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06/06/2019

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Core

Metcon (No Measure)

3 Sets

18 V-Ups

:60 Dead Bug

:90 Sec. FR KB Hold

*Any Break results in a 3 Cal. AirDyne

penalty , due at the end of the sets

Strength

Back Squat

We’re actually hittin both!

18 Min. EMOM

Min.1- 12 Back Squat 95/65

Min.2- 10M Lunge

Min.3- 8 FS 95/65

Metcon

Metcon (No Measure)

3 RFT

12 Burpees

7 SA DB Thrusters (ea.)

5 DB Box Step-Ups (ea.)

Accessory

1-Mile Run (Time)

Max Effort 1-Mile Run

06/05/2019

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Metcon

Metcon (No Measure)

3 Min. AMRAP

7/5 Cal. AirDyne

7 Goblet Squats 53/35

-1 Min. Rest

3 Min. AMRAP

5/3 Cal. AirDyne

5M Goblet Lunge

Conditioning

Metcon (Time)

6 RFT

150M Row

30 Dubs

Odd Rounds: 5 Vert jumps

Even Rounds: 5 Seated Jumps

Metcon

Metcon (Time)

100 Banded SB Hip Bridges

100 Nut Crackers

50 GHD Hip Ext. (1 sec. hold at top)

*Break into any amout you want

Conditioning

Metcon (Time)

10 RFT

3 Sledge Strikes

1 Tire Flip

10M Farmer Carry

3 Burpees

6/5/19

By: 0

CrossFit Seek and Destroy – CrossFit

Metcon

Metcon (AMRAP – Rounds)

EMOM x 4min.

12/9 Cal Row

EMOM x 4min.

8 Deadlifts 225/155

EMOM x 4min.

12/9 Cal Row

EMOM x 4min.

8 Bench Press 135/75

Rest 4min.

EMOM x 4min.

60 Double Unders

EMOM x 4min.

5 Deadlifts 315/200

EMOM x 4min.

60 Double Unders

EMOM x 4min.

5 Bench Press 185/100
If you scale the weight use 60% before the break and 80% after.

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

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CrossFit Seek and Destroy – AU Online Joel

Warm-up

Strength

Try and beat last weeks OHP 6 rep max. If you beat it do that weight for 2 sets of 6. If you can’t beat it drop the weight 5-10 lbs and do that for 2xamrap.

Incline DB Press 4×8 (8)

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

DB rear delt-flys 3×15(8)

Fat Bar curls 3×10

DB Calf Raise 3×20

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

x 10 total

06/04/2019

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Accessory

Metcon (No Measure)

3 Sets of

12 Seated Alt. Shoulder Press

8 Chest Supported DB Row

50M OH PVC Banded KB Walk

3 Sets of

Max Wgt Max Rep Seated Cable Row

Strength

Metcon (No Measure)

2 Sets

15 Bench Press .4/.5/.6 BW

20 DB Push Press 40+/25+

-1 Min. Rest after each set-

15-10-5

Push-Ups

Ring Rows

Metcon

Metcon (No Measure)

3 RFT

200M Run

5 DL 185/135

10 Box Jumps 24″/20″

5 DL 185/135

5 Wall Walks

06/04/19

By: 0

CrossFit Seek and Destroy – Bootcamp

Warm up: 200m run, 100 m high knee skip, 50 m sprints x2
10 worlds greatest/ 10 squats

EMOM: 3 rounds (21min)
Wall balls
Flutter squats
GDH or V-ups
Sled push / pull
Box jumps
Deadlifts
Floor jacks

Then outside w/KB and plate….
400 m run
50 m walking lunges w/KB OH
50 m squatted side shuffle e/s
(Hold a Plate out front)
400 m run
50 m leap frogs
50 m walking lunges w/KB OH
400 m run

If time remains ab smasher

6/4/19

By: 0

CrossFit Seek and Destroy – CrossFit

Weightlifting

Snatch

Every 2min. x 10 Rounds:

10 Pull-Ups

Max Hang Power Snatch

Round 1 and 2: 50% effort (Shoot for 4-5 reps)

Round 3 and 4: 60% effort (Shoot for 3-4 reps)

Round 5 and 6: 70% effort (Shoot for 2-3 reps)

Round 7 and 8: 80% effort (Shoot for 1-2 reps)

Round 9 and 10: 90% effort (Shoot for 1-2 reps)

A FEW KEY POINTS:

1.) FORM is important today. If you can’t lift the heavier numbers with clean technique, then stay at 4-5 reps the whole time.

2.) Effort is how you feel TODAY, not your all time best

3.) The Pull-Ups should be easy, so if you have to start breaking just cut it to 7.

Metcon

Metcon (AMRAP – Reps)

4 Rounds:

Min. 1) Max American KB Swings 53/35

Min. 2) Max Burpee Box Jumps 24/20″

Min. 3) Rest
This NEEDS to be an “all out” effort to really hit that stimulus. It’s also going to be a lot harder than you think, so be ready for the pain-cave. Go hard on the first round and figure out what’s possible for you as far as reps go. Try not to fall off too much. Stay within 3 reps on each movement for each round.

6/2/19

By: 0

CrossFit Seek and Destroy – CrossFit

Weightlifting

Back Squat

Last week!!!

Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. Go for broke today and record your score in Wodify. You’re going to want to know the numbers for next time. All though that’s a long ways down the road 😁

Metcon

Metcon (AMRAP – Rounds and Reps)

15min. AMRAP:

7 Cal Assault Bike

3 Power Cleans 135/95

7 Wall Balls 30/20lb.

3 Jerks 135/95

RX+ is…

*Rounds 1 and 2 @ 135/95

*Rounds 3 and 4 @ 155/105

*Rounds 5 and 6 @ 185/120

*Rounds 7 and 8 @ 205/130

*Rounds 9 and 10 @ 225/140

… I Can’t imagine anyone getting this far so I’ll stop now.

06/03/2019

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Metcon

Metcon (No Measure)

2 RNFT

250M Row

15 GHD Sit-Ups

10 T2B

15 V-Ups

:90 Plank

Conditioning

Metcon (Time)

15-12-9

Squat Cleans 115/75

Cal. Row

Push Press

-1 Min. Rest-

9-12-15

FR Walking Lunge (M)

Cal. AirDyne

HSPU

Metcon

Metcon (Time)

WOD 3 of our in house comp.

Youll be doing it alone but with

a 1:1; rest to work ratio

meaning if it takes 2 Mins to

Complete the round you rest

for 2 mins also, except youll be doing

the 4 total rounds.

GOAL is to beat yourself every round.