Month: November 2019

Friday 11292019 Weightlifting Deadlift (10-10-10-10) 30 second Hollow Hold between sets. Shoulder Press (10-10-10-10) 30 second Hollow Hold between sets. Metcon Metcon (Time) 21-15-9 reps for Time of: Power Snatch 75# / 55# Wall Balls 20#-10′ / 14#-9′ Metcon (Time) 21-15-9 reps for Time of: American KB Swings 53# / 35# Wall Balls 14#-10′ /… Read more »

Thursday 11282019 Metcon Fun with Coach Brittany!!!

Wednesday 11272019 Skill Back Squat (10-10-10-10) Complete 5 Strict Pull-ups immediately after each set. And 45 second Superman hold between sets. Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 reps for Time of: Dumbbell Power Clean 50# / 35# Front Squat 50# / 35# -with 5 Burpees after each round Example: 10 Power Cleans, 10 Front Squats, 5 Burpees,… Read more »

Did you know that you are currently in the 2nd week of a 12 week training cycle here at CFII? Every year, the end of the CrossFit OPEN is the start of a new training cycle focused on improving our foundational movements and aerobic capacity. What that looks like in each class is our Skill… Read more »

Tuesday 11262019 Skill Metcon (AMRAP – Reps) Rotating EMOM: 1. Single Unders with feet together 2. Single Unders, alternating feet 3. Rest 4. Max Single Unders – fast! 5. Rest 6. Double Unders 7. Rest 8. Max Double Unders Record reps from round 8, Max DUs Metcon (AMRAP – Reps) Rotate through list Every Minute… Read more »

Monday 112519 Weightlifting Shoulder Press (12-12-12-12) DB Reverse Flys (20-20-20-20) Facing bench on an incline Metcon Metcon (Time) Buy-in: 60 / 40 calorie Bike -then 21-15-9 reps of: Handstand Push-ups Goblet Lunges 70# / 53# (EACH leg, 42-30-18 total) Metcon (Time) Buy-in: 50 / 35 calorie Bike -then 21-15-9 reps of: Push-ups Goblet Lunges (EACH… Read more »

Friday 11222019 Weightlifting Deadlift (12-12-12-12) Metcon Metcon (4 Rounds for reps) Tabata: A) Jumping Chest to Bar Pull-ups (Reps) B) Assault Bike (Calories) C) Handstand Walk (Cones 5 ft apart. Each cone passed is rep) D) Lunges (Reps) 1 minute rest between rounds. Record total reps from each round. Scale Jumping C2B to Jumping Pull-ups,… Read more »

Thursday 11212019 Gymnastics Ring Dips (10-10-10-10) Dips (10-10-10-10) Matador Dips. Use bands or modify to bench Dips with 3 second pause in bottom. Metcon Metcon (AMRAP – Rounds and Reps) Complete As Many Rounds As Possible in 12 minutes with increasing reps ( 3-6-9-12-15-etc.) of: Toes to Bar Wall Balls 30# / 20# Burpees For… Read more »

Wednesday 11202019 Core Work Metcon (AMRAP – Rounds and Reps) 9 minute ABS! Complete As Many Rounds As Possible in 9 minutes of: 20 Russian Twists feet up 20 Concept Rower Pikes 20 Medball Transverse Throws 20 GHD Hip Extensions Scale GHD Hip Ext. to 20 Supermans, and keep feet on the ground for russian… Read more »

Tuesday 11192019 Skill Metcon Alternating EMOM for 10 minutes: 1 Rope Climb 20ft 25 Hand Release Push-ups Metcon Every Minute On the Minute for 10 minutes: 15 Ring Push-ups 3 Modified Rope Climbs 1 rep of the Modified Rope Climb is lowering to ground, climbing up and doing a hanging knee tuck. Metcon Metcon (Time)… Read more »