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July 10th

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

Shoulder Press (6 Minute EMOM @ 60%+15#)

Metcon (Time)

Bring your running shoes

This workout will be…For time 😉

800m Run

*Rest 3 Minutes

400m Run

*Rest 90sec

400m Run

*Rest 90sec

400m Run

*Rest 90sec

400m Run

*Rest 90 Sec

800m Run

30 Minute Time Cap
Only do 400m if you are worried about time.

Goal is for your 2nd 800m to be as fast as your first.

July 10th

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R2R Fitness (West Paducah) – CrossFit

1-Mile Run (Time)

Max Effort 1-Mile Run
Rest 3 Minutes before running your 800 Meters.

800m Run (Time)

Max Effort 800m Run
Rest 2 minutes before running your 400 Meters

400m Run (Time)

Max Effort 400m Run
There will be a running clock for the whole class. You will need a white board to help keep up with your run and rest times.

Bench Press (10-10-10-10-10)

Build to your heaviest set of 10. Use spotters for safety precautions.

Dog Days….

By: 0

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

Warm-up

Metcon (No Measure)

Just git-r-done…not for time. Goal is to get the heart rate up and the joints loose for the WOD. Please don’t start this until 1:00’ish.

– 3rds of:

– 2ea 100ft sprints

– 5ea bentover rows (empty bb)

– 5ea strict press (empty bb)

– 5 ea back rack squats (empty bb)

– 10 sit ups

Metcon

Metcon (AMRAP – Rounds and Reps)

With a continuously running clock, complete as many Rds and Reps of:

In 10 min…

– 3 Hang Power Clean (135/95)

– 6 Box Jumps

– 9 Kettle bell Swings (53/35)

– 200m Run

Rest 3 min

In 10 Min…

– 3 Squat Cleans (185/135)

– 6 Toes 2 Bar

– 9 Lateral Burpee over barbell

– 200m Run

Rest 2 min

In 10 Min…

– 3 Dead-lifts (225/155)

– 6 C2B Pull Ups

– 9 Burpee Box Overs

– 200m Run

July 8th

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R2R Fitness (West Paducah) – CrossFit

Metcon (Time)

With a partner, complete the following:

10 Rounds:

10 Push Press 135/95

20 Wall Balls 20/14

30 Double Unders

*These movements must go unbroken. Every time you break, you must complete 5 Toes to Bar.

**One person working at a time, Split the work anyway you want.

***25 Minute cut-off

Metcon (Time)

Accessory Work:

5 x 5 Bent over barbell row

2 Second pause at the top, with a 5 second lowering phase to the bottom.

July 7th

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R2R Fitness (West Paducah) – CrossFit

Split Jerk (E2MOTM for 14 Minutes )

Power Clean + Front Squat + Split Jerk = 3 Reps

Sets 1-2 @ 70% of 1 RM Split Jerk

Sets 3-4 @ 75% of 1RM SJ

Sets 5-6 @ 80% of 1 RM SJ

Set 7 @ 85% of 1RM SJ

Front Squat (E2MOTM for 10 Minutes )

This will be started immediately following the PC+FS+SJ. Use the 85% weight of that portion for your every set of this one.

Metcon (Time)

9-7-5

Bar Muscle Ups

Thrusters 135-95

*7 Minute Cut-off

Thursday July 6 2017

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

Power Clean (10 Minute EMOM of 2 TNG Power Cleans ACROSS)

Metcon (3 Rounds for reps)

In teams of 3:

Three 7 Minute AMRAPs, Waterfall style

15 Cal Row

10 Burpees

5 Front Squats (155/105)

200m Sprint

*Rest 3 Minutes

How this will work…partner 1 will go. They will complete all of their row, then partner 2 will begin their row. Once partner 2 completes their row, then partner 3 can go. The goal is to not let the partner behind you catch you and for you to catch the partner in front of you. If you do by chance catch your partner in front of you…then you just rest until they complete that movement. At the end of each AMRAP…rotate who starts first!

July 6th

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R2R Fitness (West Paducah) – CrossFit

Deadlift (EMOTM for 12 Minutes)

3 Touch and Go Deadlifts

Sets 1-2 @ 65% or 1RM

Sets 3-4 @ 70% of 1RM

Sets 5-6 @ 75% of 1RM

Metcon (Time)

60 Cal Row

80 Wall Balls 20/14

100 Double Unders

40 Cal Row

60 Wall Balls 20/14

80 Double Unders

20 Cal Row

40 Wall Balls 20/14

60 Double Unders

*20 Minute cut-off

**If there aren’t enough rowers, then substitute the calories rowed for meters ran.

Example: 60 Calorie Row = 600 Meter Run

Bootcamp

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R2R Fitness (Metropolis) – Bootcamp

Metcon (No Measure)

Partner WOD:

Deck of Cards

Hearts: Mountain Climbers

Diamonds: Push Ups

Clubs: Jumping Lunges

Spades: Sledge Hammer Swings

Joker: 30 Burpees

*Only 1 partner working at a time. Can trade off at any point. Every 5 minutes that passes, do a 200m partner run.