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04/11/2019

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Recovery

Warm-up (No Measure)

12 Min. EMOM

Min.1- 7/4 Cal. Airdyne

Min.2- 12 KB Swings 53/35

Min.3- 9/7 Cal. Row

Skills

Handstand Work 💪🏻

You know what I spect… 😁

Metcon

Metcon (AMRAP – Reps)

FGKO

Tire Flip

Sled Drag

Battle Ropes

Sledge Strikes

Cal. Airdyne

04/10/2019

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Leg Lowers

10 Scared Cats

10 Bird Dogs

10 Fire Hydrants

10 Scap Push-Ups

10 Leg Lifts

5 Clock Rotation

3 Inch Worms

:30 Dead Hang

:30 Plank

10 Shoulder Rotations

10 Pass Throughs

5 Handstand Kick-Ups

10 Pass Throughs

Band Distraction (Ea.)

Rotations

Lat. Ext.

Shrugs

Half Nelson

Banded Scap Push-Ups

Metcon

Metcon (No Measure)

6 RNFT

400M Row

*Set a pace and hold or beat.

*Men->1:40, Ladies->1:55

Strength

Split Jerk

Jerk Drive

5×3

*Aim to build upon last week’s percentages

Split Jerk

5×1

*Aim to build upon last week’s percentages

Tempo FS

6×1@70%

– 5 Sec. Negative

– 3 Sec. Pause in Bottom

– 3 Sec. Pause at Parallel

Metcon

Metcon (Time)

3 RFT

10 FS 155/105

20 Pull-Ups

50 Dubs

Outdoor Fun 😁❤

By: 0

CrossFit Seek and Destroy – Bootcamp

Warm-Up (15 Minutes)
200 M Run + PVC Stretches

Buy In:
20 Cal Row

Metcon – AMRAP (45 Minutes)
– 2(50M)Sprints
– 10 Burpees
– 400 M Sandbag Jog
– 10 Goblet Squats
– 2-Suicides
– 10 Push-Ups
– 400 M Row
– 10 Russian Twist (e/s)
– 200 M KB Farmer Carry
– 100 Singles

Buy Out:
1 Mile Run

04/09/2019

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Leg Lowers

10 Scared Cats

10 Bird Dogs

10 Fire Hydrants

10 Scap Push-Ups

10 Leg Lifts

5 Clock Rotation

3 Inch Worms

10 Pass Throughs

10 Plate Front Raises

10 Pass Throughs

10 Push-Ups

10 Pass Throughs

20 Shoulder Taps (Push-Up)

30 Banded Sprinters Stretch

10 Gait Swings

10 Step-Overs

30 Banded Sprinters Stretch

Metcon

Metcon (No Measure)

3 Sets of

:20s GHD Static Hold

(Belly up)

:20s GHD Static Hold

(Belly down)

Directly into…

3 Sets of

21 GHD Sit-Ups

21 Pausing Hip Ext.

(1s at top)

Gymnastics

Metcon (No Measure)

2 Min.AMRAP

Deficit HSPU 6″/4″

-2 Min. Rest-

2 Min. AMRAP

Deficit HSPU 4″/2″

-2 Min. Rest-

1 Min. AMRAP

Strict HSPU Floor

-1 Min. Rest-

1 Min. AMRAP

HSPU

Metcon

Metcon (No Measure)

Every 5 Mins. For 25

9 Box Jump Overs

12/9 Cal. AirDyne

9 DL 275/185

12/9 Cal. AirDyne

04/08/2019

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CrossFit Seek and Destroy – CrossFit

Weightlifting

5RM: Deadlift

Build up to a 5 rep max and RECORD THE WEIGHT!!! Our next weightlifting cycle will be based off your 5RM.

Metcon

Metcon (Time)

Buy-In:

Run 400M

7 RFT

6 Handstand Push Ups

10 DB Squats (Single DB on Shoulder Alternate each set) 50/35

Cash-Out:

Run 400M

04/08/2019

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Leg Lowers

10 Scared Cats

10 Bird Dogs

10 Fire Hydrants

10 Scap Push-Ups

10 Leg Lifts

5 Clock Rotation

3 Inch Worms

:30 Dead Hang

:30 Plank

10 Shoukder Rotations

10 Pass Throughs

5 Handstand Kick-Ups

7/5 Cal. Airdyne

10 Pass Throughs

Burgener Warm-Ups

Snatch

Metcon

Metcon (Time)

3 Sets

16 KB FR Rev. Lunges

8 T2B

16 BB GM

8 Hanging Leg Raises/ Strict T2B

-Rest 2 Mins. Between sets

Strength

Back Squat

6 Reps @ 67%

3 Reps @ 72%

6 Reps @ 67%

3 Reps @ 77%

6 Reps @ 67%

3 Reps @ 82%

Rest 2:00 between sets.

Metcon

Metcon (No Measure)

Snatch Pulls

3×2

3×1

Every :90 for 6 Mins.

1 Halting Power Snatch

(2s at knee-level)

1 Power Snatch

… Directly into:

6 Min. EMOM

1 Power Snatch