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08/14/2018

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Placerville CrossFit – CrossFit

Warm-up

2 Rds NFT:

20m Spiderman

20sec Front Rack Stretch

20m Alt. Air Squats

20sec/side Pigeon Stretch

Gymnastics

Handstand Push-ups (3x max effort attempts)

In 10 minutes, athletes will add up the totals from all 3 max effort attempts

WOD

OPEN FOR BUSINESS (AMRAP – Reps)

AMRAP 7mins:

Burpees

On the Minute – 5 Deadlifts (225/155)
Score for this workout is the total number of burpees completed in 7 minutes, 5 Deadlifts are performed on every minute. This workout starts with 5 Deadlifts and should be a weight athletes can complete all rounds unbroken

08/10/2018

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Placerville CrossFit – CrossFit

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Warm-up

2 Steady Rounds:

250/200 M Row

10/direction Banded Steps

10 Banded Air Squats

10M Inchworms

Gymnastics

10 mins Time Cap

Option 1: Strict Handstand Pushups (sc. Pike Press variations, wall walks)

5×5 (5 sets of 5 reps)

Option 2: Spend 10 minutes working on handstand walking

Metcon

IRON LUNG (AMRAP – Reps)

AMRAP 4:

21/15 Calorie Row, Buy-In:

21 Wallballs (20/14)

21 Pull-ups

rest 4 minutes

AMRAP 4:

15/10 Calorie Row, Buy-In:

15 Wallballs (20/14)

15 Pullups

rest 4 minutes

AMRAP 4:

10/6 Calorie Row, Buy-In:

10 Wallballs (20/14)

10 Pull-ups

Conditioning

5 Rounds:

15/12 Cals on Air Bike Sprint

30 Double Unders

08/07/2018

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Placerville CrossFit – CrossFit

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Warm-up

3 Steady Rounds:

15 Kipping Swings

10 Boot Straps

5 Dive Bomb Pushups

Mobility

Child’s Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Lat Stretch – :30 Seconds Each Side

With PVC straight out in front of the body, athletes will drop their head and chest towards the ground the stretch the lats. Rock back and forth to find the tight spots. Right hand on top to begin, left hand for the final :30 seconds.

Gymnastics

Weighted Pull-ups (1-1-1-1-1)

Athletes have 10 minutes to build up to a heavy weighted pullup.

Scaling this section:

3 x 10 (strict banded, ring rows or jumping)

Metcon

LEAD HEAD (3 Rounds for reps)

AMRAP 4:

63 Double Unders (3:1=189)

21 Burpees

21 SDHP (75/55)

rest 4 minutes

AMRAP 4:

45 Double Unders (3:1=135)

15 Burpees

15 SDHP (95/65)

rest 4 minutes

AMRAP 4:

27 Double Unders (3:1=81)

9 Burpees

9 SDHP (115/75)

Accessory

3 Rds NFT:

2/side KB Turkish Getups

4/side Single Arm KB OHS

08/06/2018

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Placerville CrossFit – CrossFit

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Warm-up

30 Seconds Each:

Jumping Jacks

Active Spidermans

Childs Pose

Push-up to Down Dog

Boot Straps

Slow Air Squats

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

30sec/side Couch Stretch

10/direction Banded Walks

Strength

Front Squat (5 x 5 )

Take 4-5 sets to build up and then perform 5 sets of 5 reps at 65-70% of your 1RM

Metcon

THIN AIR (Time)

4 Rounds For Time:

40 Air Squats

30 AbMat Sit-Ups

200m Run

Mobility

Foamroll

08/04/2018

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Placerville CrossFit – CrossFit

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Warm-up

Dynamic Line Drills (Coaches Choice)

Movement Review

– Synchronizing movements like the KB Swings and Burpees

– Average height seat position on the bike for the whole team

Partner Wod

TEAM SWING-A-LING (Time)

For Time, in teams of 3:

120 Cal Air Bike (1 athlete at a time)

90 Synchronized KB Swings (2 athletes at a time)

30 Synchronized Burpees (all 3 athletes)

90 Synchronized KB Swings (2 athletes at a time)

120 Cal Air Bike (1 athlete at a time)
This is a 3 athlete per team wod with a few synchronized sections.

Starting and ending on the bike, break up as needed to keep this part spicy…you get to rest. KB Swings are American today, but can be Russian if need be, 2 athletes are working at a time and the reps must be performed together to count. All athletes perform all burpees together.

