Burpee

  • Sunday June 8th

    When It Hurts To Sit via CrossFit Fury

    Skill

    3 Rds

    Spend two minutes practicing one from each area.

    Core: Dead Bug, Hollowbody, Superman
    Squat: Air, Goblet, Back Squat (Empty Bar
    Push Up: Regular, Hand Release, Ring

     

    Metcon

    Tabata Plank Ups
    Rest 1 minute
    Tabata Stone/Medball Squats
    Rest 1 Minutes
    Tabata Ring Rows
    Rest 1 Minute
    Tabata Burpee
    Rest 1 Minute
    Tabata Row/Ride for Cal
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  • Thursday April 30th

     

    Skill:

    Atlas Stones

     

    Metcon

    400m Weighted Carry *
    25 Burpees
    300m Weighted Carry *
    50 Burpees
    200m  Weighted Carry *
    75 Burpees

    **30 Min Cap**
     

    * You can chose any object to carry.  If you choose KB or DB you must have one in each hand.  Try a stone or heavy medball on the shoulder.  The weight and object should be challenging.

    IF YOU CAN DO ALL RDS OF THE CARRY UNBROKEN YOU WENT EASY

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  • Wednesday April 22nd

     

    Strength

    10 Min EMOM

    Odd: 3 Hang Power Cleans 80-90% of most recent 3RM
    Even: 10 Supermans

     

    Metcon

    AFAP

    Buy In

    400m Farmer Carry Dble KB (53/35)

     

    7 Rds

    7 Wall Balls
    7 Burpees
    7 Box Jumps

     

    Cash Out 

    400m Farmer Carry Dble KB (53/35)

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  • Monday April 6th

     

    Strength

    Pull Ups

    Take 10 Mins to hit a heavy weighted pull-up single. If you don’t have unassisted pull-ups yet, do 4 sets of negative pull ups.

    1.1.1.1

     

    Power Cleans

    Warm up to 70-80% of your 1RM Power or Hang Power Clean

    Less than 6 months please review muscle clean positions

     

    EMOM 12

    2 Power Cleans

    Less than 6 months practice cleaning for 12 minutes.

     

    Metcon

    3 RFT

     

    400m Run
    10 Burpees 

     

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  • Thursday April 2nd

    Mobilty

    Scapula

     

    Metcon

    Mental Toughness

    3 RFT at 100% effort:

     

    250m Row/200m Run
    10 KBS 
    10 Burpees
    10 KBS
    10 Burpees
    10 KBS
    250m Row/200mRun

     

    **Rest exactly 12 min between rounds**

     

     
     
    Continue Reading
  • Monday February 9th

     

    Strength/Skill

    15 Mins to find 3RM Thruster

     

     

    Metcon

    Every 3 Mins for 21 Mins

     

    350m/300m Row
    10 Burpees
     
     

     

     

    Continue Reading
  • Thursday February 5th

    Bacon Wrapped Sweet Potatoes (Recipe listed below)

    Strength

    Part A

    5 Rds

    Barbell Bent Over Row

    6-8 Reps Rest 1:30 between sets

     

    Part B

    4 Rds



    DB/KB Squats and Press



    8 Reps Each Side Rest 1:30 between Rds

     

    Metcon

    3 RFQ

    75 Double unders/150 Single Unders
    10 Wallballs
    1min Rest
    15 Burpees to Plate
    20 Jumping Lunges (10 each leg)
    **2min Rest between rounds**
     
     
    Recipe for Bacon Wrapped Sweet Potatoes
     
    Ingredients
    2 medium sweet potatoes peeled and cubed into approx 1″ cubes (gives you approx 16 cubes)
    4 slices of bacon (quartered)
    Chilli powder to sprinkle on top
    1 tablespoon of coconut oil
     
    Heat your oven to 325 degrees. Wrap a piece of bacon around each potato cube
    and secure with a toothpick. Place on parchment paper. Drizzle the oil over each piece.
    Sprinkle on some chili powder. Bake for 20 minutes, turn each potato and
    then bake for a further 20 minutes until golden brown.
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  • Tuesday February 3rd

     

    Strength

    Squats

    5 Rds 

    1.1.1 After each rep rack the bar and rest 10 secs

    Rest 90 sec between each Rds

    Scaled Option

    6 KB Squats Each Side

    10 Sits Up After Every Set
    Rest 90 sec between each Rds
     

    Metcon

    10 Min AMRAP

     
    10 Wall Balls

    8 Burpees (No Jump)

    6 KBS

    4 Box Jumps

    2 Dips
     
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  • Thursday January 29th

    Strength

    16 Min EMOM

     

    Odd : 3 Hang Power Cleans

    Even : 5 DB Press

     

    Metcon

    2 RFQ

     

    20 UB Burpees
    Rest 1 Min
    15 UB Ring Rows
    Rest 1 Min
    20 UB Wall Balls
    Continue Reading
  • Friday January 23rd

     

    Metcon

    3 RFT

     
    30 Sec KB Swings
    30 Sec Burpees
    1 Min Max Cal on AD
     
    Rest 8 Mins Repeat 2 more times

     

    Core

    3 RFQ

    Goblet Squat Static Hold – 30 seconds

    KB Supported Dead Bugs Hands – 30 seconds

    Goblet Squat Static Hold – 30 seconds

    KB Supported Dead Bugs Feet – 30 seconds


     
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