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Nov 22nd

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R2R Fitness (West Paducah) – CrossFit

Hang Clean (Every 90 Seconds for 7 Sets )

1 Pausing Hang Squat Clean. Go above the knees for a 3 second pause and a 3 second pause in the bottom of the squat + a normal Hang Squat Clean.

Percentages are as follows:

Set 1: @ 50%

Set 2: @ 55%

Set 3: @ 65%

Set 4: @ 70 %

Set 5 – 6 – & 7@ 75%

Metcon (AMRAP – Reps)

Teams of 3, with a Running Clock:

At the 0:00, Part #1

AMRAP 7: Push Press (from rack)

First 50 repetitions – 135/95

Second 50 repetitions – 155/105

Time remaining, Max reps – 185/135

Rest 3:00

At the 10:00, Part #2

AMRAP 7: Front Squat (from rack)

First 50 repetitions – 135/95

Second 50 repetitions – 155/105

Time remaining, Max reps – 185/135

Rest 3:00

At the 20:00, Part #3

AMRAP 7: Hang Power Clean

First 50 repetitions – 135/95

Second 50 repetitions – 155/105

Time remaining, Max reps – 185/135

In this workout, one athlete is working, two is resting at all times.

Each part is scored separately, as total reps. As an example, if the team inside the 7 minute window clears the first and second 50 repetitions on the push press, and completes 16 repetitions at the third weight (AMRAP time remaining), the score for that part would be 116 repetitions. Use a rack for the push press and front squats, and a single bar throughout (change weights as you go).

Benchmark Wednesday

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

Coffland (Time)

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800-m run

30 push-ups

Post time to comments
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
To learn more about Coffland click here
Use stopwatch on phone to keep track of your hang from a pull up bar.

Metcon (No Measure)

Scaling options:

Beginner

Hang from a pull-up bar for 4 minutes

Each time you drop from the bar, perform:

400-m run

15 push-ups from the knees

When you reach the 4-minute mark, if you have dropped fewer than 3 times, continue until 5 minutes. If you are able to complete the run in less than 3 minutes, consider adding an additional 200 m. If you become unable to perform a single push-up, move on and reduce the total number of reps in the remaining rounds.

Intermediate

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800-m run

20 push-ups

Set a goal for how long you will hold onto the pull-up bar before dropping. During the push-ups, if you are able to complete the first round with no rest, consider performing them as prescribed.

Metcon (No Measure)

Gymnastic Accessory (Optional after class):

1 Max set of Bar/Ring MU

then…

4 sets @ 70% of max reps.

Do pull ups if you cannot do either above.

Nov 21st

By: 0

R2R Fitness (West Paducah) – CrossFit

Handstand Push-ups (EMOTM for 7 Mins)

Min 1: 21 reps

Min 2: 18 reps

Min 3: 15 reps

Min 4: 12 reps

Min 5: 9 reps

Min 6: 6 reps

Min 7: 3 reps

*This is progressively building to increase your capacity in HSPU. Adjust the numbers, or the movement pattern to your capability.

**Example: 12, 9, 6, 3, 3, 6, 9 for your rep scheme. Scale DB presses with lighter weights for the big sets, and heavier weights for the small sets.

Metcon (Time)

Every 4:00 for 5 Rounds Perform the following:

15 T2B

15 Deadlifts 205/145

100 Meter Sprint

*Each round is for time. Enter your slowest time for your score today and put your fastest time in the comments section. The faster you finish a round, the more time you get to recover.

Metcon (No Measure)

Midline Work

100 AB Mat sit-ups (Not for time)

Tuesday

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

Metcon (No Measure)

WU to cleans:

4×2 Paused below knee Squat Cleans @60-70%

then…

7×1 @90%+ Squat Cleans

Coaches: 15 Minute running clock

Clean (7×1 @90+)

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

3 Kettlebells Swings (53/35)

3 Box Jump Overs (24/20)

200m Run

6 Kettlebells Swings (53/35)

6 Box Jump Overs (24/20)

200m Run

9 Kettlebells Swings (53/35)

9 Box Jump Overs (24/20)

200m Run

…

Climbing by 3’s until cap.

Metcon (No Measure)

Gymnastic Accessory (After Class):

10×7 Strict Ring Dips

Nov 20th

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R2R Fitness (West Paducah) – CrossFit

Muscle-ups (EMOTM for 6 Minutes)

Odd: 7 Ring Muscle Ups

Even: 7 Ring Dips (You must muscle up into your first ring dip)

*Choose your hardest pulling motion for the Ring MU. Chose either box dips or banded rings dips for your even minutes.

Power Snatch (10-8-6-4-2)

E2MOTM for 10 Minutes

Set 1: 10 Reps @ 55% of 1RM Snatch

Set 2: 8 Reps @ 60% of 1RM

Set 3 : 6 Reps @ 65% of 1RM

Set 4: 4 Reps @ 75% of 1 RM

Set 5: 2 Reps @ 85% of 1 RM

*If this weight is too heavy for touch and go’s at 55%, then choose a slightly lighter weights. The rest of the reps can be singles.

**Rest 5 Minutes before moving onto the AMRAP.

Metcon (AMRAP – Rounds and Reps)

AMRAP for 15 Minutes:

60 Double Unders (Times 2 for singles)

30 Box Step ups 24/20 (No Jumping for anyone today)

15 Overhead Squats 165/105

Monday

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

Metcon (Weight)

20 Minutes to Find Max Weightlifting total for:

3 Rep Overhead Squat

2 Rep Front Squat

1 Rep Back Squat
We will be starting a new Squat cycle starting next week!!

Metcon (Weight)

Take total above and use this link (http://sinclaircalculator.com/lbs) to find your Sinclair Total. Enter the number that it gives you.

*The Sinclair Formula, a mathematical equation designed to figure out who is the best male or female lifter, across any age group and weight class.

Metcon (Time)

21-15-9 of:

Power Cleans (115/75)

HSPU

*Scale HSPU to push ups and do 30, 20, 10

Metcon (No Measure)

Conditioning Accessory (Optional after class):

4 Rounds of:

1K Row

*Rest 90sec

“Push It Real Good”

By: 0

R2R Fitness (West Paducah) – CrossFit

Metcon

Metcon (AMRAP – Reps)

Every other minute for 20 minutes, complete the following for reps:

Odd Minute — 7 Power/Squat Clean (95/65)

Even Minute — 7 Front/Back Push Press (95/65)

** We will alternate movements (power/squat) & (Front/Back) every other time.

Metcon

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Nov 18th

By: 0

R2R Fitness (West Paducah) – CrossFit

We are doing Hopper wods tomorrow for 9:00 and 10:00. The only thing the hopper won’t have in it is running because of the weather. Everything else is game though! Come draw a workout to start your weekend off right!

Metcon (AMRAP – Rounds and Reps)

We did a bunch of movments and reps today that came out if the hopper. Please input your score below.