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Sept. 12th

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R2R Fitness (West Paducah) – CrossFit

Metcon (Time)

Every 3:00 for 7 Sets:

400 Meter Run

12 Toes-to-Bar

*Score your slowest time. This should be a similar mindset to last Thursday.

Snatch (10 x 5 )

*Note that the pauses are shorter this week*

Pausing Squat Snatch – We are looking to pause for our 2 seconds at (3) different positions:

Pause #1 – 3 inches off the floor

Pause #2 – Knee-level

Pause #3 – Power position

Pause #1 takes place just off the floor, where the bar is just about 3″ off the ground. The second position is at knee level, where we are looking for vertical shins and a rock-solid midline. The third position is at the power position, where the bar is high in the pockets with both a slight knee bend and shoulders just over the bar. After those three, drop the bar. Go for a squat snatch from the floor with a 2 second pause in the bottom once you catch it. Then do one Overhead Squat with a 2 second pause in the bottom as well and then you are done.

Set #1 – 1 Complex @ 50% of Current Snatch

Set #2 – 1 Complex @ 55% of Current Snatch

Set #3 – 1 Complex @ 60% of Current Snatch

Set #4 – 1 Complex @ 65% of Current Snatch

Set #5 – 1 Snatch @ 70% of Current Snatch

Set #6 – 1 Snatch @ 75% of Current Snatch

Set #7 – 1 Snatch @ 80% of Current Snatch

Set #8-10 (3 Sets) – 1 Snatch @ 85% of Current Snatch

9/11 Tribute WOD

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

Metcon (Time)

9/11 Tribute WOD

For Time:

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (30″ / 24″)

11 Thrusters (125# / 85#)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (170# / 120#)

11 HSPUs

11 KB Swings (2 pood / 1.5 pood)

11 Toes to Bar

11 Deadlifts (170# / 120#)

11 Push Jerks (110# / 75#)

2001m Row or 2001m Run (1.25 miles)

******If athletes begin the WOD with a Row, they finish with a Run and vice versa.

The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

Join us tomorrow to WOD, to sweat, and to pay a small tribute to those who were lost. Never forget – 9/11.

September 11th

By: 0

R2R Fitness (West Paducah) – CrossFit

Metcon (AMRAP – Rounds and Reps)

“343”

18 Minute AMRAP of:

3 Deadlifts 185/125

4 Power Cleans 185/125

3 Push Jerks 185/125

*18 Minutes is the difference in time that American Airlines Flight 11 crashed into the North Tower and United Airlines Flight 175 Crashed into the South Tower.

*343 Are the number of firefighters that lost their lives that day.

Back Squat (10-8-6-8-10)

10 Repetitions @ 66% of estimated 1RM

8 Repetitions @ 71% of estimated 1RM

6 Repetitions @ 76% of estimated 1RM

8 Repetitions @ 71% of estimated 1RM

10 Repetitions @ 66% of estimated 1RM

Rest as needed between sets, but aim no more than three minutes. You will have the remainder of class to complete this section.

Sweat Local Day 6

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

Metcon (No Measure)

For this weeks programming there will be 3 different levels of programming to choose from. Level 1 will be the like the normal prescribed (Rx) level we program every week. Level 2 will be the scaled level. Level 3 will be for beginners. The coach will help you choose what level to do.

Warm-up (No Measure)

The “Saturday Special”: We ran this warm-up every Saturday at our gym and people LOVED it! Break the athletes up into two teams and have them get into 2 lines. Write a list of dynamic exercises to warm the body and have them do them in relay-race fashion. For example, we usually have them do lunges, high knees, butt-kickers, crab walks, side shuffles, kariokes, etc. Once the athlete has crossed the gym doing that particular movement have them sprint back to tag their next teammate in line. This warm-up is awesome! Make sure to put the slow stuff such as lunges and Spider-Man lunges first as your athletes will likely get very into this warm-up and want to move through this at breakneck pace.

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Level 1

Metcon (Time)

Level 2

For Time:

50 Box step ups 20″

50 Jumping Pull Ups

50 Kettlebell Swings (35/26)

50 Walking Lunges

50 Knee Raises

50 Push Press (coaches choice)

50 Back extensions

50 Wallballs (14/10)

50 Burpees

50 Single Unders

Level 3

For Time:

30 Box step ups 20″

30 Ring Rows

30 Kettlebell Swings (Coaches Choice)

30 Walking Lunges

30 Knee Raises/T2R/Sit Ups

30 Dumbbell Press (coaches choice)

30 Back extensions

30 Wallballs (10)

30 Burpees

30 Single Unders

Sept 8th

By: 0

R2R Fitness (West Paducah) – CrossFit

Front Squat (9 x 1)

3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.

