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10/15/2018

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Announcements

⚡ Power is back ON⚡
🏋️‍♂️All classes back on!!!🏋️‍♀️

Placerville CrossFit – CrossFit

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Warm-up

200m Jog

20 Air Squats

5 Boot Straps

20 Kipping Swings

5/side Spidermans

Strength

Pausing Back Squat (5 x 3)

Tempo and good Range-of-Motion (ROM) are the primary focuses for today’s lift. Making sure we have a weight that we can keep good form with in all reps and during all parts of a rep. One rep is a 3 sec decent, followed by a 2 second hold in the “active” bottom, finishing with an aggressive drive out of the bottom to full hip extension.
Take 3-4 build up sets and then perform 5 sets of 3 reps at the same weight

Metcon

BLACK AND BLUE (Time)

5 Rounds:

10 Power Cleans (135/95)

10 Burpees

Core

2 min Plank

200 Mountain Sliders

10/11/2018

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Announcements

Mobility & Mimosas ~ Sat. Oct. 13 @ 10:30 am

Placerville CrossFit – CrossFit

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Warm-up

2 Rounds:

200m Jog

10 Med Ball Cleans

10 Med Ball Thrusters

10 Boot Straps

10 Huggers & Fanners (Arm Swings Variations)

Mobility

10 Minutes to work on…Skin the cat:

Progressions: watch video to see the lower variation and use a spotter to assist in passing BACK through.

https://binged.it/2A3PJMm

Metcon

ARE WE THERE YET? (Time)

2 ROUNDS:

15 Box Jumps (24/20)

21 Wall Balls (20/14)

800M Run

2 ROUNDS:

15 Box Jumps (24/20)

21 Wall Balls (20/14)
This workout starts with 2 rounds of Box Jumps and Wall Balls. After those 2 rounds athletes will run 800 Meters and then complete 2 more rounds of Box Jumps and Wall Balls. If unable to run, athletes can either Row 1K or Air Bike 2.5K

Core

2 Rds NFT:

1min Wall Sit

100 Mountain Sliders

Mobility

Foam Roll YO SHIZ!!! You need it!!! Trust us…we know you’re sore!

10/10/2018

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Announcements

Mobility & Mimosas ~ Sat. Oct. 13 @ 10:30 am

Placerville CrossFit – CrossFit

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Mobility

4mins Cross Symmetry

2min/side Couch Stretch

Warm-up

3 Steady Rounds w/ PVC:

5 Pass Throughs

5 OHS

5/side Leg Swings

Movement Review

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
Complete JUST the Burgner Warm-up…not the Skills Transfer Exercises

Strength

Overhead Squat (1-1-1-1-1-1)

Athletes have 10 minutes to find a heavy single. Athletes with a 1RM OHS should be shooting for 85% of their 1RM.

Metcon

SNATCHTASTIC (3 Rounds for weight)

In this Not-for-Time WOD, Athletes will lift at the beginning of each minute. Go up in weight every 5 minutes(twice in this workout)

~EMOTM Squat Snatches~

Min 0 = 1 rep (115/75)

Min 1 = 2 reps

Min 2 = 3 reps

Min 3 = 4 reps

Min 4 = 5 reps

Add weight…

Min 5 = 1 rep (135/95)

Min 6 = 2 reps

Min 7 = 3 reps

Min 8 = 4 reps

Min 9 = 5 reps

Add weight…

Min 10 = 1 rep (155/105)

Min 11 = 2 reps

Min 12 = 3 reps

Min 13 = 4 reps

Min 14 = 5 reps
In this EMOTM style workout, athletes should choose a weight for each 5 minute section that they now they can complete without a doubt. Saftey is key here and we want to make sure that our form and technique are our primary focus throught the entire workout, especially in the later, heavier rounds.

Mobility

Lacrosse Ball in between your shoulder blades!!

10/09/2018

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Announcements

Mobility & Mimosas ~ Sat. Oct. 13 @ 10:30 am

Placerville CrossFit – CrossFit

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Warm-up

2min Jump Rope

2 Steady Rounds w/ Empty Bar:

5 Hang Power Cleans

5 Push Press

5 Good Mornings

5 Elbow Rotations

10/side Leg Swings

10 Boot Straps

5/side Spidermans

Strength

TnG Power Cleans (5 x 3)

Touch and Go Power Cleans
Athletes should take 3 – 4 sets to build up to 75% of their 1RM and then perform 5 sets of 3 reps at that weight

Metcon

“Jump Street” (Time)

3 Rounds:

400 Meter Run (300/200 M Run)

15 Clean and Jerks (115/85) (95/65)

75 Double Unders (3:1)
20 minute Time Cap on this workout, but athletes should be picking a weight and distance to finish this workout by that time.

