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Thursday 2/22/18

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CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m run

2RNFT

33ft ostrich walk

10 single arm ring rows (per arm)

30 single-unders (NO DUBS)

:30 counter balance squat hold (use rig or kettlebell)

Weightlifting

Bent over dumbbell piston rows (3×10 each arm )

3x 10 (20×1)
non-working arm should be in an active flexed position at the top of the row

Metcon

Metcon (AMRAP – Reps)

15 Minute EMOM

1: 10/6 Calorie Bike

2: 2 rope climbs/ 4 rope get-ups

3: D&B SPRINT

Mobility

Warm-up (No Measure)

1:00 each position

frog

childs pose

seated saddle

Wednesday 2/21/18

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CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m run

2RNFT

12 alt. jumping lunges (per leg)

10 good mornings

:30 goblet wall sit

Weightlifting

Back squat (3×3)

build to a heavy 3×3

Metcon

Metcon (Time)

Teams of 2

Complete 3 rounds FT:

D&B sled push (5 45s/2 25s)

40/20 Hand release pushups

D&B sled push

40 alt. dumbell snatch (50/35)
**Partner 1 does “down sled push, Partner 2 does “back” sled push

**reps may be split however amongst the team

*** one partner works at a time

Accessory Work

Warm-up (No Measure)

3 sets

x5 hollow rocks (immediately into )

:10 L-side hollow hold (immediately into)

x5 arch rocks (immediately into)

:10 R-side hollow hold (immediately into)

max hollow hold

Kids Class

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CrossFit El Cid – Fit Kids

Warm-up

Warm-up (No Measure)

Sprint

2 Rounds

10 GoodMornings

12 Hip Bridges

8 Dumbell Press (slow on way down)

Inchworms

Weightlifting

DeadLift

5×5 with 20 Banded Hip Bridges in between sets

Metcon

Metcon (Time)

3 rounds

8 Knees to elbows

10 Box Jumps

12 Front Rack Lunges

*Buy in/Buy out 300m row

Tuesday 2/20/18

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CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m run

2 rounds

:30 on :10 transition

RKBS (light)

mountain climbers

PVC pass throughs

PVC OHS

Metcon

Metcon (AMRAP – Reps)

3×6 Minute AMRAP

6 Minute AMRAP

3-6-9-12..etc.

OHS (95/65)

TTB

3 minute rest

6 minute AMRAP

3-6-9-12..etc.

Power cleans (135/95)

C2B

3 minute rest

6 minute AMRAP

3-6-9-12..etc.

Deadlifts (185/135)

burpees
Load bars for next AMRAP during rest

Monday 2/19/2018

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CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m run

2RNFT

33ft broad jumps

10 band pull aparts (5 palms down, 5 palms up)

10 push ups

Weightlifting

Bench Press (3×8)

three heavy sets of 8 not a max effort, record heaviest set

Metcon

Metcon (Time)

21-18-15-12-9-6-3

Dumbbell Thrusters (40/25)

D.U. /S.U.(x2)

Cal Row

Accessory Work

Warm-up (No Measure)

3 sets

barbell bicep curls x12

banded tricep pull downs x12

2/18/2018

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CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2RNFT

10 Deadbugs

10 Birddogs

33FT Bear Crawl

60 Second Push-Up Plank

Metcon

Metcon (AMRAP – Reps)

3×6 Min AMRAP’s

10 S.A. RKBS (53/35)

D&B Sled Sprint (4) 45’s/(4)25’s

10 S.A. RKBS (53/35)

40 AB Mat Situps

Open Work out 13.2

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CrossFit El Cid – Open Gym

Warm-up

Warm-up (No Measure)

400m run

3RNFT

10 S.A kb deadlift (right)

8 good mornings

10 S.A. kb deadlifts (left)

33ft duck walk

Metcon

Metcon (AMRAP – Reps)

Open WOD 13.2

10 minute AMRAP

5 Shoulder to overhead (115/75)

10 DL (115/75)

15 Box jumps (24/20)
*****Focus on fast transitions from S2OH to DL

**** time rest

Teens class

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CrossFit El Cid – Teens Class

Warm-up

Warm-up (No Measure)

200m run

2 Rounds

30 Jump rope

12 Air squats

6 Pushups

30 Second plank

Weightlifting

Front Squat

5×5 30 second side plank/side between sets

Metcon

Metcon (No Measure)

12 min EMOM

1: 12 Ring Rows

2: 8 Cal Bike

3: 6 Box Jump overs

4: 1 Rope Climb

*each movement is followed with 3 burpees

02/17/2018

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CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2RNFT

:30 Seconds on/:05 Seconds Transition

1) Jump Squats

2) Jumping Jacks

3) Row

4) Slamball Cleans

5) Slamball Jerks

Metcon

Metcon (Time)

Teams of 2

For Time

60 Hang Power Cleans 135/95

50 Front Squats

400m Run (together)

30 Push Press

200m Run

10 Rope Climbs

*one partner works at a time

*runs are together

*if bar hits the ground 5 burpee penalty