2

CrossFit LandRush Workout 11/25/2017   November 21, 2017

BFF Saturday

CrossFit 
Metcon 
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters or Row 500 Meters
5 Pull-Ups
10 Thrusters (75/55 lbs)
15 Kettlebell Swings

Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner returns.

CrossFit LandRush Workout 11/22/2017   November 21, 2017
There will be NO CLASSES on Thursday 11/23 or Friday 11/24. Please joins us at 9AM on Saturday when the normal schedule resumes.

CrossFit

Weightlifting
Five sets of:
Back Squat x 4-6 reps @ 30X1
Rest 3 minutes between sets and use that time to work mobility.
Metcon
In teams of three, alternating complete rounds, complete five rounds each for time of:
5 Power Cleans (135/95 lbs)
5 Thrusters (135/95 lbs)
10 Box Jump-Overs (24″/20″)

MASS Class

Weightlifting
Front Squat 
Build to today’s 1-RM Dead-Stop Front Squat

Followed by…

Front Squat 
Three sets of:
Front Squat x 3 reps @ today’s 1-RM Dead-Stop
Rest 2 minutes
High Hang Clean + Hang Clean + Clean 
Every 2 minutes, for 20 minutes (10 sets) of:
High Hang Clean + Hang Clean + Clean
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75-80%

 

CrossFit LandRush Workout 11/21/2017   November 20, 2017
There will be NO CLASSES on Thursday 11/23 or Friday 11/24. Please joins us at 9AM on Saturday when the normal schedule resumes.

Endurance

Metcon
3 Rounds
2 Minute Row
20 Jumping Jacks
15 Squats
10 Good Mornings
Metcon
24 Minute EMOM
6 BB Squat Clean + 6 Shoulder to OH (45/35)
8 Burpee Toes to Bar
30m Sled Push (120/70)
10 SL V-ups + 10 Pushups
200m Run
30 Second Handstand Hold

CrossFit

Gymnastics
Metcon
Take 15 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
Metcon
Every 2 minutes, for 18 minutes (3 sets of each) for max reps:
Station 1 – 90 Seconds of Assault Bike/Row (for calories)
Station 2 – 60 Seconds of Strict Pull-Ups
Station 3 – 60 Seconds of Dumbbell Push Press or HSPUs

BootFit

Metcon
12 Minute EMOM
1st: 8-10 Goblet Squats (challenging weight)
2nd: 8-10 Sumo Deadlift High Pulls
3rd: 8-10 Strict DB Presses

Rest 3 Minutes and then…
Metcon
21-15-9
DB Thrusters ( 50/25)
Pull Ups/Ring Rows
Accessory Work
2 Rounds of:
60 sec R plank
60 sec L plank
60 sec front plank
25 Sit-ups
CrossFit LandRush Workout 11/20/2017   November 19, 2017

CrossFit

Weightlifting
Snatch
Take 15-20 minutes to work up to a heavy, but not necessarily 1-RM Snatch
Metcon

Every minute, on the minute, for 20 minutes, perform:
3 Snatches
6 Burpees

Score the total amount (in lbs) successfully snatched during the workout. You choose the weight you’d like to use. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.

Mirror Muscles

Conditioning
Chinese Row
Four sets of:
Single-Arm Dumbbell Press x 6-8/side @ 21X1
Rest 60 seconds
Dumbell Chinese Rows x 8-10 reps @ 20X1
Rest 60 seconds
Bent-Over Rear Delt Flyes x 20 reps @ 20X0
Rest 60 seconds
Metcon
Three sets of:
Pull-Ups x 3-5 reps @ 51A1
(These are controlled negatives. Use some kind of assist to begin the movement with your chin over the bar, hold for one second, then lower yourself to full lockout over the span of 5 seconds. Shake out in between reps as needed, and load these with as much weight at possible while maintaining a 5 second descent.)
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Jump Rope Technique Practice x 45-60 seconds
Rest 60 seconds
Metcon
For max load and distance:
5 Minutes of Sandbag Carry

Go heavy, and keep moving.

