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Thursday Sweat

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Athletics United Home of Typheus CrossFit – Sweat

Metcon

Metcon (Time)

“Thursday Chipper”

For time:

1000m Row

50 DB Bench Press 50/25s

1 Mile Assault Bike

50 Renegade Rows (25ea arm)

150 Double Unders

50 DB Bench Press 50/25s

1 Mile Assault Bike

50 Renegade Rows (25ea arm)

1000m Row

.7 Mile Bike for ladies. Row distance stays the same. Try for 35/20s on the renegade row if you can. You can do all 25 on 1 side before switching to help with balance. Try and stay flat (don’t roll to a side). The goal is to work the core and the lats on this movement.

Thursday Teams!

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Athletics United Home of Typheus CrossFit – CrossFit

Metcon

Metcon (Time)

In Teams of 2 one works one rests:

For Time:

100 Back Squats 135/95

Run 400m

100 Pull-Ups

Run 400m

100 Front Squats 95/65

Run 400m

100 Pull-Ups

Run 400m

100 Overhead Squats 75/55
Not everyone gets to come in on the weekeds and experience the “Team” dynamic, so I wanted to drop this little ditty on you. Also, “Team” workouts are a great way to switch up the intensity, share the loads, and just have an awesome time. The longer you do CrossFit, you’ll understand how important these days are.

10/03/2019

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Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Conditioning

Metcon (No Measure)

6 Min. AMRAP

9 Burpees

8 DB Box Step-Ups 50/35

-1 Min. Rest-

6 Min. AMRAP

9/7 Cal. Row

3 DB Thrusters 50/35

Strength

Metcon (No Measure)

15 Min. EMOM

12 Dbl KB DL 53/35

9 KB Cleans 53/35

6 KB Push Press 53/35

Recovery

Metcon (No Measure)

2K Row

*Every :90 rest for :30

Mobility

Mobility

Yeayah

10/02/2019

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Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Core

Metcon (No Measure)

Accumulate a 3:00 Min. Plank

* Ea. Break is a 15 GHD Sit-Up penalty.

Then…

Accumulate a 2:00 Ring Plank

*Ea. Break is a 15 V-Up penalty

Then…

Accumulate a 1:00 GHD Sit-Up hold

Conditioning

Metcon (No Measure)

5 Rounds of 3 Min. AMRAP;

5M DB Bear Crawl 50/35/25

10 DB Squats 50/35/25

10 DB Sit-Ups

Max Cal. AirDyne

Accessory

Metcon (No Measure)

3 Sets of;

8-12 Chest Supported DB Rows

Superset;

8-10 Alt. DB Front Raise (ea.)

Then…

3 sets of;

10-15 Tricep Ext.

Superset;

10-15 Rev. Grip Tricep Ext.

Wednesday CrossFit

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Athletics United Home of Typheus CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds)

Quick and Dirty Today…

2 Rounds:

4min. EMOM:

12/9 Cal Row

immediately into;

4min. EMOM:

10 Hang Power Cleans 135/95

immediately into;

4min. EMOM:

8 GHD

4min. EMOM:

immediately into;

10 Deadlifts 225/155

This is 32min. straight. Stay at each station for 4min., then move to the next piece. Feel free to start staggered and share bars with a partner.
RX+ options: (pick 1 or more)

– 255/165 Deadlifts

– 15/12 Cal Row

– 15 TTB

Wednesday Sweat

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Athletics United Home of Typheus CrossFit – Sweat

Metcon

Metcon (No Measure)

20 min. AMRAP:

10 Cal Bike

8 Front Rack Lunges (75/55lb.)

10 Cal Row

8 Front Squats (75/55lb.)

*add 2 reps every round on barbell movements only

3 min. rest.

15 min. to finish…

12–11-10-9-8-7-6-5-4-3-2-1

American Kettlebell Swings

Burpees

10/01/2019

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Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Conditioning

Metcon (No Measure)

14 Min. AMRAP

15 Pull-Ups

30 Alt. DB Hang Cleans 50/35

15 T2B

30 HSPU

Strength

Metcon (No Measure)

12 Min. EMOM

Odd: 7 BS@60%

Even: 12 KB Swings AHAP

Metcon

CrossFit Games Open 18.zero (Time)

21-15-9

Dumbbell Snatches 50/35

Burpees Jumping Over the Dumbbells
To learn more about CrossFit Games Open 18.zero click here

Tuesday Sweat

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Athletics United Home of Typheus CrossFit – Sweat

Metcon

Metcon (No Measure)

Every 5 min x 3 Rounds:

200m Run

40 Wall Balls (20/14lb.)

200m Row

Every 5 min x 3 Rounds:

20 Pull-ups

20 Alt. DB Snatch 45/30lb.

20/15 Cal Bike

Tabata DB Russian Twists (25/15lb.)

(20 sec on/10 sec off x 8 Rounds)

*3 min rest between sections. You need to go HARD and earn your rest to make this work. You should have a good chunk of time to recover and be ready to hit the next round.