Yearly Archive:2017

1.14.17

CrossFit AOA – CrossFit

Metcon

A: Metcon (Time)

3 RFT with a partner:

400 Run Together

40 Thrusters 75/55

30 Pull-ups

20 Burpees
Split reps evenly

1.13.17

CrossFit AOA – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Weightlifting

B: Deadlift (5-3-3-1-1-1)

Metcon

C: 2k Row (Time)

Max Effort 2k Row

Core Work

D: Metcon (No Measure)

5 rounds:

10 Hollow Rocks

10 V-ups

10 Tuck-ups

10 second Hollow Hold

*Rest 1 minute between rounds*
Tuck-ups: https://www.youtube.com/watch?v=obVuc0wZoss

1.12.17

CrossFit AOA – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Weightlifting

B: Power Clean (EMOMx10: 3 reps @ 70%)

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

30 ABMAT Sit-ups

10 Left Arm Overhead Walking Lunges

10 Right Arm Overhead Walking Lunges
Males: 53lb Kettlebell

Females: 35ln Kettlebell

1.11.17

CrossFit AOA – CrossFit

Choose either Metcon C or D.

Warm-up

A: Coaches Choice (No Measure)

Weightlifting

B: Push Jerk + Split Jerk (Work up to a heavy (2+1) complex)

Metcon

C: CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

D: CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

1.10.17

CrossFit AOA – CrossFit

Warm-up

A: Coaches Choice (No Measure)

B: Warm-up (No Measure)

Complete the following with an empty barbell:

5 rounds

Snatch Push Press

2″ Snatch Land

4″ Snatch Land

6″ Snatch Land

OHS

Weightlifting

C: Snatch Balance (Work up to heavy single)

Metcon

D: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*20 minute time cap*

01.09.17

CrossFit AOA – CrossFit

Warm-up

A: Coaches Choice (No Measure)

B: KB Squat Therapy (No Measure)

Accumulate 3 minutes

Weightlifting

C: Metcon (Weight)

Back Squat

15-3-10-2-5-1

*For load*
Total load

Total = 1170

Metcon

D: Metcon (Time)

crossfit.com 170107

7 RFT:

10 HSPU

2 Rope Ascents 15′

*15 minute time cap*
Sub lay to stand rope climbs for regular rope climbs as follows:

To execute the lay to stand rope climb, lay on your back on the floor under a rope. Bring the body to a standing position by pulling hand over hand. This is one rep. Use the legs as little as possible to develop grip strength.

01.06.17

CrossFit AOA – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Weightlifting

B: Front Squat (6×3 @ 75%)

Metcon

C: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
1:00 stations

Everyone does 20 inch box jumps