Snake Bite

Announcements

Melissa Nilssen has a Birthday Today and thought she would escape the dreaded Birthday Burpees!
Let’s Welcome Maurice Blote, John Cummings, Connor Cummings & Chloe Osborne As Our Newest Members!

V3 CrossFit – CrossFit LITE

1: Warm-up (No Measure)

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

2: Back squats (5×3)

build to a heavy

3: turn and burn (Time)

2 Rounds:

400 Meter Row

20 step ups

30 Thrusters empty barbell

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“Knotted Up”

Announcements

Melissa Nilssen has a Birthday Today and thought she would escape the dreaded Birthday Burpees!
Let’s Welcome Maurice Blote, John Cummings, Connor Cummings & Chloe Osborne As Our Newest Members!

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

2: 10 emon

max pull ups ,

take your pick ,Strict ,Kipping ,banded or jumping or mix it up

3: Warm-up (No Measure)

10 min of practice rope climbs

4: Metcon (AMRAP – Rounds and Reps)

“Knotted Up”

AMRAP 15:

200 Meter Run

2 Rope Climbs

Today’s workout is dedicated to improving technique and efficiency on the rope climb. It is very common for the workouts we do, such as “Glen”, to be of a longer time domain. Because of this longer time domain, the rope climb skill work is often rushed through in order to accommodate the workout within an hour time slot. When this happens, athletes who may be capable of completing a rope climb default to another movement substitution. Today, we can encourage those athletes to progress on what they are accustomed to doing when rope climbs show up on the whiteboard. Even if it is not “Rx”, progress is better than perfection.

Movement Modifications

Reduce Repetitions

Half Height Rope Climbs

Bent Knee Seated Rope Pulls

Straight Leg Seated Rope Pulls

“Freedom Sauce”

Announcements

Melissa Nilssen has a Birthday Today and thought she would escape the dreaded Birthday Burpees!
Let’s Welcome Maurice Blote, John Cummings, Connor Cummings & Chloe Osborne As Our Newest Members!

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Active Samson

Faster Row

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

2: Warm-up (No Measure)

Movement Prep

10 Second Top Position Hold

10 Second Bottom Position Hold

5 Pausing Overhead Squats

3: Metcon (4 Rounds for calories)

AMRAP 3

21 Overhead Squats (95/65) (75/55)

21 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

18 Overhead Squats (115/85)(75/55)

18 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

15 Overhead Squats (135/95)(75/55)

15 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

12 Overhead Squats (155/105)(75/55)

12 Burpee Over the Erg

Max Calorie Row

Score today is the total calories after all four rounds. This should be a weight for the overhead squats that athletes could perform 30, 25, 20, and 15 repetitions unbroken respectively when fresh. Within the workout today, being able to go unbroken on each and every round will help meet the sprint stimulus of each AMRAP. Burpees today will be lateral over the erg with no need to stand to full extension on each. Run two groups if necessary, with group 2 working while group 1 rests.

sucker say what

Announcements

Melissa Nilssen has a Birthday Today and thought she would escape the dreaded Birthday Burpees!
Let’s Welcome Maurice Blote, John Cummings, Connor Cummings & Chloe Osborne As Our Newest Members!

V3 CrossFit – CrossFit LITE

1: Warm-up (No Measure)

200 Meter Run

30 Seconds

Active Spidermans

Walkouts

Air Squats

Active Samson

Push-up to Down Dog

Side Lunge

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

2: Metcon (No Measure)

21 min EMON

Min 1. 1-2 wall walks

Min 2. 7 seated dumbbell strict

press

Min 3. 30 singles or as many DBL unders you can do.

Repeat

“Warpath”

Announcements

Melissa Nilssen has a Birthday Today and thought she would escape the dreaded Birthday Burpees!
Let’s Welcome Maurice Blote, John Cummings, Connor Cummings & Chloe Osborne As Our Newest Members!

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

30 Seconds

Active Spidermans

Walkouts

Air Squats

Active Samson

Push-up to Down Dog

Side Lunge

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Movement Prep

Hold Receiving Position – 10 Seconds (Power position)

High Hang Power Clean – 3 Repetitions

Hang Power Clean – 3 Repetitions

Power Clean – 3 Repetitions

Build to Workout Weight

1 Round

200 Meter Run

1 Round of “The Chief”

2: Metcon (Time)

“Warpath”

For Time:

800 Meter Run

6 Rounds “The Chief” (135/95)

400 Meter Run

4 Rounds “The Chief” (135/95)

200 Meter Run

2 Rounds “The Chief” (135/95)

1 Round of “The Chief” is 3 Power Cleans, 6 Push-ups, 9 Air Squats. Weight on the barbell should be something that athletes can go unbroken every single round. Want to be able to cycle this barbell rather than getting stuck on it. Doing so turns this into a metabolic workout instead of a strength workout, which is the stimulus we are looking for. If unable to run, row the same in meters

Bac at it

Announcements

Melissa Nilssen has a Birthday Today and thought she would escape the dreaded Birthday Burpees!
Let’s Welcome Maurice Blote, John Cummings, Connor Cummings & Chloe Osborne As Our Newest Members!

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

400 Meter Run or 500 Meter Row

then

1 Minute

Banded good mornings

Active Spider-Man’s

Active Samson

Air Squats

Sit ups

Burpees

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

2: Metcon (4 Rounds for reps)

4 rounds

4 min amrap

2 deadlifts (275/175 ) (225/135)

3 pull ups

4 box jumps 24/20

1:00 Rest

2 deadlifts (275/175 ) (225/135)

3 pull ups

4 box jumps 24/20

1:00 Rest

2 deadlifts (275/175 ) (225/135)

3 pull ups

4 box jumps 24/20

1:00 Rest

2 deadlifts (275/175 ) (225/135)

3 pull ups

4 box jumps 24/20

3: Metcon (Time)

100 sit ups for time

Wake up

Announcements

Melissa Nilssen has a Birthday Today and thought she would escape the dreaded Birthday Burpees!
Let’s Welcome Maurice Blote, John Cummings, Connor Cummings & Chloe Osborne As Our Newest Members!

V3 CrossFit – CrossFit LITE

1: Warm-up (No Measure)

400 Meter Run or 500 Meter Row

then

1 Minute

Banded good mornings

Active Spider-Man’s

Active Samson

Air Squats

Sit ups

Burpees

2: 5 rounds (5 Rounds for reps)

3min amrap

7 cal row

6 kb swings

5 sit ups

1 min rest

7 cal row

6 kb swings

5 sit ups

1 min rest

7 cal row

6 kb swings

5 sit ups

1 min rest

7 cal row

6 kb swings

5 sit ups

1:00 rest

7 cal row

6 kb swings

5 sit ups

1 min rest