CrossFit LandRush Workout 11/18/2017   November 17, 2017

BFF Saturday

Metcon
In Honor of Veterans Day we will be completing the Three Wise Men Tribute
Three Wise Men Tribute (3 Rounds for reps)
Jeremy
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the BarbellRest 2 minutes, and then…

Ben
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

Beau
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

To learn more about Three Wise Men Tribute click here
CrossFit LandRush Workout 11/17/2017   November 16, 2017

CrossFit

Metcon
In Teams of two, alternating every 5 Minutes for 40 Minutes, complete the following:
Row 500 Meters
Run 400 Meters
Double-Unders x Max RepsPerform a total of four sets. If you cannot perform double unders, complete max reps of jumping lunges.

CrossFit LandRush Workout 11/16/2017   November 15, 2017

Endurance

Metcon
Partner WOD:
100 V-Ups
100 Wall Balls
75 Calorie Bike
100 Burpees
100 Paralette Hops
75 Roll to Candlestick
100 Mountain Climbers (each leg)
100 BB Push Press (45/35)
75 Walking Lunges (each leg)
800m Run (together)

Split the reps any way you like, one partner works at a time.

CrossFit

Metcon
Every 2 minutes, for 40 minutes (5 sets of each):
Station 1 – Deadlift x 4-6 reps @ 21X1
Station 2 – Push-Ups x Max Reps in 60 seconds
Station 3 – Alternating Reverse Lunges with DBs x 20 reps @ 2010
Station 4 – Overhead Press with DBs x 8-10 reps @ 2010

Coach’s Note – Please, do not review this workout and wonder why there is no “conditioning” portion until you have completed the workout as prescribed. Move through each movement AFAP with the goal of resting 90 seconds between rounds.

 Oh yeah, and you also must increase the weight used for a movement if you are able to achieve the high end of the rep range. Cool? Have fun.

CrossFit LandRush Workout 11/15/2017   November 14, 2017

CrossFit

Gymnastics
Weighted Pull-Ups 
In six attempts or less, find your 1-RM Weighted Pull-Up
Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling
Metcon
Complete as many rounds and reps as possible in 10 minutes of:
12/8 Calories of Assault Bike (or 200 Meter Run)
6 Dumbbell Man-Makers (35/25)

(Rx+= Complete as many rounds and reps as possible in 10 minutes of:
12/8 Calories of Assault Bike (or 200 Meter Run)
Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)

MASS Class

Split Jerk 
Every minute, on the minute, for 15 minutes:
Split Jerk x 1 rep @ 70-80%Goal of this session is fine-tuning technique. Your goal is to assess each of the 15 lifts on a scale of 1-10, with 10 being a perfect lift. Note how many of your lifts achieved a score of 9 or higher – e.g., “9/15 – it took me a few sets to lock in consistent mechanics, but I finished with 4 perfect lifts.”

Jerk Recovery  
Three sets of:
Jerk Recovery x 3 reps @ 80-85%
Rest as needed
Deadlift 

Every 2 minutes, for 8 minutes (4 sets) of:

*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%

CrossFit LandRush Workout 11/14/2017   November 13, 2017

Endurance

Conditioning 
6 x 100m Sprints with Jog back
Every 90 seconds
Metcon
4 Rounds: 30 seconds on/30 seconds off
Broad Jumps
Plank to Push-up
Alt. Lunge Jumps
Toes to Bar

CrossFit

Weightlifting
Clean and Jerk 

Take 15-20 minutes to build to a 1-RM Clean & Jerk

Recommended Warm-up
*Set 1- 5 @65-75%
*Set 2- 3 @75-80%
*Set 3- 2 @85%
*Set 4- 2 @90%
*Set 5- 1 @100%
Remaining sets @100+%

Metcon
Five rounds for time of:
5 Shoulder to Overhead (135/95 lbs)
10 Toes to Bar
20 Double-Unders
BootFit
CrossFit LandRush Workout 11/13/2017   November 12, 2017

CrossFit

Weightlifting
Four sets of:
Front Squat x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 3-5 seconds between each jump – step down after each jump)
Rest 2 minutes
Metcon
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings
Rest 2 minutes

