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6/15/19

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CrossFit Seek and Destroy – CrossFit

Metcon

Metcon (No Measure)

10min. to complete:

5 Rounds:

10 Snatches (Climbing)

30 Toes-To-Bar

10min. to complete:

5 Rounds:

10 Power Cleans (Climbing)

30 Pull-Ups

10min. to complete:

5 Rounds:

10 Deadlifts (Climbing)

30 HSPUs

Climbing must be every round. 10-20lb Jumps on the snatch and clean. Bigger Jumps on the deadlifts. Might look something like this:

Snatch men: 95/115/135/155/175

Snatch women: 65/75/85/95/105

Cleans men: 135/155/185/205/225

Cleans women: 85/95/105/115/125

Deadlifts men: 225/255/285/315/345

Deadlifts women: 145/165/185/205/225
Teams of 2. Only 1 works at a time.

**REST 3min. Between Sections**

6/14/2019

By: 0

CrossFit Seek and Destroy – CrossFit

Metcon

Metcon (AMRAP – Reps)

4min. AMRAP:

8 Push Press 95/65

8 SDHPs

4min. AMRAP:

Max Cals on the Assault Bike

4min. AMRAP:

American KB Swings 70/53

4min. AMRAP:

Max Cals on the Rower

4min. AMRAP:

8 Push Press 95/65

8 SDHPs

4min. AMRAP:

Max Double Unders

**2min. Rest After Each Section **
RX+ 115/75

Optional Extra Credit:

3-4 Sets:

10-15 Lateral DB Raises

immediately into;

10-15 Front DB Raises

immediately into;

10-15 Bent Over DB Raises

Rest 1min.

AU JACKED- BLOCK 3- WEEK-3 DAY-3

By: 0

CrossFit Seek and Destroy – AU Online Joel

Warm-up

Strength

Use last weeks Hex Bar Deadlift 5RM and do that for 4 sets (4×5)

DB Bulgarian split squats 3×8 each leg (8)

Chest Supported DB Rows 3×12 (8) hold last rep at the top for 5 secs

Barbell Good Morning 3 x12 (7)

Rope Upright Row 3×15

Tricep Rope extensions 5×10 (30sec rest in between sets)

KB Bottoms up overhead carry 3 x40 sec each arm

6/13/19

By: 0

CrossFit Seek and Destroy – CrossFit

Metcon

Metcon (Time)

30min. Running Clock…

10 Close Grip Bench Press 135/75+

20 Wall Balls 20/14

400m Run

*Rest 1min. After Each Round
Score is slowest time. Put your weights in the comments 🙂

Accessory

Metcon (No Measure)

Accessory Work:

–Pick one–

5 Rounds:

30sec. Of Barbell Sit-Ups

30sec. Of Reverse Barbell Sit-Ups

30sec. REST

Or

3 Rounds:

1min. of DB Hammer Curls

1min. of DB Skull Crushers

1min. REST

6/12/19

By: 0

CrossFit Seek and Destroy – CrossFit

Metcon

Metcon (Weight)

EMOM x 16min.

Odd: 5 Hang Power Snatch (Climbing)

Even: 15/12 Cal Row (Every other round do 12 Pull-Ups)

Rest 3min.

EMOM x 16min.

Odd: 5 Hang Power Cleans (Climbing)

Even: 15/12 Cal Row (Every other round do 12 Pull-Ups)

*So round 1 is 5 Hang Snatch + 15/12 Cal row. Round 2 is 5 Hang Snatch + 12 Pull-Ups. Round 3 is Hang Snatch + 15/12 Cal row. Round 4 is 5 Hang Snatch + 12 Pull-Ups… Same with Cleans.

RX PLUS OPTION!

15 Pull-Ups or 3-5 Muscle Ups
This is meant to be kind of a longer conditioning workout so don’t kill yourself on the weights. Climb a LITTLE, but preferrably you pick something that’s 70% effor and stick to it the whole time. Try to not sub out the row for anything else today. If there’s a lot of people, just stagger the pull-ups with the rowers.

6/12/19

By: 0

CrossFit Seek and Destroy – Bootcamp

Metcon

Metcon (No Measure)

12min. EMOM

Odd: 12/9 Cal Row

Even: Max DB Bench Press 50/25s+

12min. EMOM

Odd: 12/9 Cal Assault Bike

Even: 10 DB Deadlifts 70/50s

12min. EMOM

Odd: 100m Sprint/Plank for rest of minute

Even: 15 Slam Balls/Sand Ball toss over shoulder

With time remaining in class:

Increase one rep per round of

Push up and

Situp

1-1, 2-2, 3-3…………

How many did you do?

**Every other round is 12 pull-ups on the even #s. So you’re doing 3 rounds of pull-ups on each section. NO Rest between sections today. Gunna be a long grinder. Fancy yourself advanced on the cardio? Do 15/12 cals

06/12/2019

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Metcon

Metcon (Time)

50/35 Cal. Row

-400M Run-

24-18-12

Cal. Row

Push Press 95/65

-400M Run-

12-9-6

Cal. Row

OHS

Pull-Ups

Skills

Handstand work

Lets get back on it some 🤘🏻

Metcon

Metcon (No Measure)

10 Min. EMOM

1 Strict HSPU

2 Bench Press 135/80

3 Ring Rows

AU JACKED- BLOCK 3- WEEK-3 DAY-2

By: 0

CrossFit Seek and Destroy – AU Online Joel

Warm-up

Strength

Take last weeks OHP 6 rep max and do that for 4 sets 4×6

Incline DB Press 4×10(8)

Pull-ups 5 x AMRAP go from widest grip to close grip to neutral grip as you start to fatigue

Face pulls 3×15(8)

Fat Bar curls 5×10

DB Calf Raise 3×20

Sled push one way across the floor and reverse TRX sled drag going back

x 10 total