Uncategorized

March 14, 2107

CrossFit Virginia Beach - CrossFit


Warm-up (No Measure)


oly wall squat
27 squat series

3x 10 mountain climbers/10 dynamic sink

Back Squat (3x5)


Week 2/cycle 2

assistance work


4x 8 Step Up with 25-30% BS max/10 4:4 back extensions

Cool down


t spine decompression
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Uncategorized

March 13, 2017

CrossFit Virginia Beach - CrossFit


Warm-up (No Measure)


anterior banded lunge
banded ankle

Nasal Only
3x 25yds foot pull/25 yds lean and hop

Nose in/Mouth out
4x10 single leg alt KB DL/20 ski swings

Metcon (9 Rounds for time)


Run 400x3-breathe anyhow/nose mouth/nose-nose
Run 200x3-nose/mouth-choose on pace
Run 100x4 all 3rd run max effort
Recover nose mouth to nasal only

Cool down


Calf and foot smash
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Uncategorized

March 11, 2017

CrossFit Virginia Beach - CrossFit


CrossFit Games Open 17.3 (AMRAP - Reps)


Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

Warm-up (No Measure)


gristle crackin
double band OH

2x 10 pass through/10 OHS/10 kips

Snatch skill

Cool down


barbell cuddle
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Uncategorized

March 10, 2017

CrossFit Virginia Beach - CrossFit


Warm-up (No Measure)


dbl lax ball/oly wall squat

2x 10 pass through/10 air squat

Snatch skill
2-2-2-2 Light to moderate power snatch + OHS

Metcon (Time)


4 rounds for time:

30 DUs
25 V-Up
20 Kettlebell Swings

Cool down


gut smash
CONTINUE READING
Uncategorized

March 9, 2017

CrossFit Virginia Beach - CrossFit


Warm-up (No Measure)


keg stretch/banded middle split(like banded pike but wide)

3x 10 cossacks/10 spiderman lunge/10 American KBS

Metcon (5 Rounds for time)


5 individual Rds:

15 wall balls/100m run/15 slam ball
rx’d+ 30# wallball

Cool down


couch!
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Uncategorized

March 8, 2017

CrossFit Virginia Beach - CrossFit


Warm-up (No Measure)


banded OH single/banded bully

3x 20 yd bear crawl/10 vertical leap/5 HSPU

Pull-ups (3x max reps)


*MUST BE STRICT
*2 min rest between efforts

Metcon (Time)


21-15-9-6-3 DB push press/ring row

rx’d+ 25/15# for pull ups

Cool down


lax ball IR smash
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Uncategorized

March 7

CrossFit Virginia Beach - CrossFit


Warm-up (No Measure)


oly wall squat
27 squat series

3x 10 mountain climbers/10 dynamic sink

Back Squat (3x5)


Week 1/cycle 2

assistance work


4x 8 Step Up with 25-30% BS max/10 4:4 back extensions

Cool down


t spine decompression
CONTINUE READING
Uncategorized

March 6, 2017

CrossFit Virginia Beach - CrossFit


Warm-up (No Measure)


track stretch
3x run 200 nose breathing only/10 leg swings/8back roll to pike/6 dive bombers

Metcon (6 Rounds for time)


6 individual rounds for time:

7 burpees facing sled
1 deep breath
50 yd sled drag backwards- 185/125
*can only work while holding breath
*if you have to breath must STOP

Cool down


banded pike
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Uncategorized

MAR 5, 2017

CrossFit Virginia Beach - CrossFit


Hidalgo (Time)


For Time:
Run 2 Miles
Rest 2-Minutes
20 Squat Cleans, 135#
20 Box Jumps, 24''
20 Walking Lunge Steps, 45# Plate Overhead
20 Box Jumps, 24"
20 Squat Cleans, 135#
Rest 2-Minutes
Run 2 Miles

If you've got a 20# vest or body armor, wear it.
In honor of U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, died on February 20, 2011
To learn more about Hidalgo click here

Warm-up (No Measure)


Banded ankle'
3 way hip

3rds
5 Arching hangs
10 squat jumps w/ weight
Power clean skill work

Warm-up (No Measure)


Cool down

Calf smash
CONTINUE READING
Uncategorized

March 4, 2017

CrossFit Virginia Beach - CrossFit


CrossFit Games Open 17.2 (AMRAP - Reps)


12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

M: 50-lb. dumbbells
F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

Warm-up (No Measure)


wrist series
banded anterior hip
double band OH

3x

10 spiderman lunge with twist/8 box jumps/6 kips or hip to bar

Cool down


wrist series
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Uncategorized

March 3, 2017

CrossFit Virginia Beach - CrossFit


Metcon (Time)


50 KBS
40 Slam Ball
30 Push Press 95/65
40 Slam Ball
50 KBS

Rx'd + 115/85

Warm-up (No Measure)


double band overhead

3x 10 squat touch/10 ammo can push press

Cool down


lax ball hamstring floss
low leg smash
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Uncategorized

march 2, 2017

CrossFit Virginia Beach - CrossFit


Warm-up (No Measure)


track stetch
banded t-spine squat

3x 10 back roll to pike/10 ski swings

Metcon (8 Rounds for time)


8 individual rds:

50yd farmer’s walk + 50yd sprint

assistance work


3x 10 walking lunges with farmer’s carry weight/10 back extensions

Cool down


Bonesaw
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Uncategorized

March 1, 2017

CrossFit Virginia Beach - CrossFit


Warm-up (No Measure)


single lax ball OH
banded forward hip x30

3x :30/:30 headstand hold

4x 5 inchworm/5 HSPU

Metcon (AMRAP - Reps)


As Many Reps as Possible in 12 min:

1/1 Press/Pull Up/10 hollow rocs
1/3 Press/Pull Up/10 hollow rocks
1/5 Press/Pull Up/10 hollow rocks

**Add 2 pull ups every round/Break it up? start sequence over**
80% of last weeks 4 rep
rx’d+ C2B

Cool down


banded overhead
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Uncategorized

February 28, 2017

CrossFit Virginia Beach - CrossFit


Warm-up (No Measure)


gristle crackin'
27 squat series

3x 10 mountain climber/10 strict press

Running bear (Time)


5 rounds
Run 400
Bear complex 115 pounds
5 reps each
Power clean
Front squat
Push press
Back squat
Push press

Cool down


gut smash
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