Monthly Archives: July 2017

Hyung (10min) Wing Chun-ming ming tao Self Defense (10min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 11 10 Box Hamstring Curls 10 Bulgarian Split squat (5 each leg, with a KB, DB, Plate, weight vest…) 10 Judo push ups Bulletproof Shoulder Metcon (Weight) Warmup: * 3 Rounds * 1 Arm Farmer Carry: max distanceContinue reading “Tuesday, 7/18/17”

Weightlifting Power Snatch (@80%x1x4) (12min) 4 rounds of single Power Clean+Push Jerk+Split Jerk (@80% (of Power clean or 80% of Clean&Jerk)x1x3) (18min) 3 Rounds of 1 Complex Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups (16min)

Weightlifting Snatch (@90%x1x3) (15min) 3 sets of 1 rep Full squat snatch Clean and Jerk (@90%x1x3) (15min) 3set of 1 rep. Full squat cleans & split jerk Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor ofContinue reading “Saturday, 7/15/17”

Weightlifting The CrossFit Total Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max)  

Hyung (10min) Taekeuk 2 Kicks & Strikes (15min) Back fall/side fall practice Metcon Metcon (No Measure) EMOM 9 Minute 0,3,6- 25 Back falls Minute 1,4,7- “3second” Side Kicks (without touching the ground) 5R 5L Minute 2,5,8- 12 Hollowrocks Bulletproof Shoulder Metcon (No Measure) Double KB overhead hold: 30second @light weight 2 Arm Farmer’s Carry: 60M@lightContinue reading “Thursday, 7/13/17”

Weightlifting Muscle Snatch (Heavy single) (15min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 21 9 Knee to Elbows 15 Front squats 95/65 21 Burpees 15 Shoulder to Overhead 95/65 9 Pull-ups  

Weightlifting Snatch (@85%x1x4) (15min) Clean and Jerk (@85%x1x4)  (15min) Metcon Metcon (6 Rounds for reps) In front of a clock set for 12 minutes: 1 minute of double-unders 1 minute of 50-lb. dumbbell snatches 2 minutes of double-unders 2 minutes of 50-lb. dumbbell snatches 3 minutes of double-unders 3 minutes of 50-lb. dumbbell snatches PostContinue reading “Tuesday, 7/11/17”

Bulletproof Shoulder Metcon (Weight) * 1 Arm Shoulder Press: establish your new 10 rep max in 3 sets for each arm (Video) * Rest as needed between arms (10min) Gymnastics Metcon (No Measure) EMOM 20 Minutes 0,4,8,12,16- 6 Toes to Ring Minute 1,5,9,13,17- Strict HSPU/10 HS Kicks Minute 2,6,10,14,18- 1 Muscle up/4 MU Transition/4RR+4 RingContinue reading “Monday, 7/10/17”

Classes are canceled for participating CF community workout in Fruita. Come join us at 8am Fruita 8/9 School 1835 J Rd, Fruita, Colorado 81521

Tomorrow, Saturday 7/8/17. All morning classes will be canceled for participating this event hosted by CrossFit Single track in Fruita.  CFJJ athletes come out to Fruita and let’s support our local CF community! Weightlifting Snatch (@90%x1x3) (15min) Clean and Jerk (@90%x1x3) (15min) Metcon Quater Gone Bad (AMRAP – Reps) 5 Rounds for total reps ofContinue reading “Friday, 7/7/17”