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Free Crossfit Class

 Join Us At Crossfit North Myrtle Beach

November 22, 2014

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“Even when you’ve played the game of your life, it’s the feeling of teamwork that you’ll remember. You’ll forget the plays, the shots, and the scores, but you’ll never forget your teammates.”~Deborah Palmore

 Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2 complete

14min AMRAP of:

– Row (15/12 Cals)

– 12 DB One Arm Snatches, (24/16kg)

– 12 Push Presses (115/75#)

*Partners will alternate movements to complete each round. Partner Rows (cals)…Partner 2 performs 12 DB One Arm Snatches…Partners 1 performs 12 Push Presses (1 round complete). Continue this pattern for 14 minutes.

November 21, 2014

Coach JoelMain – CrossFit

 

Skill

Metcon (Weight)

3 rounds of:
– 1min: Weighted Plank hold, (HAP)
– 1min: Weighted Wall sits, (HAP)

Weightlifting

“Performance”

– Power Clean (4×3 – touch and go to a heavy set)

“Fitness”

5×10 – Double KB/DB power cleans

Metcon

Metcon (AMRAP – Reps)

With a continuously running clock complete 5 thrusters every minute.

– From 0:00-5:00 use (75/45#)

– From 5:00-10:00 use (95/55#)

– From 10:00-15:00 use (115/65#)

Continue adding (20/10#) every 5 minutes for as long as you are able.

(*Post total reps, time and weights used- 25 reps every 5mins)

November 20, 2014

Musical medballs

Skill

Metcon (Distance)

8mins of work:
– 50m Farmers walk
– 50m Waiters walk
(24/16kg or HAP)

Weightlifting

“Performance”

Snatch (3@65%, 3@70%, 2×3@75%)

“Fitness”

– Single arm Dumbell Row (5 sets of 8-10 reps per arm – HAP)

Metcon

Metcon (Time)

21-15-9-6-3 reps of:
– Strict pull ups
– Push ups
– Squats

141119


Main – CrossFit

Skill

Metcon (AMRAP – Reps)

8 rounds of :20sec on/:10 sec off of:

- Double Unders

- Sit-ups

(8 rounds of each)

Weightlifting

Romanian Deadlift (5×8 )

Metcon

Metcon (Time)

3 rounds of:

- 10 Front rack lunges, (135/75#)

- 10 T2B

- 10 Box Jumps, (24/20″)

141118


Main – CrossFit

Skill

Metcon (AMRAP – Reps)

“Tabata shuttle sprints”

8 rounds of :20sec on/:10sec off of:

- 25′ shuttle sprints, (touch floor each rep)

*score total reps (25′ = 1 rep)

Weightlifting

Shoulder Press (5 EMOM for 10mins @50%)

Metcon

Metcon (AMRAP – Reps)

5 rounds of 1min on/ :30 sec rest of:

- 5 bar facing burpees

- ME SDHP, (95/65#)

*score is total SDHP

141117

Main – CrossFit

Skill

Metcon (AMRAP – Reps)

EMOM for 9 mins:

Min 1: 5 HSPU’s or 30sec hold

Min 2: 8 Strict Pull – ups

Min 3: ME T2B

Weightlifting

Paused Back Squats (5@40%, 50%, 60% (3 sec pause at bottom))

Metcon

Metcon (Time)

Complete 4 rounds for time:

- 11 Wallballs, (20/14#)

- 17 KB swings, (24/16kg)

- 400m run

141114


Main – CrossFit

Skill

Metcon (No Measure)

Muscle Ups

If you are able to get MU work on them, if not work on MU progressions with low rings and bands.

Weightlifting

Snatch Grip Deadlift (5@75% 3@85% ME@95%)

Metcon

Metcon (Time)

3 Rds

5 Burpee Box Jump overs

10 HSPUs

20 V-ups

()

141113


Main – CrossFit

Skill

Metcon (No Measure)

Inverse Tabata OHS

Inverse Tabata Snatch Balance

The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals.

Weightlifting

Performance

Snatch (3@80% 3@85% 2×2@90%)

Fitness

Front Rack Lunge (5X10)

Metcon

Metcon (Time)

400M Run

50 Ground to OH (75/45)

50 Ab Mat Situps

400M Run

141112


Main – CrossFit

Skill

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Back Squat (5@75% 3@85% ME@95%)

Metcon

Metcon (AMRAP – Rounds)

AMRAP in 8 Mins

5 Push-ups

10 Squats

20 Jumping Jacks