Blog Search

Thursday CrossFit

By: 0

Announcements

4 weeks of BC Fit Meals($500 value) for the winner of our nutrition challenge!!! Set up your intake appointment NOW!!!!!!!! Talk to Alex to get reserve your appointment.

Athletics United Home of Typheus CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

10min. AMRAP:

5 Bench Press 135/95

5 Power Clean 135/75

After yesterday’s max out, I wanted something a little less taxing today. SO… Here’s a fun little cardio piece with some fun combos we rarely do.

They are all scored separately.

3min. Rest Between Each Section

Metcon

Metcon (AMRAP – Rounds and Reps)

10min. AMRAP:

50 Double Unders

10 Pull-Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

10min. AMRAP:

10 Cal Assault Bike

15 Wall Balls 20/14lb.

01/22/2020

By: 0

Announcements

4 weeks of BC Fit Meals($500 value) for the winner of our nutrition challenge!!! Set up your intake appointment NOW!!!!!!!! Talk to Alex to get reserve your appointment.

Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

10 Toe Curl Stretchs

10 Rib Rolls

10 Leg Lowers

10 Shoulder Rolls

10 Hip Bridges

10 Leg Lifts

10 Scared Cats

10 Fire Hydrants

10 Bird Dogs

:60 Plank

5 Clock Rotation

3 Inch Worms

Then…

3 Sets Of;

7 KB Turkish Sit-ups

:20 Dual? KB Lat. Lunge Hold (Left)

:20 Chin-Up Grip Dead Hang

:20 Dual KB Lat. Lunge Hold (Right)

Strength

Push Press

Get em warm guys we’re

testing our 10RM Push Press

Metcon

Metcon (Time)

21-15-9

Wallballs 20/14/10

Pull-ups/Banded Pull-Ups

Thrusters 95/65/55

Box Jumps 24/20/16

Kettlebell Swings 53/35/26

Accessory

Metcon (No Measure)

3 sets of;

30’ DB Bear Crawl

*Forward

30’ DB Bear Crawl

*Backward

-Rest as needed.

CrossFit Hump Day

By: 0

Announcements

4 weeks of BC Fit Meals($500 value) for the winner of our nutrition challenge!!! Set up your intake appointment NOW!!!!!!!! Talk to Alex to get reserve your appointment.

Athletics United Home of Typheus CrossFit – CrossFit

Weightlifting

Deadlift (Week 3 of 4)

Every 5min. x 5 Rounds:

500m Row “Buy in”

then;

Round 1: 3 Deadlifts at 65%

Round 2: 3 Deadlifts at 75%

Round 3: 2 Deadlifts at 85%

Round 4: 1 Deadlift at 90-95%

Round 5: 1 Deadlift at a 1 rep max attempt

*You are doing the row each time. Just like the bike section from last week except I added 1 more round and 1 more minute of rest since it’s MAX OUT week.

*I think these are good jumps in weight, but if you know your body and want to make some minor changes, go for it! Just keep your form ON POINT today. There’s nothing worse than watching an ugly deadlift.

Metcon

Metcon (AMRAP – Reps)

That first section was ROUGH, so I want to keep this part fun… Just Abs:

2min. AMRAP:

5 Barbell Sit-Ups

5 Reverse Barbell Sit-Ups

Rest 1min. Repeat for 3 Total Rounds

Reverse barbell sit-up still requires you to hold the barbell in front. Bring those knees to your chest and point those toes to the sky. And get your tailbone off the ground on each rep!

01/21/2020

By: 0

Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

10 Toe Curl Stretchs

10 Rib Rolls

10 Leg Lowers

10 Shoulder Rolls

10 Hip Bridges

10 Leg Lifts

10 Scared Cats

10 Fire Hydrants

10 Bird Dogs

:60 Plank

5 Clock Rotation

3 Inch Worms

Conditioning

Metcon (No Measure)

Every 4 Mins. for 40 complete;

4 Min. AMRAP

30/20 Cal. Row

20/14 Cal. AirDyne

AMRAP

10M Shuttle Sprint

-Rest 4 Mins.-

Gymnastics

Metcon (Distance)

Every 2:30 for 10 Mins. Complete

40 Dubs

15 GHD Sit-Ups

Max distance HS Walk

Tuesday CrossFit

By: 0

Athletics United Home of Typheus CrossFit – CrossFit

Metcon

Metcon (Weight)

EMOM x 18min:

Odd: 15 Burpees

Even: Power Clean & Jerks (climbing)

Rounds 1,2,3 is 3 Clean & Jerks

Rounds 4,5,6 is 2 Clean & Jerks

Rounds 7,8,9 is 1 Clean & Jerk

*Trying to climb to a max. Get those 15 burpees in! You can do it 🙂

Metcon

Metcon (AMRAP – Reps)

15min. to get as far as possible….

50 American KB Swings 53/35

25 Push-Ups

50 Hang Power Cleans 95/65

25 Push-Ups

50 American KB Swings

25 Push-Ups

50 Hang Power Cleans 95/65

25 Push-Ups

Monday CrossFit

By: 0

Announcements

Nutrition challenge is starting the first week of February. Set up your initial appointment to put your goals on paper and we’ll help you get there.

