Category Archives: Uncategorized

ANGRY? GO TO THE GYM!

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
– Each round must be: P Clean, F Sqt, P Press, B Sqt & a 2nd P Press unbroken

– Each set must be completed as ‘touch-and-go’, can’t drop bar nor stop

– Make sure you start pretty light. After the 1st round athletes should add weight and do this sequence 7 times

– There is no time limit. Rest as needed between rounds

– Work up to max load. Make sure you are conservative on the increments. This is a VERY hard, humbling and deceiving workout

– Log your last completed set and ladder in comments

HERO WOD

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

HEAVY “JT” (Time)

For Time

21-15-9 reps of the following:

Hand Stand Push Ups

Ring Dips (Rings must touch armpit/chest area to full ext at the top every rep)

Push Ups (Chest to the ground every rep)

20/14 Vest

*Cap time: 22min*

Navy Hospital Corpsman 1st Class (SEAL) Jeffrey S. Taylor died June 28, 2005 serving during Operation Enduring Freedom. Taylor, 30, of Midway, WV; assigned to SEAL Team 10, Virginia Beach, VA; killed June 28 when an MH-47 Chinook helicopter crashed while ferrying personnel to a battle against militants in eastern Afghanistan. The crew and helicopter was heading to assist fellow soldiers attacked during Operation Red Wings. Taylor is survived by his father, John; mother, Carrie; and wife, Erin.


WHAT IF IT DOESN’T WORK?

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Weightlifting

1 1/4 Front Squats (3×3 @ 45% of 1RM )

Metcon (AMRAP – Rounds and Reps)

13min AMRAP of:

9 Med-ball Cleans 20/14

9 Burpees to a 6″ target (both hands must touch the target)

12 Reverse Weighted Lunges 6 ea side 20/14 med ball (hold med-ball on either shoulder)

12 V-Ups – Feet stay off the ground

TYPEWRITER DAY

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Weightlifting

Snatch Pulls + P & S Snatch (x 2)

2 Snatch pulls + 1 p snatch + 1 squat snatch

Homer’s Snatch Complex (1×25)

– 5 Snatch drops

– 5 Snatch balance

– 5 OHS

– 5 Power Snatch

– 5 Squat Snatch
Use the same weight for all lifts. Light-Med weight – Focus on technique.

Metcon (AMRAP – Rounds and Reps)

7min AMRAP of:

8 Single arm DB OHS (4 ea side) 50/35

8 T2B

Rest 3min, then…

Metcon (AMRAP – Rounds and Reps)

7min AMRAP of:

12/10 Cal row

6 AKBS 70/53

Healthy Habits Nutrition Challenge – Day 1

Announcements

– CFT T-shirt Pre-order going on now through 6/23! T-shirts & tanks $25. Order form at the gym.
– Nutrition Challenge starts on June 22! Sign up here: https://app.wodifyrise.com/Event/Event.aspx?u=healthyhabitsnutritionchallenge2020

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Skill

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
15min to work on DU – Max set of Unbroken Double-Unders

Metcon (No Measure)

Every 2min on the Minute, for 3 rounds (6 min total):

10 KB Thruster (2×53/35) – Start and return KBs UNDER chin, not on or in front shoulders

10 Strict Pull-ups – chin over bar to full ext at bottom

10 Box Jumps 24/20

Metcon (Time)

Finisher – For time:

100 DU

10 Candlesticks

50 Side bar hops

10 Hollow Rocks