Out of town? Drop in! Sign Up
New Years Resolution - Try CrossFit!   New Foundations classes start every Monday.
Call now to reserve your spot and start 2018 right! Let us help you reach your fitness goals!

We welcome out of town visitors. Drop In rates are $20 per day.



Wednesday 1.3

  • By 7024800908
  • 03 Jan, 2018
TEAMS OF TWO
For time:
7 Rounds Each of "The Chief"
50 Calorie Row
5 Rounds Each of "The Chief"
100 Calorie Row
3 Rounds Each of "The Chief"
150 Calorie Row

One Round of "The Chief":
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats

*Alternate completing one full round of "The Chief" until all prescribed rounds are complete for that portion. Then move to the rower and complete the prescribed calories as a team, partitioning the calories as desired.

Evansville CrossFit Blog

By 7024800908 21 Jan, 2018
STRENGTH - WITH A 20 MINUTE RUNNING CLOCK

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 2 @ 55-75% of 1-RM Snatch
*These are performed from just above the knee.

Every 90 seconds, for 6 minutes (4 sets):
Low Hang Snatch x 1 rep @ 75-85% of 1-RM Snatch
*These are performed from two inches below the knee. Deadlift the bar to the hips and then lower to two inches below the knee and perform the snatch.

Every two minutes, for 8 minutes (4 sets):
Snatch Lift-Off + Snatch @ 85+% of 1-RM Snatch
Build to today's heavy over the course of the four sets.
*Perform the snatch lift-off, pausing two seconds at mid-patella, then return the bar to the floor. Then perform one snatch. Your hands should stay on the bar throughout the complex.

METCON
For time:
1000 Meter Row
50 Toes-to-Bar
30 Thrusters (95/65)
By 7024800908 18 Jan, 2018
METCON - 17.3 Mimic
For time (20 Minute Time Cap):
Three rounds of:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches (75/55)

Immediately followed by...

Three rounds of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (95/65)

Immediately followed by...

Three rounds of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (115/75)

Immediately followed by...

Three rounds of:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches (135/95)

Immediately followed by...

Three rounds of:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches (145/100)

Immediately followed by...

Three rounds of
11 Chest-to-Bar Pull-Ups
1 Squat Snatch (155/105)

RX+:
(95/65)
(115/75)
(135/95)
(155/105)
(165/110)
(185/125)

Snatch Scaling Percentages:
6's @ 40%
5's @ 50%
4's @ 60%
3's @ 70%
2's @ 80%
1's @ 90%

ACCESSORY - SHOULDER MAINTENANCE
Three sets of:
Dumbbell Powell Raises x 10 each arm @2121
Rest as needed
Dumbbell Trap 3 Raises x 10 each arm @2112
Rest as needed
By 7024800908 17 Jan, 2018
METCON

Complete three rounds of the following...

AMRAP 7:
60/45 Calorie Row
20 Box-Facing Burpee Box Jump Overs (24/20)
Max Rep Handstand Push-Ups in Remaining Time

Rest 4 minutes between rounds.
By 7024800908 16 Jan, 2018
STRENGTH
Every two minutes, for 16 minutes (8 sets):
Tempo Front Squat x 3 reps @ 33X1
Begin at approximately 50% of your 1-RM Front Squat and build to today's heavy triple.

METCON
Every 3 minutes, for 15 minutes (5 sets):
8 Dumbbell Power Cleans (50's/35's)
10 Dumbbell Alternating Front Rack Lunges (50's/35's)
12 Toes-to-Bar

RX+:
9 Dumbbell Power Cleans (50's/35's)
12 Dumbbell Alternating Front Rack Lunges
15 Toes-to-Bar

By 7024800908 16 Jan, 2018
METCON
"CrossFit Games Open 15.3”

AMRAP 14:
7 Muscle-Ups
50 Wall Balls (20lbs to 10’/14lbs to 9’)
100 Double-Unders

*Muscle-Up Scaling Options:
1. Bar Muscle-Ups
2. Burpee Chest-to-Bar Pull-Ups
3. Burpee Pull-Ups


Accessory - Shoulder Maintenance
Three sets of:
Dumbbell T Raises x 10
Rest 30 seconds
Dumbbell Y Raises x 10
Rest 30 seconds
Dumbbell W Raises x 10
Rest 30 seconds
Dumbbell 90-Degree Raises x 10
Rest 2 minutes

*Athletes may use light dumbbells or fractional plates. Slow and controlled movements should be the focus over load.

