Min Easy Cardio

• Fwd Lunge Stretch with Thoracic Twist

•Lateral Lunge Stretch

2 RNFT:

• 10 Drop Squats

• 5 Renegade Rows (DB)

• 5 Curtis Ps (DB)

Weightlifting

Power Clean (3 E90Sx6)

3 reps every 90 seconds, adding as you go.

Metcon

Metcon (Time)

4 RFT:

• 30 Wallballs (20/14)

• 25/20 Cal Row

5/16/18

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Run (once)

5 clean pulls

5 hang cleans

5 front squats

5 strict press

5 back squats

5 behind the neck snatch grip strict press

5 overhead squats

REPEAT

Weightlifting

Push Press (5,5,5,5)

3 second pause at lockout.

Metcon

Metcon (Time)

100 DU Buy In

5 Rounds

• 12 Toes to Bar

• 5 Complex (115/75)

(1 Power Clean + 2 Jerks)

100 DU Buy Out
RX +

– (155/105) Barbell

5/15/18

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 RNFT:

-10 Kip Swings

-10 Strict High Pulls

-10 Burpees w/ Extra Squat

Metcon

Cindy (AMRAP – Rounds and Reps)

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

Weightlifting

Deadlift (5,5,5,5)

To be completed post-WOD.

Programming Preview: May 14-20

By: 0

Krewe,

Use this as a guide to schedule extra work you may want to get done throughout the week!

 

Monday:

Lifting: Front Squat

Metcon: Burpees, Air Bike, Rowing

Tuesday:

Metcon: Pull-Ups, Push-Ups, Air Squats

Lifting: Deadlift

Wednesday:

Lifting: Push Press

Metcon: Double Unders, T2B, Clean & Jerk

Thursday:

Lifting: Power Clean

Metcon: Wallballs, Rowing

Friday:

Metcon: RKBS, Abmat Sit-Ups, Hang to OH, Running

 

 

Have a great week!

5/14/18

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

– 200m Run

20 Push-ups

20 Air squats

– 200m Run

20 Mountain climbers

20 Hollow tucks

– 200m Run

10 Strict Press

10 Push Press

Weightlifting

Front Squat (5,5,5,5)

Sets should be around 70%. 3 second pause at bottom of squat.

Metcon

Metcon (AMRAP – Reps)

“GOLF”

9 Rounds of:

1 Min on/1 Min off

Burpees

20+ = 5 (Eagle)

16-19 = 4 (Birdie)

13-15 = 3 (Par)

10-12 = 2 (Bogey)

9 or less = 1 (Double Bogey)

Bike

30/25 = 5

25/20-29/24 = 4

20/15-24/19 = 3

15/10-19/14= 2

<15/10 = 1 Row
300/275m = 5

280/250m = 4

265/235m = 3

245/205m = 2

<245/205 = 1

5/12/18

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Minutes Cardio of Choice

2 RNFT:

12 Romanian Deadlift

10 Strict Press

8 OH Squat

Weightlifting

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

Make up: Back Squat, Strict Press, Snatch EMOM

Suggested Skill: Pull-Ups, C2B Pull-Ups, Bar-MU

Metcon

Metcon (Time)

21-15-9

HSPU

Front Rack Lunges (95/65)
Rx+: OH Walking Lunges

5/11/18 – Partner WOD!

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 RNFT:

:30 SEC Hollow Body Hold

20 Alt Lunges

12 KB Swings

12 Push Ups

Metcon

Metcon (AMRAP – Reps)

Max Rep in 25 Minutes:

100 Box Jumps (24/20)

100 Abmat Situps

100 Single Arm Push Press (35/20)

10 200M Runs

100 Floor Press (95/55)

100 Cal Bike
RX+

(30/24) Box Jumps

GHD SU for Abmat

(50/35) Push Press

(115/65) Floor Press

*Partners may break up reps in any way, but the 200m Runs must be alternating

*You must complete all movement reps before moving to the next.

5/10/18

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

50 DU/ 100 Singles

5 Hang Snatch Grip Pulls

5 Hang Snatch

5 Overhead Squats

5 BTN Push Press

5 Snatch Balance

Weightlifting

Snatch Pull/ Snatch/ Snatch Balance (12 Min EMOM)

12 Min EMOM

• Even: 1 Snatch Grip Pull + 1 hang Snatch Grip High Pull + 1 Power Snatch

• Odd: 1 Full Snatch + 1 Snatch Balance
Start at 55-60% of your 1RM and ONLY add if BOTH minutes went well.

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

• 50 Double Unders

• 12 Hang Cleans (115/75)

• 10 Front Squats (115/75)

• 8 Toes to Bar

5/9/18

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 RNFT:

-200m Run

-10 Good Mornings

-10 Strict High Pulls

-10 Strict Press

Weightlifting

Shoulder Press (5,5,5,5,5)

75%-80%-85%-90%-95% of your 5RM

Metcon

Metcon (Time)

•40 Burpees

•20 Pull-Ups

•10 Deadlifts (185/125)

-30 Burpees

-15 Pull-ups

-8 Deadlifts (225/155)

•20 Burpees

•10 Pull-ups

•6 Deadlifts (255/175)

-10 Burpees

-5 Pull-Ups

-4 Deadlifts (275/195)
RX+

(255/175)

(275/195)

(295/215)

(315/225)

5/8/18

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: 3 Rounds

– Shuttle Run

– Walking Lunges

– Wallballs

– Box Jumps

Metcon

Metcon (Time)

2 RFT:

• 50 Wallballs (20/14)

• 20 Box Jump Overs (24/20)

• 50 RKBS (53/35)

• 20 Box Jump Overs

Accessory Work

3 RNFT:

• 12/side single arm DB row

• 30 Sec OH Hold with DB in each hand