180119

Graham Creek house, Gulf Shores CrossFit – CrossFit

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
If you do not have muscle ups do 30 pulling movements and 30 dips

Warm-up

PVC stretch

calves and ankles-leg swings-sampson-spiderman-inch worm-scorpion

2x through

10 jumping squats

5 dips

5 pull ups

3min DU practice

180118

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

400m run

pvc-front rack

High kick-sampson-spiderman-scorpion

10 pull ups

10 lunges

10 supermans

Deadlift (5-5-5-3 start @ 75% or better)

Metcon (Time)

2 RFT

30 smith ups (35/20)

30 slamballs (35/20)

30 burpee box overs (24/20)

30 DB cleans (50/30)

180117

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

250 m row

PVC-front rack

Dead hang-leg swing-squat stretch-thoracic high five

2min of burpees

10 squats

12 v ups

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

180116

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

200m run

pvc-front rack

leg swings-squat stretch-Thoracic high 5-scorpion

4x

30s HS hold

30s plank

10 jumping squats

Metcon (No Measure)

10 TGU (35/26)

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

20 KB swings (53/35)

50m Front rack carry (25m L/25m R)

10 Box Jumps

100m run

180115

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

200 m Run

sampson-spiderman-High kicks-Power skips-Bear crawl

4x

Side crawl down and back

10 switch lunges

5 beat swings

Paused Front Squat (5-5-5-3 3count pause start at 75%)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

6 Sandbag over shoulder (50/100)

20 DU (3x singles)

180112

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

400m run

PVC stretch

high kicks-sampson-spiderman-inch worm-scorpion

2x

10 jumping squats

5 push ups

10 crunchy frogs

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

180111

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

200 m row

pvc stretch

30s OH PVC squat

Leg swing- sampson-spiderman-inch worm-Duck walk

30s HS hold

2min HS walk Practice

Metcon (Distance)

8min EMOM

40s Sprint Row

20s Easy Row

Metcon (No Measure)

8 min EMOM

0-4 30s Plank

4-8 30s L-sit

180110

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

200m run

pvc

high kick-high knee- butt kick- sampson-spiderman- inch worm

4x

side crawl rig down and back

10 switch lunges

10 supermans

Deadlift (5-5-3-3 first set is > or equal to 75%)

Metcon (Time)

For Time

50 1 arm KB swings (53/35)*

50 KB snatches (53/35)*

**every time you switch hands or set KB down 10 burpees

800m Run

180109

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

300m Row

PVC-Front rack

Leg swings- dead hang- calves and ankles- scorpions

10 beat swings

3 min DU practice

Shoulder Press (5-5-3-3 first set is > or equal to 75%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

20 DU (singles 3x)

10 C2B Pull ups

10 Box overs (24/20)

5 push ups

Happy Birthday Jim and Esther

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

500m Row

PVC-front Rack

Duck Walk- leg swings-sampson-spiderman

3x

Broad jump length of rig

12 alt v-up

10 squats

5 push ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

using a barbell (135/95) complete as many rounds and reps as possible in 5 min of

5 Hang squat Cleans

3 Thrusters

1 Clean grip OH squat

Metcon (Time)

Rest 3 min then complete

3 RFT of

250m row

30 Back Extensions

30 GHD sit ups