27 May


GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 xiao pings, BB snatch prep

Hang Snatch (Hang Squat Snatch 5×3, no dropping between reps)

Metcon (AMRAP – Rounds and Reps)

“10:00 AMRAP

5 Power Snatch (95/65, rx+ 135/85), 10 hand release pushups, 15 DUs (rx+ 30)”

Cooldown

80m walk, twisted cross, thread the needle

By |May 26th, 2016|

26 May


GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 xiao pings, banded shoulder activaton

Shoulder Press (Shoulder Press 5×5, ME strict pullups between sets)

Metcon (Time)

“For time, 14:00 cap:

400m run, 30 T2B, 400m run, 20 T2B, 400m run, 10 T2B.”

Cooldown

smash calves, lats, shoulders

By |May 25th, 2016|

25 May


GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 jumping squats, 10 single leg bridge

Squat Clean (EMOMx10 1 squat clean between 85-95%)

Metcon (AMRAP – Rounds and Reps)

“11:00 AMRAP

10 box jumps, 10 burpees, 10 burpee box jumps. Rest 1:00 after each round.”
two-footed jump is RX box jump

Cooldown

calves on stairs, smash calves, half front split

By |May 24th, 2016|

24 May


GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded hip or ankle mobility

Back Squat (Back Squat 4×4 between 75-85%)

after each set perform 4 plank-to-pushup

Metcon (Time)

“For time, 9:00 cap:

104 WBs, 52 pullups. “

Cooldown

80m walk, roll back and legs

By |May 23rd, 2016|

23 May


GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 2 rounds cindy, KB squat clean prep, DL warmup

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

5 DL (225/145, rx+ 315/205), 30 DUs (rx+ 60), 10 KB hang squat clean (1.5/1, rx+ 2p)
one KB, 10 total.

Cooldown

ROMWOD

By |May 22nd, 2016|

21 May

GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 min extended mobility, clean prep.

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP:

3 power cleans (155/105)

10 plate push ups

10 T2B

80m run

1 min rest between rounds

Cooldown

Wrist mobility, hamstring stretch, sphinx, child’s pose,

By |May 20th, 2016|

20 May


GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 jumping squats, 10 shoulder bridges, box squat prep

Box Squat (EMOMx10: 3 Box Squat 60-65% all sets across)

Metcon (AMRAP – Rounds and Reps)

“14:00 AMRAP

30 DUs

10 hang power snatch (95/65)

5 OHS”

Cooldown

80m walk, dragonfly, twisted cross, childs pose, neck mobility

By |May 19th, 2016|

19 May


GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, power clean and jerk BB prep

Clean and Jerk (Power Clean and Jerk 6×2)

POWER position cleans

Metcon (Time)

“Complete within 10:00

50 burpee box jumps

50 KBS (1.5/1, rx+ 2/1.5)”

Cooldown

roll IT bands, quads, calves

By |May 18th, 2016|

18 May


GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 xiao pings each side, split jerk prep

Metcon (Weight)

EMOMx14: Every other minute complete 1 set of the complex: 3 push press, 1 split jerk.

Metcon (AMRAP – Reps)

“tabata slam balls

rest 1:00

tabata burpees

rest 1:00

tabata slam balls”
*add together the lowest score on each tabata

Cooldown

happy baby, twisted cross, partner trap smash

By |May 17th, 2016|

17 May


GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 1 round cindy, lizard-dragon-squat walk, 5 mins mobility prehab

1: Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

2-4-6-8… thruster (95/65)

1-2-3-4… strict pullup (scale to a supine row)

rest 3:00

8:00 AMRAP

rest 3:00

9:00 AMRAP

2: Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

3: Metcon (AMRAP – Rounds and Reps)

9:00

Cooldown

80m walk, forearm mobility, 3:00 frog, 2:00 pigeon each side, lax shoulders

By |May 16th, 2016|