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04/19/2018

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CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

:30 Seconds on/ :10 Seconds transition

1) DB Floor Press

2) Wall Walks

3) Shoulder Taps

4) Jump Rope

Weightlifting

Tricep Kickbacks (3×4 @20×3)

Elbow is level with shoulder elbow extends to straighten entire arm then flexes back to a 90 degree bend

Metcon

Metcon (AMRAP – Rounds)

15 EMOM

1) 5 HSPU + 5 Deadlifts 275/185

2) 30 D.U. + 8/6 Cal Bike

3) Sled Sprint (4) 45’s/(4) 25’s

Core Strength

Warm-up (No Measure)

3 Sets

20 Seconds on/10 Seconds transition

1) Hollow Hold

2) Dragon Flags

3) Hanging L-Sit Flutter Kicks

04/23/2018

By: 0

CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2RNFT

:30 Seconds on/:10 Seconds transition

1) DB Floor Press

2) Jump Squats

3) Waiters Walk (Bottoms up)/Side

4) Supinated Bent Over Row

Weightlifting

Strict Press (3×1 Building to a heavy single )

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Core Strength

Warm-up (No Measure)

3 Sets

20 Second L-Sit

60 Second Side Plank

20 Second Hollow Hold

Kids class

By: 0

CrossFit El Cid – Fit Kids

Warm-up

Warm-up (No Measure)

Sprint

30 seconds on 10 seconds off

2 rounds

Lizard walk

Goblet squats

Single arm Ring Row (15 sec per arm)

Forearm plank

Weightlifting

Clean + Front Squat

Metcon

Metcon (AMRAP – Rounds)

3×2:30 min AMRAP

of 3 rounds of

3 Ring Rows

5 Abmat sit ups

8 Box jumps

04/24/2018

By: 0

CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

3 RNFT

:30 Seconds on/:10 Second transition

1) Bike

2) Bear Crawl

3) Goblet Squat

4) Ring Row

Metcon

Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here

Accessory Work

Warm-up (No Measure)

3 Sets

12 Bicep Curls @2020

10 Diamond Push-ups

04/26/2018

By: 0

CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

15 Minutes of ROWLING

4 People to a rower each person will take a turn on the rower. The objective is to get as close to 100m as possible for every meter over/under 100 you get a point. Whoever has the least amount of points has 0 burpees, second place 5 Burpees, third place 8 Burpees, fourth place 12 Burpees

Weightlifting

Dips (3xMax unbroken sets @22×1)

Metcon

Metcon (AMRAP – Reps)

12 EMOM

1) 6 HSPU + 10 TTB

2)8/6 Cal Bike + 8 Box Jump Overs 24/20

3) 100m Shuttle Run

Warm-up (No Measure)

2 Sets

20 V-Ups

30 Russian Twist 25/15

40 K2E Plank

04/25/2018

By: 0

CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

5 AMRAP

4 Sumo-Inchworms

100m Row

12 Walking Lunges

10 Mt.Climbers

Weightlifting

Russian Double KB Step Ups (3×6/ Leg )

One KB in each hand fingers interlocked with handles under chin

Metcon

Metcon (AMRAP – Reps)

15 AMRAP

25/20 Cal Row

15 Burpees Over Bar

10 Deadlifts 245/165

30 D.U./150 S.U.

Mobility

Warm-up (No Measure)

Spend some time foam rolling and stretching hamstrings/quads/back

04/27/2018

By: 0

CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

3 RNFT

8 Banded Face Pulls

12 Cross Body RDL (6/Side)

12 Jumping Lunges

100m Row

Weightlifting

Snatch (Build to a heavy hang double snatch in 12 minutes)

Metcon

Metcon (Time)

15-12-9

Hang Cluster 105/75

400m Run

Accessory Work

Warm-up (No Measure)

3 Sets

12 KB Curls

10 DB Skull Crusher @30×3

04/18/2018

By: 0

CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

5 AMRAP

12 Reverse Goblet Lunge

10 V-Ups

16 SA KB Deadlift (8/side) Heavy

Weightlifting

Dual KB Front Squat (3×10 @2222)

Knuckles Under Chin Elbows Outside Knuckles

Metcon

Metcon (AMRAP – Reps)

4 AMRAP

25/21 Cal Row

21 TTB

15 Front Squats 115/80

Rest 4 Minutes

Metcon (AMRAP – Reps)

4 AMRAP

20/16 Cal Row

18 TTB

12 Front Squats 135/95

Rest 4 Minutes

Metcon (AMRAP – Reps)

4 AMRAP

15/10 Cal Row

15 TTB

9 Front Squats 155/105

Mobility

Warm-up (No Measure)

Foam Roll/ Barbell Smash Hamstrings/Quads/Calves/Back