043019 Crossfit


Announcements

Weight Loss Challenge
May 3rd-June 17th
Winner Announced June 22nd
**Ask any Coach for more Info**
Kids CrossFit is Postponed till further notice!!

CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Skill

Ring dip Practice

Spend 15 min going over proper body positions

*Hollow body jump to hold

*Lower to the correct positions

*Press out

* Kipping

Metcon

Metcon (Time)

For time

800m Run

20 HSPU

30 Pull Ups

40 KB Swings 53/35

50 Air squats

800m Run

042919 Crossfit


Announcements

Kids CrossFit
Starts April 30th
Tuesday’s and Thursday’s @ 4pm-4:40pm
Ages 5-12

Weight Loss Challenge
May 3rd-June 17th
Winner Announced June 22nd
**Ask any Coach for more Info**

CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Shoulder Press

Bar x 5

65% x 4

85% x 1

68% x 4

85% x 1

72% x 4

85% x 1+

Metcon

Metcon (Time)

3 Rounds

21 Clean 95/65

18 Front rack lunges

15 Hand release push ups

12 Bar facing burpees

Every 3:00 on the 3:00

35 Double unders

staring at 0:00

042719 Crossfit


Announcements

Kids CrossFit
Starts April 30th
Tuesday’s and Thursday’s @ 4pm-4:40pm
Ages 5-12

Weight Loss Challenge
May 3rd-June 17th
Winner Announced June 22nd
**Ask any Coach for more Info**

CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Metcon

Metcon (Time)

Partner wod

3 Person teams

Each person starting at a different movement and cant move onto the next movement until the person completes it. Each person will complete

4 Rounds

30 Wall balls

200 m KB farmer carry

100 m sled push

2 rope climbs

40 Push ups

042619 Crossfit


Announcements

Kids CrossFit
Starts April 30th
Tuesday’s and Thursday’s @ 4pm-4:40pm
Ages 5-12

Weight Loss Challenge
May 3rd-June 17th
Winner Announced June 22nd
**Ask any Coach for more Info**

CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

400m run

down and back (one direction each)

bear crawl

crab walk

butt kicks

high knees

inch worms

high knee inside to out

then

10 passthroughs

10 pass arounds

5 good morning with 5 sec hold

Metcon

Metcon (No Measure)

12 MIn EMOM

1. Max effort air squats

2. Max effort bike

Metcon

Metcon (AMRAP – Reps)

4 Min AMRAP

21 Cal row

15 C2b

9 Burpees

Rest 1:30

4 Min Amrap

15 Cal row

9 T2B

6 Burpees

Rest 1:30

4 Min amrap

9 Cal row

6 Bar M/U

3 Burpees

042519 Crossfit


Announcements

Kids CrossFit
Starts April 30th
Tuesday’s and Thursday’s @ 4pm-4:40pm
Ages 5-12

Weight Loss Challenge
May 3rd-June 17th
Winner Announced June 22nd
**Ask any Coach for more Info**

CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

deck of cards:

clubs: air squats

Hearts: burpees

spades: situps

diamonds: samson stretches

Weightlifting

Clean positions performed at 60%

* Clean pull from the ground x 5

* Hang clean pull x 5

* Hang power clean w/ :03 Pause in Catch x 3

* Power clean w/ :03 Decent front squat x 3

* Squat Clean x 3

Clean EMOM

8 min EMOM

65% of 1 RM

2 Power Cleans +

2 Squat clean

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Dirty 30


Announcements

Kids CrossFit
Starts April 30th
Tuesday’s and Thursday’s @ 4pm-4:40pm
Ages 5-12

Weight Loss Challenge
May 3rd-June 17th
Winner Announced June 22nd
**Ask any Coach for more Info**

CrossFit Vacaville North – Boot Camp

View Public Whiteboard

Metcon (Time)

Dirty 30

* For Time

* 30 Box Jumps

* 30 Jumping Pull-Ups

* 30 Kettlebell Swings

* 30 Lunges

* 30 Knees-to-Elbows

* 30 Push Press

* 30 Back Extensions

* 30 Wall Balls

* 30 Burpees

* 60 Singles

042419 Crossfit


Announcements

Kids CrossFit
Starts April 30th
Tuesday’s and Thursday’s @ 4pm-4:40pm
Ages 5-12

Weight Loss Challenge
May 3rd-June 17th
Winner Announced June 22nd
**Ask any Coach for more Info**

CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

two rounds:

200m run

5 primal pull throughs with pushup

10 ring rows

5 PVC good mornings

10 KB SDLHP

16′ crab walk forward and backward

5 table top stretch

Weightlifting

Overhead Squat

Bar x 5

60% x 5

82% x 1

65% x 5

82% x 1

70% x 5

82% x 1+

Metcon

Metcon (Time)

4 Rounds

Retest from 2/11/19

6 Power Snatch 95/65

12 T2B

12 Alt. Pistols

Every 3:00 on the 3:00

35 Double unders

17 Min cap

**Bar must be dropped every rep and reset**

**3x Singles for double unders**

**Sub 3x air squats for pistols**

Buddy Up


Announcements

Kids CrossFit
Starts April 30th
Tuesday’s and Thursday’s @ 4pm-4:40pm
Ages 5-12

Weight Loss Challenge
May 3rd-June 17th
Winner Announced June 22nd
**Ask any Coach for more Info**

CrossFit Vacaville North – Boot Camp

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Buddy Up

30min AMRAP

I Go-You Go

5 Burpees

10 Sit-ups

15 Air Squats

400m Run Together

15 Air Squats

10 Lunges

5 Burpees

400m Run Together

042319 Crossfit


Announcements

Kids CrossFit
Starts April 30th
Tuesday’s and Thursday’s @ 4pm-4:40pm
Ages 5-12

Weight Loss Challenge
May 3rd-June 17th
Winner Announced June 22nd
**Ask any Coach for more Info**

CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Skill

15 min Kipping Pull Ups practice

* Kip Swings

* Hip activation

* Pull

* Proper swing back into next rep

Metcon (Time)

6 Rounds

10 KB Swings 53/35

50′ Goblet Lunges

15 Push Ups

042219 Crossfit


Announcements

Kids CrossFit
Starts April 30th
Tuesday’s and Thursday’s @ 4pm-4:40pm
Ages 5-12

Weight Loss Challenge
May 3rd-June 17th
Winner Announced June 22nd
**Ask any Coach for more Info**

CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Weightlifting

Shoulder Press

Bar x 5

60% x 5

82% x 1

65% x 5

82% x 1

70% x 5

82% x 1+

Metcon

Metcon (Time)

For time

400m Run

50 Wall balls 20/14

40 Deadlifts 185/105

30 Burpees

20 C2B

400 m run