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Monday

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

Metcon (Time)

“Dirty 30 Jr”

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders

25 Minute Time Cap

Metcon (No Measure)

Conditioning Accessory:

4 Rounds

Row 50/40 Cal

*Rest 3 Minutes

“It’s Hammer Time”

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R2R Fitness (West Paducah) – CrossFit

Metcon

Metcon (Time)

For Time, complete the following:

30 – 20 – 10

– Calorie (Row / Ass Bike)

– Dead lifts (185/135)

– Box Jumps (24/20)

– Sit Ups (Ab Mat)

** select a dead lift weight that you can do 20+ unbroken when fresh. You want to keep your heart rate up…not go so heavy that you WASTE time resting between reps**

Saturday

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

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

30 DU

15 Ground 2 Overhead (115/80)

30 DU

15 T2B

Metcon (No Measure)

12 Minute EMOM:

Minute 1: HSPU or Push Ups

Minute 2: Ring Dips or Box Dips

Minute 3: KB Front Rack Lunge (35/26) *Each arm

Partner Friday

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

Metcon (3 Rounds for reps)

“Slot Machine”

Teams of 3

AMRAP 7:

50 Back Squats (135/95)

50 Back Squats (185/125)

AMRAP Back Squats (225/145)

rest 3 minutes

AMRAP 7:

50 Bench Press (135/85)

50 Bench Press (155/95)

AMRAP Bench Press (185/105)

rest 3 minutes

AMRAP 7:

50 Deadlifts (185/125)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)
Weights should be something that athletes are able to complete 25, 20, and 15 repetitions unbroken when fresh.

Nov 9th

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R2R Fitness (West Paducah) – CrossFit

Bowen (Time)

3 Rounds for time of:

800m Run

7 Deadlifts, 275#

10 Burpee Pull-ups

14 single arm KB Thrusters 53# (7 each arm)

20 Box Jumps, 24″
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here
30 Minute Cut-off: Scale the runs as needed if you will not make the time cap.

Deadlift (5-3-1)

Set 1: 5 @ 40% of 1RM

3 @ 45% of 1RM

1 @ 50% of 1 RM

Set 2: 5 @ 45% of 1RM

3 @ 50% of 1RM

1 @ 55% of 1 RM

Set 3: 5 @ 50% of 1RM

3 @ 55% of 1 RM

1 @ 60% or 1RM

*Take 10 minutes to complete this task

BBC Thursday Night

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

Hang Power Clean (5 x 3)

These will be banded hang cleans. We will have a 3 second pause below the knee and above the knee on each rep.

Push Jerk (5 x 3 build as you go. )

Metcon (No Measure)

Station work:

1. 10-12 reps Crossover cables

2. 7-10 Goblet squats (work on postioning)

3. Down and back prowler push

4. Knee to squat box jumps

Nov 8th

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R2R Fitness (West Paducah) – CrossFit

Handstand Push-ups (EMOTM For 7 minutes )

Min 1: 18 HSPU

Min 2: 15 HSPU

Min 3: 12 HSPU

Min 4: 9 HSPU

Min 5: 6 HSPU

Min 6: 3 HSPU

Min 7: Max HSPU

Your score will be the total completed HSPU.

Scale accordingly to your ability on HSPU. That could be the rep count, the movement, or even the time domain.

Metcon (Time)

5 Rounds for time:

7 Power Snatches 115/75

100 Meter Sprint

12 Wall Balls 20/14

Rest 1:00 between rounds

*Your score if you overall time.

**15 minute cut-off

Metcon (No Measure)

Midline Work:

3 Rounds not for time:

10 GHD Sit-ups

15 AB Mat Sit-ups

20 Knee Raises

*Do 30 AB Mat Sit-ups if you are not comfortable with GHD Sit-ups

Nov 7th

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R2R Fitness (West Paducah) – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double-Unders

15 Power Cleans (115/80)

30 Double-Unders

15 Toes to Bar
If 30 dubs ins’t attainable once you get out of breath, then choose a number that is even when you are extremely tired. The Power Cleans should be fairly fast and keeping them in groups of 2-5 at a minimum. The T2B may start to fade at the end. If that’s the case, then move onto singles instead of swinging from the bar and using up extra energy by trying to string reps together.

Metcon (AMRAP – Reps)

Row Conditioning:

4 Rounds:

1:00 on, :20s off

:40s off, :40s off

:20s on, 1:00 off
*We may be short on rowers for this portion. If so, then lets practice hollow rocks and supermans until they open up. The ass bike can be used for this portion as well.

Row for calories, where the total across the four rounds is our score.

Our aim is to increase our power output as the time domains become shorter. With that, we are looking to find a pace inside each time domain that we can sustain for all four rounds.