elbow Archives - CrossFit Creve Coeur, MO

Thursday

Posted on January 2, 2019January 2, 2019 by ajdody in Uncategorized

CrossFit Levo – WOD

Warm-up

V-ups on V-ups (No Measure)

3X

:10 Hollow rock hold

5-10 V-Ups

Warm-up (No Measure)

2X

10 Tspine bridges/Tspine on foam roller

10 Glute ham raises

-Then-

PVC warm up with coach

Weightlifting

Clean+Hang clean+Front squat+Jerk (5X1+1+3+1@60% of 1RM C&J)

All squat

Metcon

Metcon (Time)

21-15-9

Hang power clean 115/80

K2E

Pushups

Thursday

Posted on December 26, 2018December 28, 2018 by ajdody in Uncategorized

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

1 Arm hold on pullup bar (:10/:10)

10 Hollow bicycle

Warm-up (No Measure)

3X

10 Glute get ups(5/5)

10 Razor curls/Hamstring curls

3-5 Srtict pullups

2 Skin the cats

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Friday

Posted on December 13, 2018December 9, 2018 by ajdody in Uncategorized

CrossFit Levo – WOD

Warm-up

V-ups on V-ups (No Measure)

:10 Hollow rock hold

5-10 V-Ups

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees