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02/15/2019

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CrossFit Seek and Destroy – CrossFit

Weightlifting

Push Press (1×5@60%, 1×4@70%, 1×3@75%, 1×3@80%, 3×2@85%.)

Metcon

Metcon (Time)

For Time

150 KB Swings 53/35

* Ea. time you put the Kb down

you earn 5 Burpees. These Burpees

are to be done once fully complete

with Swings.

Then….

Complete however many Burpees

you earned from resting.

Each minute it takes you to

complete your burpees earn

100M Run.

Then…

Complete your run for your score.

02/15/2019

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

25 Min. Airdyne

On the 5:00, 10:00, 15:00 and 20:00 – 20 GHD Sit-ups

Metcon

Metcon (No Measure)

4 Min. AMRAP

10 KB Swings 53/35

25 ft. HS Walk

2 Min. Rest

Repeat for 2 rds

Strength

Snatch

4×3

Behind the Neck Snatch Grip Shoulder Press

(PVC/B.B.)

5×2 Snatch Push Press

(40%/45%/50%x3)

10×1

Snatch Grip DL

2 of each %

80/85/90/95/100

Metcon

Metcon (Time)

21 – 15 – 9

Cal. Row

Hang Squat Cleans 75/55

15 – 12 – 9

T2B

Front Squats 75/55

12 – 9 – 6

Bar Facing Burpees

Thrusters 75/55

Block-2 Week-2 Day-3

By: 0

CrossFit Seek and Destroy – AU Online Joel

Warm-up

Strength

Back Squat (3×5@255)

3 min rest

Accessory

Barbell Hip Thrust 4×5 (8)

Inverted Rows 4×8

Seated Dumbbell Arnold Press 4×8 (8)

*Superset Arms

Spider curls (chest supported curls off the bench)/overhead rope tricep extension

4×10

Farmer carry across floor and back x10 /x10 shrugs at each end

Have a great weekend!

02/14/2019

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CrossFit Seek and Destroy – CrossFit

Weightlifting

Front Squat (1×5@60%, 1×4@70%, 1×4@75%, 1×3@80%, 2×3@85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete the following with one partner working at a time. Alternate as needed, but do not share movements.

Partner 1:

50 Box Jumps (24/20 in)

50 Kettlebell Swings (55/35 lb)

50 AbMat Sit-Ups

50 Deadlifts (155/115 lb)

50 Burpees

Partner 2:

50 Pull-Ups

50 Overhead Lunges (45/25 lb Plate)

50 Hand Release Push-Ups

50 Wall Ball Shots (20/14 lb)

50 Double-Unders

Buy-In and Cash-Out:

200 meter Partner Carry

For the chippers one partner may work at a time. Athletes start at the tops of their respective lists and work their ways down. Both partners must complete the 50 reps of each movement before either partner may continue to their next movement. No mixing and matching movements is allowed.

For the partner carry, athletes may carry or be carried. Both partners can switch off and share the load or one partner can be carried the whole time.

×

10 Min. EMOM

Min. 1- 20/16 Cal. Row

Min. 2- 17/14 Cal. Row

Min. 3- 15/12 Cal. Row

Min. 4- 12/9 Cal. Row

Rest 2 Mins. After first sets

Then…

6 Min. AMRAP

5 Wallballs

3 Box Jumps

1 Squat Clean 135/95

02/14/19

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CrossFit Seek and Destroy – Bootcamp

Valentine AMRAP!! ❤️

2 bear crawl w/sandbag pull
14 Tricep push ups
14 glammer hammer curl
2 bear crawl w/sandbag pull
14 KB swings
14 rainbows
2 bear crawl w/sandbag pull
14 chest press
14 high pulls
2 bear crawl w/sandbag pull
14 reverse flys
14 Tricep dips
2 bear crawl w/sandbag pull
14 high five push ups
14 walk up/ downs

02/13/2019

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CrossFit Seek and Destroy – CrossFit

Gymnastics

Handstand Practice

10 Minutes of HS Practice

Holds

Walking

Push Ups

Kick Ups

Metcon

Metcon (AMRAP – Reps)

3 rounds of:

Max reps of pull-ups

Max reps of shoulder presses, 95 / 65

Max-calorie airdyne in 20 seconds

Max reps toes to bar

Begin an attempt at each exercise every 3 minutes.

02/13/2019

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Metcon

Metcon (No Measure)

5 Supersets of

5-4-3-2-1

Deadlifts (work to a heavy single)

After Each Set

10 DB Bench Press

15 Wgtd Sit-ups

Strength

Clean

10 Min. EMOM

On the 0

3 Power Cleans @ 65%

On the 1

2 Power Cleans @ 70%

On the 2

1 Power Cleans @ 75%

On the 3

Rest

On the 4

3 Power Cleans @ 70%

On the 5

2 Power Cleans @ 75%

On the 6

1 Power Cleans @ 80%

On the 7

Rest

On the 8, 9 and 10

1 Power Clean

(Building in Weight)

Metcon

Metcon (No Measure)

“Squeaky Wheel”

15 Min. AMRAP

60 Dubs

30/21 Cal. Airdyne

10 Push Jerks 155/105