Blog Search

11/21/2016

By: 0

CrossFit Seek and Destroy – CrossFit

Strength

Back Squat

2×10@70%

1×8@75%

1×6@80%

1×4@85%

Metcon

Metcon (No Measure)

10 Min. EMOM

Odd: 10 Deadlifts 70%/75%

Even: 5 Strict Press 65%

Metcon

Metcon (No Measure)

12 Min. EMOM

Odd:20M FR Lunge (BB)

Even: 8/10 Cal. Row

-1Min. Rest-

15-10-5

Deadlifts 135/95

Hang Power Clean 135/95

Front Squat 135/95

11/21/2016

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Clock Rotation

250M Row

10 Pass Throughs

10 Leg Swings (All Directions)

10 Pass Throughs

10 Counterbalance Squats

10 Pass Throughs

10 Air Squat

10 Scap Push-Ups

10 Push-Ups

10 BB Thrusters

5 Burpees

Strength

Push Press

2×10@70%

1×7@75%

1×5@80%

1×2@85%

Metcon

Metcon (Time)

21-15-9-15-21

Deadlifts

135/185/225/185/135

95/135/185/135/95

Jump Squats (Over Erg)

Cal. Row

11/18/2016

By: 0

CrossFit Seek and Destroy – CrossFit

Strength

Metcon (No Measure)

J. Lo Complex

15 Min. EMOM

5 Sumo Deadlift

5 Front Squat

5 Back Squat

*5-10# heavier then last week.👍🏻💪🏻

Metcon

Metcon (Time)

21-15-9-6-3

HSPU/Pike Push-Ups

KB SDLHP

Deadlift

* Male Weights 135/185/205/225/255

* Female Weights 95/135/155/185/205

11/18/2016

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Clock Rotation

10M Inch Worm

250M Row

10M Lunge

2 Rounds

:30 Worlds Greatest x3 (ea.)

1:00 Frog Stretch

10 Goblet Squats

Then…

12-9-6

KB Swings

Toy Soldiers

Strength

Front Squat

2×10@65%

1×10@70%

1×8@75%

1×4@80%

Superset ea. W/ 10 BW Hip Thrusts

Core

5 Min. Plank Challenge

*Ea. Broken Plank is 5 Burpees

*All are due once 5 mins. has been completed.

Skills

Metcon (No Measure)

Review of a few Gymnasty movements.

*Handstand position/PU

*Kip/PU/BF/C2B/BF C2B/BMU/RMU

11/17/2016

By: 0

CrossFit Seek and Destroy – CrossFit

Metcon

Metcon (No Measure)

12 Min. EMOM

Odd- 15 KB Swings 53/35

Even- 10 Goblet Squats 53/35

-1 Min. Rest-

10 Min. EMOM

Odd- 15 Sit-Ups

Even- :45 sec. Plank

-1 Min. Rest-

8 Min. EMOM

6 Thrusters 75/55

-1 Min. Rest-

“Jerry”

2 rounds

800M Run

400M Back Pedal

11/17/2016

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Clock Rotations

250M Row

10 KB RDL

10 KB DL

10 Goblet Squats

10 KB Swings (Eye)

2 Rounds

10 Sit-Ups

:30 Worlds Greatest

10 KB Swings (OH)

Strength

Deadlift

2×10@65%

1×10@70%

1×10@75%

1×5@80%

Superset Ea. With 5×10 Sumo DL @50%

Core

21-15-9

Seated Leg Lifts

V-Ups

GHD Sit-Ups

Metcon

Metcon (Time)

6 RFT

10 KB Swings

5 Squat Snatch 75/55

10 Wallballs

*200M Row between rounds

11/16/2016

By: 0

CrossFit Seek and Destroy – CrossFit

Warm-up

Warm-up (No Measure)

So guys another FS day comes around, we’re working at

55%

60%

65%

70%

Of our BS 1RM if we do not know our 1RM FS

Strength

Front Sqaut

2×10@65%

1×8@70%

1×6@75%

1×4@80%

Metcon

Metcon (AMRAP – Reps)

10 Min. AMRAP

30 Dubs

10 Cal. Row

Then…

6 Min. Cap

400M Run

20 Burpees

Gymnastics

Benchmark

Complete

15-12-9

Unbroken T2B

* if you break at anytime you must restat from 1 on that set, rest as long as needed.