8/24/19

CrossFit Mecklenburg – CrossFit

Warm-up

Hot In Herre Warm-up (No Measure)

25 Cal Assault Bike

3 Rounds:

5 Strict Pull-ups

10 light goblet squats

5 ring dips

20 4-count flutter kicks

10 supermans

Metcon

Metcon (Time)

Partner WOD, divide work evenly

For time

1000m row

50 power cleans (115/75)

750m row

50 bar facing burpees

500m row

50 pull-ups

250m row

50 deadlifts (115/75)

8/23/19

CrossFit Mecklenburg – CrossFit

Warm-up

Slamball Warm-Up (No Measure)

500m Row/ 400m Run

2x

20 Slam Balls

Down and Back Seal Gliders

5 ring dips

20 walking lunges with Plate Overhead (45/25)

Metcon

Falkel (AMRAP – Rounds and Reps)

25-Minute AMRAP of:

8 Handstand push-ups

8 Box Jump, 30″

1 Rope Climb, 15′
In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005
To learn more about Falkel click here

8/22/19

CrossFit Mecklenburg – CrossFit

Warm-up

Hot Tamale Warm Up (No Measure)

800m Run

3x

10 Pass Thrus with PVC

10 Slow Descent (and decent!) Push Ups

10 Cat/Cow

High Knees Down/ Butt Kicks back

10 Jump Squats

Metcon

5 Min Assault Bike (Calories)

Five minute max effort calorie assault bike

Rest three minutes

5 Min Calorie Row (Calories)

Five minutes max effort calorie row

Rest three minutes

1-Mile Run (Time)

Max Effort 1-Mile Run

8/20/19

CrossFit Mecklenburg – CrossFit

Warm-up

DB/HSPU Warmup (No Measure)

3 rounds

150m row

8 step ups, increasing weight, each leg

8 1-arm DB press (each arm)

10 push-up shoulder taps

10 OH lunge, increasing weight

Weightlifting

Split Jerk (6×2 ascending weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

10 Pull-ups

200m Run

20 OH Dumbbell Walking Lunges (50/35)–10 right, 10 left

8/17/19

CrossFit Mecklenburg – CrossFit

Warm-up

DU Warm Up (No Measure)

2 min Double Unders/Attempts

3 Rounds

10 Pass Throughs with PVC

10 Air Squats

10 Scorpions

5 Burpee Pull-Ups

Bear Crawl Down and Back

Metcon

Metcon (Time)

Partner WOD, divide work evenly

600m med ball run (together)

Then 3 rounds

50 wall balls (20/14)

40 walking lunges

30 alternating dumbbell clean and jerks (50/35)

20 partner sit ups with medball

10 partner hand-clap push ups

Then 600m med ball run together

8/16/19

CrossFit Mecklenburg – CrossFit

Warm-up

Hot Tamale Warm Up (No Measure)

800m Run

3x

10 Pass Thrus with PVC

10 Slow Descent (and decent!) Push Ups

10 Cat/Cow

High Knees Down/ Butt Kicks back

10 Jump Squats

Metcon

Paul Pena (7 Rounds for time)

7 Rounds each for time:

100m Sprint

19 Kettlebell Swings, 2 pood

10 Burpee Box Jumps, 24″

Rest 3-Minutes
In Honor of Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010.
To learn more about Paul Pena click here

8/15/19

CrossFit Mecklenburg – CrossFit

Warm-up

Posterior Warm-up (No Measure)

2 Min Row

3x

10 Good Mornings

10 1-Leg Hip Bridges (10 each leg)

10 V Sit Ups

10 Banded Hamstring Curls

10 Deck Squats (1-leg, if possible)

then

Hold Bottom of Squat with Kettlebell 2 min

Seal Slider Tabata Warm-up (No Measure)

Seal Slider Tabata

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

3 cal bike

3 HSPU

3 deadlifts (225/155)

6 cal bike

6 HSPU

6 DL

9 cal bike

9 HSPU

9 DL

… continue pattern until time is up

8/14/19

CrossFit Mecklenburg – CrossFit

Warm-up

FRAN Warm up (No Measure)

3x

Run 200 or Row 250

10 Pass Throughs

10 Walking Lunges

10 Ring Rows

10 Plank Shoulder Touches

10 Wall Balls

Metcon

Metcon (Time)

3 Rounds for Time

1000m Row

5 Rounds of Strict Cindy (5 Strict Pull-ups, 10 HRPU, 15 Air Squats)

8/13/19

CrossFit Mecklenburg – CrossFit

Warm-up

Shoulder Scap Work (No Measure)

400m run

2x

10 Plank Scap Retractions

10 Hanging Scap Pulls

10 Arch/Hollow swings

5 Heel to toe touch in space (Handstand kick-ups

5 Strict HSPU or negatives

Finish 1x

15 banded I’s/T’s/Y’s

Overhead KB (35/20) Walk Down&Back

Gymnastics

Metcon (No Measure)

12 min EMOM

A: 30 Sec Handstand Hold (on wall or work on freestanding)

B: 20 Sec L-Sit hold (Rings or Box)

C: 8-10 Dips (Rings or Box)

Metcon

Death by Strict Press (AMRAP – Rounds and Reps)

Death by Strict press (95/65)

min 1-1 rep

min 2-2 reps

min 3-3 reps

continue until you can’t complete within the min

Metcon (No Measure)

When you can no longer complete the strict press within the minute, ride 10/8 cal assault bike every minute until last person is done.

8/9/19

CrossFit Mecklenburg – CrossFit

Warm-up

Warm It Up, Kris (I’m About To) (No Measure)

800m Run

3 Rounds:

10 PVC Passthroughs

10 Superman

10 V Sit Ups

10 Ring Rows

10 goblet squats

Metcon

Thomas O’Hagan (Time)

For Time:

100 Double Unders

40 Burpees

25 Power Cleans (115/75)

400m Run

25 Power Cleans

40 Burpees

100 Double Unders