Mirror Muscles

Three sets of:
Pallof Press w/band x 10 reps @ 2020 (each side)
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Evil Wheels x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
Weightlifting Circuit
Three sets of:
Single-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Rest 90 seconds
Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0
Rest 90 seconds
Kettlebell Biceps Curls x 8 reps
Rest 2 Minutes
CrossFit LandRush Workout 11/10/2017   November 9, 2017

CrossFit

Weightlifting
Single Arm Dumbell Press 
Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes
Metcon
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell
Conditioning 
Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
CrossFit LandRush Workout 11/09/2017   November 8, 2017

Endurance

Metcon

Double “Tapout”

 (10 Minute Minimun 15 Minute Max)

E2MOM – Increase by 2 every round until you can’t complete
Row
14/20 Cal
16/22 Cal
18/24 Cal…etc

Rest and Switch

E2MOM – Increase by 2 every round until you can’t complete. Run stays 100m
12 Wall Ball
12 Deload Pushup
100m Run

Conditioning 
Metcon
Core circuit
3 Sets 30 seconds each
Hollow Rock
Superman Hold
Bicycle Twist
Rest 2 Minutes

CrossFit

Weightlifting
Deadlift 
Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift
Metcon
Five rounds for time of:
10 Deadlifts (225/155 lbs)
15 Toes to Bar
200-Meter Run

BootFit

Metcon
12 Minute E2MOM
Run 100m
10 Sumo Deadlift High Pulls 53/35
Max Burpees in remaining time
(your score is you total number of burpees)
Metcon
12 Minute AMRAP
Row 60/50 calories
in remaining time complete
AMRAP of:
20 Double Unders or 40 Single Unders
10 alt DB single arm push presses (each arm)
CrossFit LandRush Workout 11/08/2017   November 7, 2017

CrossFit

Metcon
In teams of three, complete 5 sets each of:
500 Meter Row
15 Burpee Box Jump-Overs (24″/20″)
10 Overhead Squats (115/75 lbs)

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

Mobility
Spend 10-15 Minutes Working on Shoulder Mobility

MASS Class

Weightlifting
Snatch 
Every minute, on the minute, for 6 minutes:
Snatch x 2 reps

Loading per set (by % of 1-RM): 40, 45, 50, 55, 60, 65

B.
Every 2 minutes, until you miss the same weight twice:
Snatch x 1 rep

Start at 70% of 1-RM Snatch and increase load by 3-5% every two minutes.

Clean and Jerk 
Every 2 minutes, for 20 minutes (10 sets):

*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 95+%

CrossFit LandRush Workout 11/07/2017   November 6, 2017

Endurance

Conditioning 
Every Two Minutes on the Two Minute Mark
3 sets of  200m Run
(Rest 90″)
3 Sets of 300m Row
Metcon
 Two Sets of:
40 seconds work  20 seconds rest.
Bike/Row (Calories)
Rope Climb (pullup/ring row)
OH Walking Lunge (45/35)
Shoulder Tap + Pushup
Double Unders (or Single Under Single leg)
Burpee + Slam Ball
MB SL V-up
BB Thruster
Rest 2 Minutes

Spend 45 seconds on each movement and rotate to the next station. Athletes can start at any station, but must move forward in order as listed. All athletes rest at the same time.

CrossFit

Weightlifting
Shoulder Press 
Take 15-20 minutes to build to a 1-RM Shoulder Press
Metcon
Complete as many rounds as possible in 15 minutes of:
3 Handstand Push-Ups
6 Ring Dips
9 Pull-Ups
30 Double-Unders

BootFit

Metcon
5 Rounds For Time: (30 min cap)
20 Kettlebell Swings
20 Bowler Squats
20 Abmat Sit-ups
10 HR Push-ups
200m Run
CrossFit LandRush Workout 11/06/2017   November 5, 2017

CrossFit

Weightlifting
Clean
Take 15-20 minutes and build to a heavy, but not necessarily 1-RM Clean
Metcon
Metcon (3 Rounds for time)
Every 5 minutes, for 15 minutes (3 sets) for times of:
30/20 Calories of Assault Bike or 40/50 Calories on Rower
9 Power Cleans (155/115 lbs)
(Post times for all three sets – e.g., 1:36/1:44/1:57)