Athletics United Home of Typheus CrossFit – CrossFit

Weightlifting

Front Squat

18min. Window…

5 x 5 with a 30×0 Tempo

(3sec. down, 0sec. at the bottom, up, and 0sec. at the top)

Immediately into;

5 Sets:

Pulling option:

Option 1: 5 Weighted Chin-Ups (underhand)

Option 2: 1 Strict Legless Rope Climb. (RX+ from a seated postion)

Rest 90sec. After Each Set

Metcon

Metcon (AMRAP – Reps)

17min. Running Clock…

20sec. ON

20sec. OFF

100 Cal Assault Bike

100 Front Squats 95/65lbs.

100 Pull-Ups (kipping)
*Partition anyway you like

So you only get 20sec. to work, then a mandatory 20sec. rest. Not sure if you can finish this or not, but lets see. Score is just the amount of reps you got total unless you can finish.

1/20/2020

By: 0

Announcements

Nutrition challenge is starting the first week of February. Set up your initial appointment to put your goals on paper and we’ll help you get there.

Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

10 Toe Curl Stretchs

10 Rib Rolls

10 Leg Lowers

10 Shoulder Rolls

10 Hip Bridges

10 Leg Lifts

10 Scared Cats

10 Fire Hydrants

10 Bird Dogs

:20 Plank

5 Clock Rotation

:30 Plank

3 Inch Worms

Then…

3 Sets of;

12 Band Resisted Dead Bugs

6 ea. Side

10 Tempo DB Squats

5 ea. Side

8 Pausing Banded Wgtd Hip Bridges

Strength

Back Squat

3 Sets of;

1 Pausing OHS

*3 Sec. Down, 3 Sec. Hold

2 OHS

Then…

Build to a new 5 RM

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min. AMRAP

5 Strict Pull-ups

10 OHS 95/65/55

15 Deadlifts 95/65/55

Recovery

Metcon (No Measure)

2 Min. AirDyne (Light)

50 Reps Alt. Leg Lifts on Peanut (ea. Leg)

2:30 Ea. Glute with a Softball

3:00 Min. Worlds Greatest

(*1 Min. a pos.)

2:00 Frog Stretch

:90 Sec. Banded Hip Distraction

Saturday CrossFit

By: 0

Announcements

Nutrition challenge is starting the first week of February. Set up your initial appointment to put your goals on paper and we’ll help you get there.

Athletics United Home of Typheus CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

10min. of Complex Ladder…

1 Deadlift

1 Hang Power Clean

1 Front Squat

1 Jerk

*You go, I go style. Add 1 Rep after each person goes

5min. of Toes-To-Bar

*Same style. Start at 1 and go back and forth until the clock is up.

10min. of Complex Ladder…

*Start over and complete the same sequence

5min. of Toes-To-Bar

*Same style. Start at 1 again and go back and forth until the clock is up.
Ok, it’s not that complicated! Everything is you go, I go and you’re just adding 1 rep to everything each round.

There is NO REST between sections! 30min. straight 🙂

RX is 135/95

RX+ is 155/105

Badass is 185/135

This does look insanely fun though, so get amped!

01/17/2020

By: 0

Announcements

Nutrition challenge is starting the first week of February. Set up your initial appointment to put your goals on paper and we’ll help you get there.

Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Following the usual warm-up

Complete;

3 Sets Of;

7 Tempo KB DLs

7 Seated BJ

Strength

Front Squat

9 Min. EMOM

1 FS

* Moving on up

This time the order is

75%, 78%, 81%

78%, 81%, 84%

81%, 84%, 88%+

Metcon

Metcon (Time)

This is going to hurt guys, these

are the sort of workouts that

we need to encourage and

motivate each other!

Lets hit this one hard before

the weekend everyone.

3 Rounds

7 Power Snatches 75/55

7 GHD Sit-Up

7 BJ 24/20

50/35 Cal. AirDyne

3 Rounds

7 Power Snatches 75/55

7 GHD Sit-Up

7 BJ 24/20

50/35 Cal. AirDyne

3 Rounds

7 Power Snatches 75/55

7 GHD Sit-Up

7 BJ 24/20

Friday CrossFit

By: 0

Announcements

Nutrition challenge is starting the first week of February. Set up your initial appointment to put your goals on paper and we’ll help you get there.

Athletics United Home of Typheus CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

5 Sets:

1min. of Bench Press

Immediately into;

1min. of Pull-Ups

Rest 2min.
For the bench, I don’t want you getting more than 10-12 reps per set. So go as heavy as you can to keep that percentage. It will inevitably go down a little each round but that’s ok.

RX+ Strict Pull-Ups (preferred)

Metcon

Metcon (AMRAP – Rounds and Reps)

13min. AMRAP:

10 Cal Assault Bike

15 American KB Swings 53/35

30 Double Unders

7 Cals for Ladies on the Bike

RX+ 70/53lb. KB