Find a rhythm early and a pace that the whole team can move together at effectively, send it on the bike and get it done fast, there are plenty of opportunities to rest throughout this wod.

04/09/2018

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Announcements

Lifestyle/Nutrition/Goals Q&A – Saturday 8/4 @ 9:30 am

Placerville CrossFit – CrossFit

Warm-up

3 Steady Rounds:

12 Hang Power Cleans

12 Ring Rows

15/12 Calorie Air Bike

Strength

Power Clean (Find 1RM Power Clean)

Don’t be afraid to take a lot of warm up reps while building to the 1RM. Big jumps rarely pay off.

Metcon

Metcon (Time)

3 Rounds:

5 Power Snatch (105/70)

10 Overhead Squats (105/70)

15 HSPU
Move steady, and don’t discount how important it is to break up the HSPU’s in regards to your total time.

Core

Max Effort Plank (Get to at least 4mins)

08/02/2018

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Announcements

Lifestyle/Nutrition/Goals Q&A – Saturday 8/4 @ 9:30 am

Placerville CrossFit – CrossFit

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Warm-up

500m Row

2 Steady Rds:

15 Kipping Swings

10 Bootstraps

5 Dive Bomb Pushups

Mobility

2min/side Couch Stretch

2min Childs Pose & 2min Front Rack Stretch

Strength

Seated DB Curl to Arnold Press (3×10)

2 x 5, 3 x 10

Dumbell Lawnmower (3 x 10)

3 x 10/side

Metcon

UNSTOPPABLE (AMRAP – Reps)

AMRAP 12mins:

4, 8, 12, 16, 20, 24, etc.

– Pullups

– Alt DB Snatches (50/35)

– Burpees

Conditioning

E2MOTM 10mins:

20 Cal Air Bike

08/01/2018

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Announcements

Lifestyle/Nutrition/Goals Q&A – Saturday 8/4 @ 9:30 am

Placerville CrossFit – CrossFit

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Warm-up

3 Steady Rounds:

200m Jog

20m Soldier Kicks

10m Banded Lateral Steps (Switch directions at 5m)

10 Banded Goodmornings

Mobility

1min/side Banded Shoulder Distraction

1min/side Pigeon Stretch

Strength

Push Jerk (3 x 5)

Spend no longer than 5 minutes to build up to a heavy 5 reps and then perform 3 sets of 5 reps at 65% of that heavy 5 reps.

Metcon

SHIVER ME WHISKERS (Time)

For Time:

21-15-9:

Wallballs (20/14)

Abmat Situps

then, 800m Run

9-15-21:

Wallballs (20/14)

Abmat Situps

Mobility

Foam Roll and Lacrosse Ball

07/31/2018

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Announcements

Lifestyle/Nutrition/Goals Q&A – Saturday 8/4 @ 9:30 am

Placerville CrossFit – CrossFit

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Warm-up

:30 Seconds

With Band:

Banded Lateral Walk

Banded Air Squats

Banded Lateral Walk

Banded Air Squats

Without Band:

Side Lunge

Active Spidermans

Active Samson

Push-up to Down Dog

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

1min/side Couch Stretch

2x :30seconds/side Calf Stretch

GAME CHANGER (Time)

15-12-9-6-3:

Deadlifts (275/185)

Box Jump (30/24)

Metcon

Core

3 Rds NFT:

1min Side Plank (30sec left/30sec right)

3/side KB Turkish Getups

07/30/2018

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Announcements

Lifestyle/Nutrition/Goals Q&A – Saturday 8/4 @ 9:30 am

Placerville CrossFit – CrossFit

Warm-up

3 Steady Rounds:

6/side Spidermans

12 Banded Good Mornings

16 Release Push Ups

20/16 Calorie Row

Strength

Back Squat (5-5-3-3-20)

What you see is correct, athletes will take 4-5 sets to build up to 20 rep max effort

Metcon

Metcon (Time)

4 Rounds:

6 Clusters 135/95lbs

60 DU’s (3:1)
Move steady, and don’t discount how important it is to pace on the Clusters in regards to your total time. Move smooth and steady and remember to breathe.

Don’t be afraid to breakup the DU’s into manageable sets, but be mindful of how long you break for…have a certain amount of rest (like, 10-15 seconds) set aside and try and stick to the plan!

15 min Time Cap

Gymnastics

4 Rounds:

12 Single Stiff Leg KB Deadlift (35/25lbs)

20′ Handstand Walk

*More Options:

HS Kick Up + :06 Hold x 3 per round

Try to at least knock out the HS Walk in 10′ increments.