Mirror Muscles

Three sets of:
Diamond Push-up x 6-8 reps @ 3011
Rest 60 seconds
Strict Pull-Ups x 6-8 reps @ 2110
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
Metcon
Three sets of:
Weighted Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt it will help you focus on more triceps engagement)
Rest 30 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 30 seconds
Supine GHD Hold x 45 seconds
Rest 30 seconds
Metcon
Coaches Choice 10-15 minutes of anaerobic activity.

Eg: weighted run/walk, or bike/run/row at a pace that conversation is possible.

CrossFit LandRush Workout 11/04/2017   November 3, 2017

BFF Saturday

Metcon
In teams of two complete as many rounds and reps as possible in 30 minutes of:
400m run (together)
10 Partner Deadlifts (both people on one bar at the same time) 225/145
25 Partner Medball Sit-ups
15 Synchronized Kettlebell Swings (both partners swing at the same time, bells must be at the bottom and top of the swing at the same time)
30 Push Ups (One partner works at a time, breaks reps up any way you want)
CrossFit LandRush Workout 11/02/2017   November 1, 2017

Endurance

Metcon
1-2-3-4-5-4-3-2-1
Burpee Toes to Bar
Metcon
4 Rounds
8 Push-ups
12 Ground to Overhead (95/65)
16 Heavy Russian Swings (70/53)
200m Run
Broad Jump to end of Gym

CrossFit

Weightlifting
Four sets of:
Back Squat x 2-4 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 90 seconds
Metcon
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
10 Overhead Squats (115/75 lbs)
15 Pull-Ups

BootFit

Metcon
8 Rounds For Time:
6 Burpee Box Jump Overs
12 SDHP (53/35)
14 Goblet Walking Lunges
100m Run
Rest 1 minute between rounds (self time)
CrossFit LandRush Workout 11/01/2017   October 31, 2017

CrossFit

Metcon
Three sets for max reps of:
60 seconds of Wall Ball Shots (20/14 lbs)
60 seconds of Rest
60 seconds of Power Cleans (135/95 lbs)
60 seconds of Rest
60 seconds of Box Jumps (24″/20″)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest

MASS Class

Weightlifting
Split Jerk Press 
Every 2 minutes, for 6 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Aim for 2 heavy working sets.

Followed by…

Every 2:30 for 10 minutes (4 sets):
Jerk Grip Overhead Squat x 5 reps

(Primary goal here is mobility work. If mobility is an issue, stay really light & go as low as you can. If mobility is not an issue, build over the course of the 4 sets)

20-25 Minutes

Build to today’s heavy…
High Hang Clean + Hang Clean + Clean + Jerk

Drop after the  hang clean, and clean the barbell from the floor within 5 seconds.

CrossFit LandRush Workout 10/31/2017   October 30, 2017

Endurance

Metcon
Every 3 Minutes for 24 Minutes:
400m Run…
Round 1…BW Squats
Round 2…Push-ups
Round 3…Hanging Knee Raises
Round 4…Burpees
Round 5…BW Squats
Round 6…Push-ups
Round 7…Hanging Knee Raises
Round 8…Burpees

Start each round with 400m run, complete AMRAP of following exercises in remaining time. Go right into next run (chose your own rest/paces)(try for 20-30 sec of work)

Extra Work 
Banded Hip Walks
3 Sets of 10 each Leg

CrossFit

Weightlifting
Four sets of:
Dumbbell Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Supinated-Grip Pull-Ups x 4-6 reps @ 2111
Rest 45 seconds
Hollow Rocks x 30 seconds
Rest 45 seconds
Metcon
Against a three minute running clock, complete the following:
400 Meter Run
Push-Ups x Max Reps
Rest two minutes between sets, and complete a total of four sets.

