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Partner Friday

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Metcon (5 Rounds for reps)

Teams of 3-4

5 Minutes at Each Station:

Prowler Push (90#)

Assault Bike

Tire Flips

Barbell OH Walking Lunge (95/65)

Plate Push

How to Score:

Prowler Push: Every 10ft counts as 1 rep. There will be cones set up for 50 ft.

Assault Bike: Every Cal is 1 rep.

Tire Flips: Every flip is 1 rep.

Barbell OH Walking Lunge: Every step counts as 1 rep. There will be cones set up for 50 ft.

Plate Push: Every 6ft mat will count as 1 rep.

Coaches notes:

CFP: Set up cones in middle of side parking lot. One side will be prowler, other side will be Yoke carry.

SCCF: Try to do the same as above.

Plate Push: At CFP take a 45# plate and put it on a green or yellow mat/pad. It will help it have less friction. At SCCF, use a steel plate on the rubber floor mat.

How to do Plate pushes: https://www.youtube.com/watch?v=xFtmUP6A1p4

Thursday Night BBC

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R2R Fitness (Metropolis), R2R Fitness (Paducah), R2R Fitness (West Paducah) – Barbell Club

Shoulder Press (5 x 5 Banded Kettle Bell Strict Press )

Muscle Clean (5 x 3 (No re-dip to catch the clean) )

Metcon (No Measure)

5 Sets Not For Time:

A. 20 Reverse Hypers

B. 8 Bent Over Barbell Row

C. 6 Kettle Bell Deadlifts (Go Heavyish)

D. 12 GHD Sit-ups

Thursday

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Metcon (6 Rounds for time)

Every 2 Minutes for 6 Rounds

12 MB Cleans (20/14)

100m Sprint

*Add 1 Rep each round for MB Cleans.

Metcon (3 Rounds for time)

@ 0:00

4RFT of

250m Row or 200m Run

5 Squat Snatches (155/105)

@ 10:00

3RFT of

500m Row or 400m Run

7 Clean and Jerks (155/105)

@ 20:00

2RFT of

600m Run

20 Kettlebell Swings (53/35)

*Have to row at least 3 Rounds.

August 19th

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R2R Fitness (West Paducah) – CrossFit

Metcon (12 Rounds for reps)

EMOTM for 10 Minutes:

Odd: 12 Handstand Push-ups

Even: 12 Toes to Bar

*Scale the numbers down if you do not have more than 10 seconds rest a round.

Metcon (Time)

3 Rounds for time:

21 Box Jumps 24/20

15 Push Jerks 185/125

9 Ring Muscle Ups

*12 Minute Cut-off

*Perform 9 pulling movements and 9 pushing movements to sub out the muscle-ups

Fight Gone Bad

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Metcon (3 Rounds for reps)

Gymnastic Accessory:

3 sets of max strict HSPU/Push Ups

Oct 18th

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R2R Fitness (West Paducah) – CrossFit

Metcon (AMRAP – Reps)

With a partner, complete the

following. Split the work anyway you want:

6:00 Clock:

42 Overhead Squats (95/65), 42 Lateral Burpees over Rower, Max

Calorie Row

Rest 3:00

6:00 Clock:

36 Overhead Squats (115/80), 36 Lateral Burpees over Rower, Max Calorie Row

Rest 3:00

6:00 Clock:

30Overhead Squats (135/95), 30 Lateral Burpees over Rower, Max Calorie Row

Rest 3:00

6:00 Clock:

24 Overhead Squats (155/105), 24 Lateral Burpees, Max Calorie Row

Your score is the total amount of Calories Rowed.

Tuesday

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Back Squat (20 Rep Back Squat (add 5-10#))

Metcon (Calories)

20 Minute AMRAP of:

2 Rounds of Cindy

20 Pulls on Rower for Cals

*Only score cals on rower

Rx+ (do C2B instead of Pull Ups)

Cindy:

5 Pull Ups

10 Push Ups

15 Air Squats

Oct 17th

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R2R Fitness (West Paducah) – CrossFit

Back Squat (10-8-6-4-2-1-1-1-1)

Start off light and build to a one rep. Use the example below for your percentages:

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70 %

2 @ 80%

1 @ 85%

1 @ 95 %

1 @ 100%

1 @ 105%

*Try not to fail more than 3 times when going for a new one rep

Metcon (12 Rounds for reps)

EMOTM for 12 minutes:

Min 1: 10 Deadlifts 255/175

Min 2: 15 Ab Mat Sit-ups

Min 3: 20 Chest to Bar Pull-ups

*Scale down to numbers that will be obtainable for your own needs on this workout.

Oct 16th

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R2R Fitness (West Paducah) – CrossFit

Snatch (Do the warm up below, then go for a 1 rep max. )

Set #1 – Power Snatch + OHS + Squat Snatch @ 50% of 1RM Snatch

Set #2 – Power Snatch + OHS + Squat Snatch @ 55% of 1RM Snatch

Set #3 – Power Snatch + OHS + Squat Snatch @ 60% of 1RM Snatch

Set #4 – 3 Squat Snatches @ 70% of 1RM Snatch

Set #5 – 2 Squat Snatches @ 75% of 1RM Snatch

Set #6 – 1 Squat Snatch @ 80% of 1RM Snatch

*Try not to do more than 3-5 misses on your 1 rep.

Metcon (Time)

“Dumbbell DT”

5 Rounds For Time:

12 Deadlifts 50/25

9 Hang Power Cleans 50/35

6 Push Jerks 50/35

*12 Minute Cut-off

**All these movements will be used with a DB in each hand. On the deadlifts, please only touch one end of the DB on the ground. Check with your coach if you are unsure on your movement patterns before the workout.