Blog Search

11/22/2017

By: 0

CrossFit Seek and Destroy – CrossFit

Strength

10 Min. EMOM

Odd- 3 BP+8 Seated DB Press (AHAP)

Even- 1/3 Strict Chin-Ups

Male

Scaled- 125

Int.- 165

RX+- 180

Female

Scaled- 75

Int.- 90

RX+- 110

Metcon

Metcon (No Measure)

Happy B-Day Jen Porter

24 Min. EMOM

Min. 1- 11 Ring Rows/PU

Min. 2- 22 Plate G2OH 25/45

Min. 3- 19 Wallballs

Min. 4- 93M Row

11/22/2017

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Leg Lowers

10 Leg Swings (All Directions)

3 Inch Worms

10 Gait Swings

10 Step-Overs

3 Inch Worms

10 Scared Cats

10 Bird Dogs

3 Inch Worms

10 Sit-Ups

10 Hollow Rocks

10 Clock Rotation

Then…

2 Rounds

10 Lat. Step-Ups (ea.)

5 Box Jumps

10 KB Swings (Eye)

Finally…

200M Run

15 KB Swings (OH)

Strength

Pulling

6×6 Deficit DL@ Clean wgt

Then, Superset

5×6 Bul. SS (Heavier then last week or BB)

5×3 Partner Aided Hamstring Curls

Finally,

5×10 Hip Thrusts 55% DL

Metcon

Metcon (No Measure)

Happy B-Day Jen Porter

24 Min. EMOM

Min. 1- 11 Ring Rows/PU

Min. 2- 22 Plate G2OH 25/45

Min. 3- 19 Wallballs

Min. 4- 93M Row

11/21/2017

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Leg Lowers

10 Hip Bridges

10 Laying Shoulder Press

10 Laying Shoulder Rotation

10 Scap Protraction/Retraction

10 Scared Cats

10 Scap Push-Up

10 Pass Throughs

10 Clock Rotation

3 Inch Worms

Then…

2 RNFT

:30 Dead Hang

10 BB Strict Press

10 BB Bent Row

Finally…

OH Series WU

Strength

Jerks

5×3 Jerk Press 35% Clean

3×3 Jerk Balance (ea.)

5×5 Seated DB Press

5×3 Strict Press 45% Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min. AMRAP

3 Ring Dips

6 Push Press 135/95

9 Cal. Row

11/21/2017

By: 0

CrossFit Seek and Destroy – CrossFit

Strength

😂🤣😂🤣

Bulgarian Sally Warm-Up

Yes, both sides…

Then,

10 Min. EMOM

Odd- 4 DL

Even- :40 Static Hinge+2 Burpees

Male

Scaled- 200

Int.- 260

RX+- 330

Female

Scaled- 150

Int.- 185

RX+- 240

Metcon

Metcon (AMRAP – Rounds and Reps)

Happy B-Day Dennise

19 Min. AMRAP

88M Airdyne

11 Goblet Squats

24 Alt. Weighted Step-Ups

29 Alt. OH KB Lunge

11 Deadlifts 95/65

24 Jump Squats

Cash-Out: 1 Mile Run

(800 Forward/800 Backward)

11/20/2017

By: 0

CrossFit Seek and Destroy – CrossFit

Strength

10 Min. EMOM

Odd- 2 BS+8 Box Jumps

Even- 20 Dub Attempts

Male

Scaled- 155

Int.- 240, 35 Dubs

RX+- 280, 50 Dubs

Female

Scaled- 125

Int.- 150, 35 Dubs

RX+-185, 50 Dubs

Metcon

Metcon (Time)

3 RFT

30 Air Squats

20M Lunge

10 Power cl.+ FS 75/55

400M Run

Int.- Sq. Cl. 95/65

RX- Sq. Cl. 115/80

RX+- 4 Rds., Clusters 135/95

11/17/2017

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Leg Lowers

10 Shoulder Rolls

10 Laying Shoulder Press

10 Scap. Protraction/ Retraction

10 Pass Throughs

10 Bird Dogs

10 Scap Push-Ups

10 Clock Rotation

3 Inch Worms

10 Pass Throughs

:30 Dead Hangs

Then…

2 Min. Blitzkrieg foam roll your quads

Strength

12 Min. EMOM

Odd- 10 Banded GM+20 Dubs

Even- 15 Tea Pots (ea.)

With any additional time hold a plank

Metcon

Metcon (Time)

Buy-In:20 Snatch PP 115/80

3 RFT

20M Bear Crawl

300M Row

15 Pull-Ups

Cash-Out: 20 SDLHP

11/17/2017

By: 0

CrossFit Seek and Destroy – CrossFit

Strength

10 Min. EMOM

Odd-

Even-

Metcon

Metcon (Time)

“Barrel-Aged”

Happy B-Day Lee Henson!

11 Push-Ups

37 Pull-Ups

11 Push-Ups

37 KB Swings

11 Push-Ups

37 Wallballs

11 Push-Ups

37 T2B

11 Push-Ups

37 Wallballs

11 Push-Ups

37 KB Swings

11 Push-Ups

37 Pull-Ups

11 Push-Ups

Cash-Out: 12 oz. for time

* And this is to challenge him

later when it comes time to

lift the glass to his mouth!!

Scaled- 26/44

Int.- 35/53

RX+- 44/60/70/80

11/16/2017

By: 0

CrossFit Seek and Destroy – CrossFit

Metcon

Metcon (Time)

Jorge’s B-Day WOD

31 DL

31 Bar Over Burpees

400M Run

31 Power Cleans

27 Burpee Broad Jumps

400M Run

31 BS

24 Hand Release Burpees

400M Run

31 Thrusters

21 Bar Facing Burpees

400M Run

Scaled- 95/65

Int.- 115/80

RX+- BW for DL, PC, BS,

Thrusters 135/95