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4/18/2019

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CrossFit Seek and Destroy – CrossFit

Weightlifting

Deadlift (5×5)

Use AU 5×5 for today’s weight.

Metcon

Metcon (Time)

30 m overhead lunge Left arm 50/35

30 m overhead lunge Right arm

50 Push ups

25 toes-to-bars

50/35 cal. Airdyne

25 dumbbell box step-overs 50/35

30 m overhead lunge Left arm 50/35

30 m overhead lunge Right arm

04/18/19

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CrossFit Seek and Destroy – Bootcamp

2 rounds for time

10 push ups
20 Wall balls
10 rope walk up/down
20 chest press
10 push ups
20 tricep dips
10 rope walk up/down
20 TRx or ring row
10 push ups
20 renegade row
10 rope walk up down
20 Alt bicycles e/s
10 push ups
20 reverse flys
10 rope walk up down
20 steering wheels e/s
10 push ups
20 power jacks

04/18/2019

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Recovery

Metcon (No Measure)

2000M Row

* This is broken into 250M

increments. Once you get to

your 250M finish a :30 worlds

grestest on ea. leg.

Skills

Metcon (No Measure)

Handstands

Kipping/Gliding

Dubs

* This will be broken into stations, and different metcons.

AU JACKED BLOCK-1 WEEK-4 DAY-2

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CrossFit Seek and Destroy – AU Online Joel

Warm-up

Strength

Take last weeks Deadlift 6rep max and try to beat the number of reps you can do. If you can beat it by 1-2 reps add 5-10 lbs and do another set for as many reps as possible. If not do another set of last weeks 6 rep max. Let me know what weight you end up doing either way.

OHP 3×8 (8)

KB rows 3×12 each arm hold kettlebell for one second at the top

Incline DB chest press 3×12 2 seconds going down towards your chest 1 sec up

Cable lateral raises 3×12 each arm cable should be set at the bottom position

GHD hamstring curls 3×8

Back extension 3×10

E-Z BAR curls 5×10

4/17/2019

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CrossFit Seek and Destroy – CrossFit

Active recovery day after yesterday’s 20 minute beatdown.

Weightlifting

Push Press (5×5)

Use AU 5×5 spreadsheet to find todays weight.

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Only complete 3 rounds if you completed yesterday’s WOD. If you weren’t here yesterday complete all five rounds. Unless you have knee problems or chronic back pain you should be running. If you do row instead of running, row until the last person running gets back.

04/17/2019

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Metcon

Metcon (Time)

NFT

30 GHD Sit-Ups

40 Hollow Rocks

50 AbMat Sit-Ups

Strength

Bench Press

4×6

Building to a “heavy” set

* 5 sec. negative

Then…

Front Squat

6×1

5 Sec. Negative

3 Sec. Pause in Bottom

3 Sec. Pause at Parallel

Metcon

Metcon (Time)

3 RFT

15/10 Cal. AirDyne

10 BBJO (30/24)

Immediately into,

3 RFT

12 DB DL

9 DB FS

6 DB Push Jerks

04/17/19

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CrossFit Seek and Destroy – Bootcamp

Partner 1 rows 600m w/3 burpees every 100m while partner does AMrAP stations. When done with rowing switch. Repeat until all stations are complete

Station 1 AMRAP
30 KB swings
20 tricep extensions
10 flutter squats

Station 2 AMRAP
30 push ups
20 Alt reverse lunges
10 cal air dyne

Station 3 AMRAP
30 curl to press
20 jump squats
10 Russian twists e/s

Station 4 AMRAP
30 wall balls
20 renegade rows
10 snowboarders

Bonus round; AB Smasher

04/16/19

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CrossFit Seek and Destroy – Bootcamp

Warm up 400m run with 10 jump squats at every light pole

3 rounds each:

10 box jumps
20 cal row
30 singles

10 Flutter squats
20 cal row
30 weighted bridges

10 summo squat w/KB
20 cal row
30 starfish crunches e/s

10 KB swings
20 cal row
30 dirt dogs e/s

4/16/2019

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CrossFit Seek and Destroy – CrossFit

Weightlifting

Barbell Row (1×5@46%, 1×5@56%, 1×5@70%, 1×5@80%, 1×5@92%,)

All percentages are based on your 5RM or you can use the AU 5×5 spreadsheet to get all your weights.

Metcon

Metcon (AMRAP – Rounds)

20 minutes of:

10 chest-to-bar pull-ups

20 Cleans 95/65

30 double-unders

RX+ 115/85

04/16/2019

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Leg Lowers

10 Scared Cats

10 Bird Dogs

10 Fire Hydrants

10 Scap Push-Ups

10 Leg Lifts

5 Clock Rotation

3 Inch Worms

2 Rounds

15 Banded GM

10 KB RDL

10 KB DL

10 KB SDL

:30 Dead Hang

10 KB Swings (Eye)

10 Goblet Squats

10 Sit-Ups

:60 Plank

Metcon

Metcon (No Measure)

3 RNFT

21 GHD Sit-Ups

15 Wgtd Hip Bridges 155/105

20M Sled Sprint

Strength

Deadlift

5@70%

3@75%

1@80%

5@73%

3@78%

1@83%

5@75%

3@80%

1@85%

Conditioning

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Metcon

Metcon (Time)

4 RFT

7 Pull-Ups

7 HSPU

400M Run