Week 3 of 4 on our Tempo Front Squats. The most challenging pauses will be at parallel, as opposed to the bottom of the squat. Expect to be challenged here. It is a constant battle to improve our front rack position – not to just maintain it, but trying to improve it throughout.

Sets 1-3 – 1 Rep @ 50% 1RM Front Squat

Sets 4-6 – 1 Rep @ 55% 1RM Front Squat

Sets 7-9 – 1 Rep @ 60% 1RM Front Squat

Metcon (Time)

75 Double Unders or 150 singles

30/21 Calorie Row

25 Burpees

20 Power Clean and Jerks (115/80)

*11 Minute Cut-off

**This should be very fast and you should probably have to find a fan after this one.

Partner Friday, Sweat Local Day 5

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

Metcon (No Measure)

For this weeks programming there will be 3 different levels of programming to choose from. Level 1 will be the like the normal prescribed (Rx) level we program every week. Level 2 will be the scaled level. Level 3 will be for beginners. The coach will help you choose what level to do.

Warm-up (No Measure)

Squat, Squat Goose: Play “Duck, Duck Goose” but with every athlete holding the squat position.

Metcon (AMRAP – Reps)

Level 1:

“Partner Hot Potato”

In teams of 2 for a 25 Minute AMRAP of:

400m Run, 50 Wallballs (20/14)

400m Run, 50 Deadlifts (135/95)

400m Run, 25 Burpee Box Jump Overs (24/20)

400m Run, 50 Deadlifts

400m Run, 50 Wallballs

Level 2:

In teams of 2 for a 25 Minute AMRAP of:

400m Run, 50 Wallballs (14/10)

400m Run, 50 Deadlifts (95/65)

400m Run, 25 Burpee Box Jump Overs (20)

400m Run, 50 Deadlifts

400m Run, 50 Wallballs

Level 3:

In teams of 2 for a 25 Minute AMRAP of:

400m Run, 50 Wallballs (10)

400m Run, 50 Kettlebell Deadlifts (Coaches Choice)

400m Run, 25 Burpees

400m Run, 50 KB Deadlifts

400m Run, 50 Wallballs
You will score reps today. A run counts as 1 rep. You will run the 400m run together. The rest of the work can be split up however you would like!

Sept 7th

By: 0

R2R Fitness (West Paducah) – CrossFit

Metcon (Time)

E3MOTM for 6 Sets (18 minutes)

400 Meter Run

8 Chest to Bar Pull-ups

*Starting on the 0:00, complete a 400 Meter Run + 8 C2B pull-ups. The time remaining in the 3:00 window is rest. The next round is 6:00, then 9:00 etc. If you need to scale, then shorten the run and try to keep the reps the same on the C2B so you aren’t running for 18 minutes straight. Your score is your slowest round.

Split Jerk (2-2-2-2-2)

Set #1 – 2 Repetitions @ 55% of estimated best CJ

Set #2 – 2 Repetitions @ 59% of estimated best CJ

Set #3 – 2 Repetitions @ 63% of estimated best CJ

Set #4 – 2 Repetitions @ 68% of estimated best CJ

Set #5 – 2 Repetitions @ 73% of estimated best CJ

*These are pausing Split Jerks. Pause for 2 Seconds in the bottom of your dip, and then pause for 2 seconds after you catch the barbell before completing the lift. This portion should take around 10-15 minutes.

Sweat Local Day 4

By: 0

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

Metcon (No Measure)

For this weeks programming there will be 3 different levels of programming to choose from. Level 1 will be the like the normal prescribed (Rx) level we program every week. Level 2 will be the scaled level. Level 3 will be for beginners. The coach will help you choose what level to do.

Warm-up (No Measure)

3 Rounds of:

“Rowling”

Penalty=Burpees

Then coaches choice for Warm Up

Metcon (Time)

Level 1:

3 Rounds For Time of:

15 Chest to Bar

20 Burpees

15 SDHP (95/65)

Level 2:

3 Rounds For Time of:

15 Pull ups

20 Burpees

15 SDHP (65/45)

Level 3:

3 Rounds for Time of:

15 Ring Rows

15 Burpees

15 Kettlebell SDHP (Coaches Choice)

Metcon (Calories)

12 Minute Max Partner Row for Calories.

*Switch every minute