BootFit

Metcon
 3 Rounds NOT For Time:
8-12 Ring Rows
100m Farmers Carry – Heavy
20 Air Squats
Metcon
For time:
50/40 calorie Row (Buy in) then:
6 rounds of:
9 Kettlebell Swings
6 Pull-ups
3 Burpees
50/40 calorie Row (Cash out).
CrossFit LandRush Workout 10/30/2017   October 29, 2017

CrossFit

Weightlifting
Clean 
Take 20 minutes to build to today’s 1-RM Clean
(or use the time to practice clean technique)
Metcon
Diane (Time)
21-15-9  
Deadlifts, 225# / 155#  
Handstand Push-ups

Mirror Muscles

Weightlifting
Three sets of:
Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Dumbbell Z-Press x 6-8 reps @ 2111
Rest 45 seconds
Alternating Reverse Lunge with Dumbbells x 10 reps each leg @ 2010
Rest 45 seconds
Metcon
For time:
40 Kettlebell Swings
20 Dumbbell Push Presses
30 Kettlebell Swings
15 Dumbbell Push Presses
20 Kettlebell Swings
10 Dumbbell Push Presses
CrossFit LandRush Workout 10/28/2017   October 27, 2017

BFF Saturday

Metcon
In teams of three, complete five sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Box Jump-Overs
60 seconds of Burpees
Rest 60 seconds

Teams get one Wall Ball and one Box. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score.

CrossFit LandRush Workout 10/27/2017   October 26, 2017

CrossFit

Weightlifting
Three sets of:
Single-Arm Overhead Walking Lunge x 20 steps (10/arm)
Rest 60 seconds
Landmine Row x 6-8 reps each side
Rest 60 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 2 Minutes
Metcon
Three rounds for time of:
10 Power Snatches (135/95)
10 Burpee Box Jump overs

Halloween WOD

Metcon
In Teams of Two Complete For time:
80 Kettlebell Swings (53/35)
40 Alternating Reverse Lunges with KB Goblet Hold (53/35)
20 Pull-Ups
60 Kettlebell Swings
30 Alternating Reverse Lunges with KB Goblet Hold
30 Pull-Ups
40 Kettlebell Swings
20 Alternating Reverse Lunges with KB Goblet Hold
20 Pull-Ups
CrossFit LandRush Workout 10/26/2017   October 25, 2017

Endurance

Warm-up
3 Rounds Warm up Pace
100m run
8 Lunges
8 Shoulder taps
8 Good mornings
Conditioning 
Metcon
6x Shuttle Runs (25+back/50+back)
1:1 Work to rest
Metcon
12 Minute AMRAP
10 MB Candlesticks
10 Burpees
10 MB Tuck Jumps
10 Pull-ups
7 Cal. Bike or Row

CrossFit

Weightlifting
Five sets of:
Push Press x 3-5 reps
Rest 2 minutes
Metcon
Three rounds for time of:
10 Push Presses (135/95 lbs)
20 Toes to Bar
40 Double-Unders

BootFit

Metcon
Three Rounds for Time of:
10 push-ups
20 Air Squats
10/10 Single-arm DB push presses
Metcon (Time)
Three Rounds For Time of:
400m Run
20 Alt. Reverse BB Lunges
30 Abmat Sit-ups
CrossFit LandRush Workout 10/25/2017   October 24, 2017

CrossFit

Metcon
In teams of two, partners alternate whole sets to complete 5 sets each of:
400 Meter Run
20 Wall Ball Shots (20/14 lbs)
10 Unbroken Deadlifts

Post times for each round.

MASS Class

Weightlifting
Every two minutes, for a total of 16 minutes (8 sets):
Snatch Grip Deadlift x 3
Every two minutes, for a total of 16 minutes (8 sets):
Snatch Pull + Power Snatch + Snatch
Metcon
Isabel (Time)
For Time:  30 Snatches, 135# / 95#
CrossFit LandRush Workout 10/24/2017   October 23, 2017

Endurance

600m Light Jog
4 Minute Row
Stretch
Metcon
Four Rounds for Time:
100m Run
15 Wall Ball Shots
12 Knees to Elbows
10 Power Cleans (135/95)
200m Run
15 KB Swings
12 Burpees to Bar (both hands)
10 Sit-Ups

CrossFit

Gymnastics

Take 15-20 minutes and practice gymnastics skills of your choice.

