farmer carry Archives - Crossfit Equality

3.7.17 Tuesday

Lisa E just smiled her way through 17.2! Way to go 🙂

STRENGTH:
Hang Power Snatch: 5 x 4
– Rest 90s.
– Add weight each set, but focus on your ability to cycle the barbell through ROM.
– Beginners: Snatch Grip RDLs: 5 x 5.

METCON:
4 RFT:
21 Wallballs (20, 14)
15 Lateral Burpees over the Bar
9 Overhead Squats (135, 95)
-18:00 Time Cap

Beginner Metcon Option:
4 RFT:
15 Wallballs (10, 8)
10 Burpees
5 Russian Swings (Moderate weight).
Rest 60s.

AFTER PARTY:
1) Double DB Bent-over Rows: 3 x 10-12. Rest 30-60s
2) Weighted Plank: 3 x 30s. Rest 60s.
– Non-weighted for Beginners.
_______________________________________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
For Time with a Partner:
Complete 3 Rounds of:
30 KBS (44, 26)
20 Hanging Knee Raises
10 Burpees
Then: 800M Farmer Carry (2KB)
Complete 3 Rounds of:
30 Goblet Squats
20 Hanging Knee Raises
10 Burpees
-Split work however desired.
-Score = Total Time
-20:00 Time Cap

AFTER PARTY:
Static Stretching and Mobility

QOD: What World Champion bull rider had his face crushed by a bull named Bodacious?

2.23.17 Thursday

Daniel working on snatch technique under the watchful eye of Coach Michael!

METCON:
Teams of 2:
In 40:00:
800 Meter Farmer Carry (1-KB 70, 53)
(*if set KB down 15 air squats)
Remaining time Max Rounds of:
40 Calorie Row
30 Hollow Rocks
2 TGU ea side (44, 35)
– One person works. Split as needed.
– Score = total rounds

AFTER PARTY:
Worlds Greatest Stretch
______________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
AMRAP 20:00:
Teams of Two:
10 Slam Balls (20,15)
8 Ring Rows
6 Burpee Box Step Ups
-One athlete completes movements while the other runs 200M, then switch!

AFTER PARTY:
3 x 10 Hollow Rocks
3 x 10 Supermans

QOD: Who would you rather meet, Dave Castro or Greg Glassman?

2.2.17 Thursday

Trisha making lateral burpees over the bar look easy!

STRENGTH/SKILL:
3 Rounds of:
1a) Goblet Reverse Lunges x 8 ea. Rest 30s.
1b) Side Plank x 30s each. Rest 30s.

METCON:
5 Rounds For Time:
100 Meter Farmer Carry (53, 44-1KB)
30 Double Unders (60 SU)
20 Hollow Rocks (scale to Sit Ups)
Rest 1:00 Between Rounds

AFTER PARTY:
Static Stretch x 5:00
_______________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
“Team Row” BootCamp
Team of 3: 15:00
Max Meters on Rower
While Partner A rows, Partner B Rests,
Partner C holds a plank position.
If Partner C falls out of the plank position
while Partner A is still rowing, Partner B has
to do burpees until Partner C gets back into
plank position.
– Split work however desired
– Score = Total Meters

AFTER PARTY:
50 Banded Push Downs
50 Flutter Kicks

QOD: Which two cities have hosted the most Super Bowls?

12.08.16 Thursday

STRENGTH/SKILL:
EMOM 10:00:
ODD Mins: 3 Position Squat Snatch 1 + 1 + 1
EVEN Mins: 10-20s Hollow Hold
*Snatch: High Hang + Hang + Below Knee

METCON:
Buy in:
200 meter Farmer Carry (Two KB: 70, 53)
Then,
4 Rounds of:
12 Box Jumps (24, 20)
12 Straight Leg Sit-ups
12 OHS (95, 65)
Then Cash Out,
200 meter Farmer Carry (70, 53)

AFTER PARTY:
Foam Roll/Static Stretch 5:00
_______________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
“Balls to the Wall” BootCamp
For total reps:
In 5:00
600M Run
Remaining time AMRAP: Wallballs (20,14)
Rest 3:00
In 4:00
400M Run
Remaining time AMRAP: Wallballs (20, 14)
Rest 2:00
In 3:00
200M Run
Remaining time AMRAP: Wallballs (20,14)
*Scale as needed
*Score = total wallballs

AFTER PARTY:
Knee to Elbow (or leg raises)
3 x 12
Mobility

QOD: Would you rather eat your cereal with eggnog instead of milk or eat a candy cane sandwich?

09.15.16 Thursday

Shawn, the Burpee Queen, was super excited about Coach Michael's proposed rain WOD yesterday! — Shawn, the Burpee Queen, was super excited about Coach Michael’s proposed rain WOD yesterday!

STRENGTH:
Double KB Front Rack Carry: 4 x 100 FT. Rest 60s.
Rope Climb: Work on technique. 4 x 1:00

METCON:
AMRAP 16 Min:
100m Farmer Carry AHAP
50 Double Unders
10 Slam Balls (25/15)
*Sub 15 sit-ups for slam balls if needed.

AFTER PARTY:
Lax Ball on calves x 1:00 each.
________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
Modified “Daniel”
For Time:
25 Ring Rows
200M Run
15 DB Thrusters
400M Run
15 DB Thrusters
200M Run
25 Ring Rows

In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here.

AFTER PARTY:
Mobility: Focus on calves, quads, achilles

QOD: Would you rather be really hairy all over your body and not be able to shave OR not have one hair anywhere?

09.08.16 Thursday

Jamie R. looking fierce working through snatches in her Oly Weightlifting program!

STRENGTH/SKILL:
1) Max Broad Jump: 3 attempts
2) Max Set of UB Double Unders: 3 Attempts
3) Max Distance UB Farmer Carry AHAP (2KB)

METCON:
Row 2k or Run 1 Mile
Rest 3:00
Row 1k or Run 800m
Rest 3:00
Row 500m or Run 400m
*Must either row all or run all*

AFTER PARTY:
5:00 of Static Stretching
________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
Modified “Paul”
3RFT:
50 DU/SU
35 Situps
Overhead Med Ball Carry to the Dumpster and Back

In honor of Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was killed in the line of duty on April 4, 2009. To learn more about Paul, click here.

AFTER PARTY:
Mobility

Trivia QOD: Which colors do colorblind people have trouble distinguishing?

Marine Corp Birthday 238

Main – CrossFit

View Public Whiteboard

Metcon (Time)

Teams of two,
one person works at a time/ divide work as needed :

Buy in:
238m Farmer Carry (2 – 53/35 KB)
3 Rounds:
38 Wall Ball (20/14)
38 Partner Med Ball Sit Up (20/14)
38 KBS (53/35)
10 Burpees
38 Box Jump (24/20)
38 SDHP w KB (53/35)
38 Lunge with KB (53/35)
Cash Out:
238m Farmer Carry (2 – 53/35 KB)

Happy 238th birthday to the United States Marine Corp! We appreciate your service to our country!

07.11.13 Thursday

SKILL:
Arm Bar Stretch 5ea side

WOD:
Cash In: 400m Run
10 Deadlift (185/115#)
20 Goblet Squat (35/26#)
30 KB Snatch (15ea side) (35/26#)
40 DU/120 SU
50 Lunges
Cash Out: 400m Run