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10/21/17

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2RNFT

1 Minute Plank Hold

20 Mountain Climbers

15 Air Squats

Mobility

Spend 8 Minutes mobilizing with lacrosse ball.

Skill Work

Spend 20 minutes working on skill of your choice:

-Weightlifting (Squat, Olympic Lifts, Deadlift, Etc.)

-Gymnastics (Rope Climb, Pull-ups, Toes 2 Bar, Etc.)

-Double Unders

-SLED WORK

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

10/20/17 – Partner WOD!

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Tabata #2 Warm Up (No Measure)

4 Rounds – Singles/ Doubles

4 Rounds – Shuttle Run

3 Rounds – Hang Cleans

3 Rounds – Back Squats

Weightlifting

Partner Total Bench Press (10,8,6,4,2)

8 Minutes to find max pounds lifted
Partner 1: 10 reps @ (X) Weight

Partner 2: 10 reps @ (X) Weight

Partner 1: 8 reps @ (X) Weight

Partner 2: 8 reps @ (X) Weight

You may add or subtract weight between sets but not in the middle of a set.

All sets must be unbroken.

Sample Score:

P1: 10 @ 95

P2: 10 @ 105

200 pounds for that round, add all rounds together.


Metcon

Metcon (Time)

300 Double Unders

200 KB Swings (53/35)

150 Squats w/ KB (53/35)

100 Walking Lunges w/ KB (53/35)

50 Clean and Jerks (135/95)
Partners split reps as needed.

10/19/17

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Group Warm Up #43 (No Measure)

-1 Min Couch Stretch Each Side

-Forward Lunge Stretch

-Lateral Lunge Stretch

2RNFT

-2 Min Row

-10 Good Mornings

-5-8 Strict Pull-Ups

Metcon

Metcon (Time)

1500m Row Buy In

3 Rounds:

-10 Deadlifts (225/155)

-20 Push-Ups

-30 Pull-Ups

1500m Row Cash Out
30:00 Time Cap, Every 10m remaining = 1 second added

Rx+: (275/185), 10/7 Ring Muscle Ups instead of push up/ pull up

10/18/17

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Barbell Warm-Up (No Measure)

500m Row

2RNFT

5 Clean Pulls

5 Hang Cleans

5 Front Squats

5 Strict Press

5 Back Squats

5 BTN Snatch Grip Strict Press

5 Overhead Squats

Weightlifting

Clean (1 Rep EMOM for 12 Min)

Can be power or squat. First 5-6 reps need to be technically sound. Add weight as you go.

Metcon

Metcon (Time)

30 Wallballs (20/14)

20 Box Jumps (24/20)

10 Power Snatch (115/75)

20 Box Jumps (24/20)

30 Wallballs (20/14)

10/17/16

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Group Warmup #2 (No Measure)

2 RNFT

30 Double Unders/ 60 Singles

10 Front Squats

10 Push Press

10 Hollow Tucks

Weightlifting

Push Press (3,3,3,3)

Work up to a heavy triple.

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

-50 DU

-40 RKBS (53/35)

-30 Abmat Sit-Ups

-20 Bar Over Burpees

-10 Power Cleans (135/95)
RX+: KB (70/53)

GHD Sit-Up

PC (185/125)

10/16/17

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Snatch Barball Warmup (No Measure)

500m Row/ 400m Run (once)

2RNFT:

5 Hang Snatch Grip Pulls

5 Hang Snatch

5 OHS

5 BTN Push PRess

5 Snatch Balance

Skill Work

10 Min EMOM

Even: 3 Snatch Grip Deadlifts

Odd: 1 Slow Pull Snatch + 1 Pause Snatch

Metcon

Metcon (3 Rounds for time)

Every 6 Min x3:

-200m Run

-12 Toes to Bar

-5 Front Squats + 5 Push Press + 5 Thrusters (95/65)

-20/15 Cal Row
Rx+: (135/95)

10/14/17 – Sarah’s Bachelorette Party WOD!

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of Cindy:

5 Pullups

10 Pushups

15 Air Squats

Pizza Game!

2 rounds, 2 Minutes Each

Weightlifting

Spend 20 Minutes working on either/ both lifts.

Shoulder to OH (3,3,3,3,3)

By any means necessary:

-Push Press

-Push Jerk

-Split Jerk

Bench Press (3,3,3,3,3)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

4 Curtis P’s (135/95)

14 Pull-Ups

18 Deadlifts (135/95)
Curtis P: Squat Clean + Front Rack Lunge in Each Leg

10/13/17 – Partner WOD!

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Tabata #2 Warm Up (No Measure)

4 Rounds – Singles/ Doubles

4 Rounds – Shuttle Run

3 Rounds – Hang Cleans

3 Rounds – Back Squats

Metcon

Metcon (Time)

-50 Burpee Buy In

“Fran”

•21-15-9

Thrusters/ Pull-Ups (95/65)

“Elizabeth”-ish

•21-15-9

Squat Cleans/ Push-Ups (135/95)

“Fran”

•21-15-9

Thrusters/ Pull-Ups (95/65)

-50 Burpee Cash Out
Partners break up reps as needed but each workout is to be completed before moving to the next.

Accessory Work

-1 Minute Partner Russian Twist w/ Med Ball Exchange

-10 Partner Leg Throws (1 Left + 1 Middle + 1 Right)

10/12/17

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Barbell Warm-Up (No Measure)

200m Run

5 Clean Pulls

5 Hang cleans

5 Front Squats

5 Strict Press

5 back Squats

5 BTN Snatch Grip Press

5 Overhead Squats

REPEAT

Metcon

Grace (Time)

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

Conditioning

Metcon (Distance)

2 Minute Max Meter Row/ 1 Minute Break x5
Set up rower for time interval.

10/11/17

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 RNFT

30 DU/ 60 Singles

10 Front Squats

10 Push Press

10 Hollow Tucks

Metcon

Metcon (Time)

5 RFT

-15 Weighted Sit-ups (35/15)

-25 Wallballs (20/14)

-50 Double Unders
2:1 Singles

20:00 Time Cap

Accessory Work

3RNFT

-Farmers Carry (heavy)

-5 Weighted Strict Pull-up

-15 Skull Crushers w/ Plate