***

Ex: Rope Climbs, Muscle-Ups, Strict/Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, Handstand Walks etc.

Metcon
Tabata Mash-Up
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:
Kettlebell Swings (53/35)
Push-Ups
Box Jump-Overs (24/20)
Prone Plank HoldComplete all 8 sets of one exercise before moving on to the next.

BootFit

Metcon
3 Sets NOT For Time:
:60 of Double Under practice
12-15 Hollow Rocks OR V-ups
4 Turkish Get-ups
Metcon
6 Minute AMRAP of:
250m Row
3 Wall Walks
Metcon
6 Minute AMRAP
16 BB Push-Presses
16 Medball Cleans
16 Lateral Abmat hops
CrossFit LandRush Workout 10/23/2017   October 22, 2017

CrossFit

Weightlifting

Take 15-20 minutes to build to today’s 1-RM…
Front Squat x 1 rep @ 32X1
(3-second descent, pause for 2 seconds in the bottom, then drive to full extension)
Metcon

For time:
20 Thrusters (115/75 lbs)
10 Pull-Ups
30 Front Squats (115/75 lbs)
20 Pull-Ups
40 Back Squats (115/75 lbs)
30 Pull-Ups

Mirror Muscles

Three sets of:
Weighted Calf Raises x 50 reps
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 2111
Rest 45 seconds
Side Plank x 1 minute each side
Rest 45 seconds

Four sets of:
Weighted GHD Hip Extensions x 15 reps
Rest 60 seconds
Weighted GHD Sit-ups x 15 reps
Rest 60 seconds

At an Aerobic pace:
Row 2000 Meters
50 Air Squats

CrossFit LandRush Workout 10/21/2017   October 20, 2017

BFF Saturday

Metcon
Rx:
In teams of two, complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
20 Power Cleans (135/95 lbs)
20 Toes to Bar

*Partners can divided up the cleans and toes to bar however they’d like, but only one partner works at a time. The only exception to this is on the run, in which case both partners are running together and must stay within arm’s reach.

OR
Metcon
SCALED:
In teams of two, complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
40 Kettlebell Swings
40 V-Ups

*Partners can divided up the swings and V-Ups however they’d like, but only one partner works at a time. The only exception to this is on the run, in which case both partners are running together and must stay within arm’s reach.

CrossFit LandRush Workout 10/20/2017   October 19, 2017

CrossFit

Weightlifting
 
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Strict Pull-Ups x Max Reps
Rest 60 seconds
Metcon
Six sets for max reps of:
30 Seconds of Front Squats (95/65 lbs)
Rest 30 seconds
30 Seconds of Box Jump-Overs (24″/20″)
Rest 30 seconds
CrossFit LandRush Workout 10/19/2017   October 18, 2017

Endurance

Metcon

Tabata Row/Bike

Rest 2 Minutes and then…
Metcon
2 Rounds:
40 seconds on/20 seconds off
Plate Run (25/45)
MB Roll To Candlestick
Plate walking lunge w/ twist
MB Push Ups (roll side to side)
Plate Ground to Overhead
MB V-Ups
Rest 1 Minute

Rest 2 Minutes and then…
Metcon
Tabata Bike/Row

CrossFit

Weightlifting
Five sets of:
Deadlift x 3-5 reps
Rest 20 seconds
Tempo Ring Dips x Max Reps @ 2111
(stick to the tempo – 2 second descent, pause for 1 second, back up to the top, then pause for a second before starting the next rep)
Rest 2 minutes
Metcon
For time:
Run 800 Meters
Row 1000 Meters
Run 800 Meters

Rx+ = add 20 pound vest

BootFit

Metcon
EMOM 15: (alt)
12 Box Step-ups (24/20)
12 HR Push-ups
15 Hollow Rocks OR V-ups
Metcon
21-15-9
Row for Calories
Burpees
Run 400m after each set

Contact Us

7308 NW 164th St. #10
Edmond, OK 73013
email: crossfitlandrush@gmail.com
phone: 405.698.7000