3 to 1 scaling DU’s to singles.

Accessory

5 Rds NFT:

5 Strict Pullups

15 Situps

10/08/2018

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Placerville CrossFit – CrossFit

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Warm-up

60 Lunges

40 Situps

20 Pausing Air Squats

Conditioning

Pick 1 of the 3 options…

1500/1200 M Air Bike

800 M Jog

500/400 M Row

Metcon

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Athletes want to shoot for 75% of there 1RM in this workout. Pullup options are Kipping, Jumping and Ring Rows. This workout has no time cap so rest as needed, although it shouldn’t take longer than 25 minutes.

Core

3 Rds:

:30 sec High Knee Hang

:30 sec Wall Sit

10/06/2018

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Placerville CrossFit – CrossFit

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Partner Mystery WOD

THE BREAK UP (No Measure)

Part A:

“The Break Up”

:

1st minute: 1 Push Press (115/75) + 1 Burpee

2nd minute: 2 Push Press (115/75) + 2 Burpees

3rd minute: 3 Push Press (115/75) + 3 Burpees

etc…

5 minutes Rest

Part B:

“The Make Up” –

8 Rounds (alternating the entire round):

5 Squat Cleans (115/75)

10 Pull-Ups

10/05/2018

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Announcements

Friday Night Barbells and Beer!
Oct. 5th at 5:30PM ~ Everyone is welcome!!!

Placerville CrossFit – CrossFit

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Warm-up

2min Jump Rope

20 M Each:

Spidermans

Soldier Kicks

Stiff Leg Bear Crawl

Inch Worms

Strength

Sumo Deadlift (5 x 3)

Athletes should take 3 – 4 sets to build up to 75% of your 1RM and then perform 5 sets of 3 reps

Metcon

JUST FOR KICKS (Time)

6 Rounds:

200 M Run

12 Alt. DB Snatches (50/35)

6 T2B

Mobility

5mins Skillz or Dimple Ball

10/03/2018

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Announcements

Friday Night Barbells and Beer!
Oct. 5th at 5:30PM ~ Everyone is welcome!!!

Placerville CrossFit – CrossFit

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Warm-up

3 Steady Rounds:

80 M Jog

10/side Leg Swings

:20 seconds per side Calf Stretch

Strength

Paused Front Squat (3-3-3-3-3)

Today is not about how much you can lift…it’s about form and focusing on performing this movement with proper technique. Build up each set and keep the Squat TEMPO: 3 seconds down, 3 seconds hold in the “active” bottom and then explode out!

Metcon

PAUSE FOR THE CAUSE (AMRAP – Reps)

AMRAP 13mins:

10.9.8.7.6.5.4.3.2.1 reps of:

– Lateral Bar Burpees

– Abmat Situps

Then in the remainder of the time, complete as many:

– Clean Jerks 135/95
In this short workout, athletes have 13 minutes to work. the 10.9.8, etc. reps are to be completed first, like a Buy-in. Then, in the remainder of the time, athletes must complete as many Clean and Jerks as possible. Pick a weight that you can perform touch and go reps with, not singles…unless its the last few seconds of the workout!

Mobility

5 minutes to Lacrosse Ball your Back!!!

10/02/2018

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Announcements

Friday Night Barbells and Beer!
Oct. 5th at 5:30PM ~ Everyone is welcome!!!

Placerville CrossFit – CrossFit

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Warm-up

3 Steady Rounds:

6 Boot Straps

5 Inchworms

4/side Cossack Squats

100m Jog

Gymnastics

Pick one of the options below to complete in 8 minutes:

Option 1:

40M Handstand Walk

Option 2:

30 Handstand Pushups or Pike Presses

Option 3:

10 Wall Walks

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Thruster weight is just a barbell, 45#/35#…athletes should set the barbell down softly once the 50 reps are completed

Accessory

NFT:

20 Tire Flip Jump Throughs (Flip the tire and then do a box jump into the tire and then out, turn and repeat)