By 7024800908 15 Jan, 2018
Strength - With a 24 minute running clock

Every two minutes, for 6 minutes (3 sets):
3 High-Hang Clean + 1 Jerk @ 50-60% of 1-RM C&J
Build over the three sets.

Every two minutes, for 6 minutes (3 sets):
2 Hang Clean + 1 Jerk @ 65-80% of 1-RM C&J
Build over the three sets.

Every two minutes, for 12 minutes (6 sets):
Clean and Jerk x 1 rep @ 80+%
Build to today's heavy single over the six sets.

Metcon
For time:
21-15-9
Calorie Row
Thrusters (95/65)
By 7024800908 12 Jan, 2018
METCON
AMRAP 20:
15 Chest-to-Bar Pull-Ups
50 Double-Unders
Clean & Jerks*

RD 1: 15 @ (135/95)
RD 2: 13 @ (155/105)
RD 3: 11 @ (175/115)
RD 4: 9 @ (195/125)
RD 5: AMRAP Until Time Expires @ (205/135)

*Scaling Percentages for Clean & Jerks:
RD 1: 15 @ 40-45%
RD 2: 13 @ 55-60%
RD 3: 11 @ 65-70%
RD 4: 9 @ 80-85%
RD 5: AMRAP Until Time Expires @ 90%

METCON
Three sets of:
Dumbbell Powell Raises  x 10 each arm @2121
Rest as needed
Dumbbell Trap 3 Raises  x 10 each arm @2112
Rest as needed

*Tempo Prescription Instructions:
First Number: Lowering (Eccentric) phase of the movement
Second Number: Time spent in the bottom of the movement
Third Number: Raising (Concentric) phase of the movement
Fourth Number: Time spent at the top of the movement

**Athletes should use light dumbbells or fractional plates for this portion. The primary focus should be on slow and controlled movement versus load.
By 7024800908 11 Jan, 2018
METCON
Complete three rounds of the following…
AMRAP 2:
10 Thrusters (95/65)
10 Bar-Facing Burpees

Rest 4 minutes between rounds.

*Rest until fully recovered*

Complete three rounds of the following…
AMRAP 2:
Max Calorie Bike

Rest 4 minutes between rounds.
By 7024800908 10 Jan, 2018
STRENGTH
Every two minutes, for 16 minutes (8 sets):
Back Squat x 3 reps
Begin @ approximately 55% and build to today’s 3-RM over the course of eight sets.

METCON
Every 3 minutes, for 15 minutes (5 sets):
40 Double-Unders
12 Alternating Dumbbell Snatches (50/35)
8 Handstand Push-Ups

RX+:
50 Double-Unders
15 Alternating Dumbbell Snatches (50/35)
10 Handstand Push-Ups

By 7024800908 08 Jan, 2018
METCON
“CrossFit Games Open 14.4”
AMRAP 14:
60 Calorie Row
50 Toes-to-Bar
40 Wall Balls (20lbs to 10’/14lbs to 9’)
30 Power Cleans (135/95)
20 Muscle-Ups

*Muscle-Up Scaling Options:
1. Bar Muscle-Ups
2. Burpee Chest-to-Bar Pull-Ups
3. Burpee Pull-Ups

ACCESSORY - SHOULDER MAINTENANCE
Three sets of:
Dumbbell T Raises (Thumbs Up)  x 10
Rest 30 seconds
Dumbbell Y Raises  (Thumbs Up) x 10
Rest 30 seconds
Dumbbell W Raises  x 10
Rest 30 seconds
Dumbbell 90-Degree Raises  x 10
Rest 2 minutes

*Athletes may use light dumbbells or fractional plates. Slow and controlled movements should be the focus over load.

More Posts
Share by: