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Archive for September 2019

09-28-2019

South Slope CrossFit – CrossFit Metcon Metcon (Time) Saturday Community WOD! –Get Fit Conditioning Edition– 25 Minute Cap For Time, Teams of Four –2 Working At a Time 100 Calorie Row 100 Calorie Bike ———— 100 Double Hand KB Clean + Release + Squat 53/35# 100 Lateral Burpee Over Rower ————- 50 Calorie Row 50…

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09-27-2019

South Slope CrossFit – CrossFit Metcon Metcon (Time) For Time: 1k Run 50 KBS 53/35 40 Toes To Bar 30 Thrusters 95/65 20 Box Jumps 30/24″ Gymnastics Midline / Accessory EMOM x 14 Alternating :20 Work Clock A: Skin the Cat, Rings B: Posterior Plank Hold (Increase difficulty with a kick-out) GUNSLINGERS (NOT IN CLASS)…

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09-26-2019

South Slope CrossFit – CrossFit CONDITIONING EMOM x 32 Alternating :30 Work Each A: Sandbag Clean (To Shoulder, Not Over) Weight = Athlete’s Choice B: Calorie Bike C: GHD Sit Ups D: Calorie Row Get Fit Conditioning ***Classes @ 7:15 AM and 9:30 AM 9-26-2019 ***Optional for all programming tracks “Hurry Up Already” Pacer\Partner Challenge…

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09-25-2019

South Slope CrossFit – CrossFit Metcon Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups GUNSLINGERS (NOT IN CLASS) Strength A Every 1:30 x 12 Rounds (6 Sets Each) Alternating A: 2+2 Push Press + Power Jerk B: Back Squat 1+1+1 No Pause + Pause…

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09-24-2019

South Slope CrossFit – CrossFit CONDITIONING 25 Minute AMRAP With Partner Rounds Of: –One partner performs each, simultaneously: A: 20(16) Calorie Assault Bike B: 12 Bar Facing Burpee Then: 10 Power Cleans, any split Score = Rounds accumulated X Clean Weight Goal Weight = 70+% ***Partners may alternate Calorie Bike, Bar Facing Burpees Metcon (Weight)…

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09-23-2019

South Slope CrossFit – CrossFit Skill Every 1:30 x 12 Rounds Alternating A: Muscle Up Progression Options: –If capable of 2 unbroken Strict, practice sets of kipping –Strict –Strict Ring Pull Up + Ring Dips (EG: 2+2) –Banded Ring Drill B: Double Under Practice **Work NTE: 30 Ring Muscle Ups, Kipping (6 x Varied) Record…

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09-20-2019

South Slope CrossFit – CrossFit Strength A Push Press A: Every 3:00 x 6 Rounds Goal = Start @ 70% for two reps, adding weight each round so long as no misses occur. —Break— B: Perform x 1 AMRAP @ 60% of today’s heaviest double. Goal = Rebounding all reps Push Press (1 x 2)…

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09-19-2019

South Slope CrossFit – CrossFit CONDITIONING Metcon (Time) 4 Rounds for Time With Partner, Follow the Leader 15m Sandbag Press 100/70 15m Dumbbell Walking Lunge 50/35 Ea Hand 15m Burpee Broad Jump 400m Run Together **Partner B begins their 15m travel when Partner A completes theirs. Partner A waits for Partner B to Complete the…

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09-18-2019

South Slope CrossFit – CrossFit Weightlifting 20 Minute Work Clock A: Build to a heavy single Squat Snatch 4-3-2-1-1-1 Starting @ 60%, increasing load each set. —OR—- B: Snatch Skill Accumulate quality complexes of: 1 Sweep to Mid Thigh (Return to Floor) 1 Power Snatch 1 Hang Squat Snatch 2 Overhead Squats Goal = 60-70%,…

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09-17-2019

South Slope CrossFit – CrossFit Metcon Metcon (Time) Teamwork Tuesday! For Time, With Partner –Any division of work 1000m Row 200 Double Unders 50 Lateral Burpee Over Rower 800m Row 150 Double Unders 40 Lateral Burpee Over Rower 600m Row 100 Double Unders 30 Lateral Burpee Over Rower CONDITIONING Midline / Accessory 4 Rounds for…

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