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

8/8/19

CrossFit Mecklenburg – CrossFit

Warm-up

Nice Little Warm Up (No Measure)

500m row or 400m run

3 Rounds:

10 pass throughs with PVC

10 Arch/Hollow On Rig

5 Light KettleBell Swings

5 Burpee Box Jumps

5 Strict Toes To Bar

Metcon

Metcon (Time)

For Time:

30 Cal Row

30 Alternating Dumbbell Snatches (50/35)

30 Ab-Mat Sit-Ups

at 8 min mark begin next metcon

Metcon (Time)

Minutes 8 through 16

For time:

30 alternating dumbbell snatches

30 ab mat sit ups

30 cal row

At 16 minute mark begin next Metcon

Metcon (Time)

At minute 16

For time

30 ab mat sit ups

30 cal row

30 alternating dumbbell snatches

8/7/19

CrossFit Mecklenburg – CrossFit

Warm-up

Don’t Skip the Warm-Up (No Measure)

30 Cal Row

then

3x

10 PVC pass thrus

30 sec hollow hold

30 sec superman hold

10 Deadbug with band

10 Stationary Lunges

Walk down and back with dumbbell overhead

Metcon (No Measure)

Arch/hollow work

Metcon

Metcon (Time)

4 rounds for time

600m run

10 pull-ups

15 HRPU

20 box jumps (24/20)

8/6/19

CrossFit Mecklenburg – CrossFit

Warm-up

Top and Bottom Warm Up (No Measure)

Tabata Bike

3x

10 PVC Pass Throughs

10 Good Mornings

10 Plank Scap Retractions

5 HS Negatives

10 Leg Swings

10 Scorpions

Weightlifting

Push Press (6×2 ascending )

Metcon

Metcon (Time)

15-10-5

OHS (135/95)

Burpees to target