Blog

December 6th, 2018

GRIT HOUSE FITNESS LLC – GRIT Metcon

Warm-up

200m Run

3 Rounds:

10 PVC High Pulls

10 PVC Good Mornings

10 PVC PT

Bent Over Row (4×12)

@60% of 1RM

Superset each set with 10 Ring Rows

Metcon (Time)

10 Rounds for time:

5 Power Cleans 115/85#

5 Back Squats 115/85#

5 TTB

100m Run
18 Minute Cap

Accessory Work

Pull-up/Kipping practice for 5-10 Minutes.


November 27th, 2018

GRIT HOUSE FITNESS LLC – GRIT Metcon

Warm-up

With a 5 Minute Clock:

Entire class holds a plank. Whenever someone drops, the entire class gets up and does 3 burpees before immediately resuming the plank. Continue until the 5 minutes is up.

Power Clean (5×2)

95% or greater of 1RM

Focus on not pulling too early; arms should stay straight until your hips have reached extension. Concentrate on getting UNDER the barbell rather than pulling the bar upwards. Keep the bar as close to your body as possible.

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

10 CTB Pull-Ups

20 Deadlifts 115/85#

10 Sit-Up Stand and slams 20/15#

1 Wall-Climb
Chest to bar pull-up scale is kipping pull-ups/band assisted pull-ups/jumping pull-ups.

Wall Climb Scale: 3 Plank Walkouts

2 x 200m Row (2 Rounds for time)

2 Max Effort 200m Rows


October 12th, 2018

GRIT HOUSE FITNESS LLC – GRIT Metcon

Warm-up

400m Run

2 Rounds:

10 Empty Barbell Deadlifts

:30 Plank

10 Empty Bar Good Mornings

Deadlift (4×6)

15 Minutes to warm up and complete 4 sets of 6 reps at 80-85% of 1RM

Metcon (Time)

2 Rounds:

5 Power Clean 115/85#

10 Front Rack Lunges 115/85#

15 Box Jumps

20 Wallballs 20/14# to 10′

100m Run

Then, 2 Rounds:

5 Wallballs 20/14$ to 10′

10 Box Jumps

15 Front Rack Lunges 115/85#

20 Power Clean 115/85#

100m Run
19 Minute Cap


October 23, 2017

Supra CrossFit – CrossFit

Warm-up

PVC PT, GM, Burgener, DL

Then, 2 Rounds:

Five One-Minute Rounds

(SP Round = Light: ~10-15 % 1RM)


10/20/2017

Supra CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

60 min AMRAP

800m Run

200 Sit Ups

800m Run

150 Push Ups

800m Run

100 Wallballs 20/14

800m Run

50 Burpees
It’s been a pleasure torturing everyone for the last 4 years. Now I leave you with this.-Joe


10/19/2017

Supra CrossFit – CrossFit

Warm up 1 (No Measure)

10 Air Squats

10 PVC Pass Throughs

10 OH Squats w/ empty bar

10 Deadlifts w/ empty bar

Run 200m

Back Squat (5-5-3-3-1-1-1)

25 min to find 1RM

Metcon (Time)

5 Rds

200m Farmers Carry

20 Pull Ups


10/18/2017

Supra CrossFit – CrossFit

Warm-up

Warm up 5 (No Measure)

10 Lunges w/ PVC Pass Throughs

10 Burpees

10 Jump Squats

10 Pull Ups

Run 400m

Metcon

Arm + Ab WOD (AMRAP – Rounds and Reps)

15 min AMRAP

Strict Press 25 reps #45 #35

Box Dips 25 Reps

Pushups (Hand Release) 25 Reps

Barbell curl 25 Reps

Ab-mat Sit-ups 25 Reps

Metcon

Jonas (Time)

4 Rds for time

36 walking lunges

25 Supermans

50 Air Squats


10/17/2017

Supra CrossFit – CrossFit

Warm up 2 (No Measure)

10 Strict Press w/ empty bar

10 Push Ups

10 Sit Ups

10 Back Ext

Row 250m

Shoulder Press (5-5-3-3-1-1-1)

15 min to find 1RM

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

10 Seated DB Press 40/25#

10 Box Jumps 24/20”

Run 200m


10/16/2017

Supra CrossFit – CrossFit

Warm Up 3 (No Measure)

10 Air Squats

10 PVC Pass Throughs

10 Deadlifts w/ empty bar

10 Good Mornings w/ empty bar

Row 250m

Deadlift (5-5-3-3-1-1-1)

20 min to find 1RM

Metcon (Time)

5 Rounds

20 Wallball 20/14#

50 Double unders


10/13/2017

Supra CrossFit – CrossFit

Warm up 5 (No Measure)

10 Lunges w/ PVC Pass Throughs

10 Burpees

10 Jump Squats

10 Pull Ups

Run 400m
10 min mobility (Rollout legs/Hips)

10 min DU practice

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

13 Burpees

13 KB CnJ 24/16kg Right

13 KB CnJ Left