farmers carry Archives - Crossfit Equality

3.23.17 Thursday

Ashley S working through DB step ups with her team during BootCamp class!

STRENGTH/SKILL:
AMRAP 20:00:
1a) Farmer Carry x 100 meters, AHAP. Rest 30-60s.
1b) Med Ball Carry x 100 meters against stomach, AHAP. Rest 30-60s.
1c) Heavy Sledpush x 40 meters. Rest 30-60s.
– Rest 1:00 between rounds

METCON:
With a running clock:
0:00-7:00, AMRAP of:
200m Run
15 Russian KBS (53/44#)
AMRAP from 10:00-17:00, AMRAP of:
200m Run
20 Air Squats

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

METCON:
5 RFT:
12 Burpees
12 DB Thrusters (25, 15)
Rest 90s
*20:00 Time Cap*

AFTER PARTY:
Reverse Crunch + Deadbug 3×10

QOD: DB Thrusters or BB Thrusters for 17.5?

3.15.17 Wednesday

Trisha knocking out 50 pistols during the WOD today!

STRENGTH:
Close Grip Bench Press: Work up to a 1RM
– Rest 2:00
– Take 6-8 sets to build to a max.
– Beginners: Perform 5 x 5-8 reps. Adding weight if form permits.

METCON:
“Up the Wall”
AMRAP 11: 00:
1 Rope Climb
10 T2B
15 Power Snatch (75, 55)
Rx+:(Legless RC) (95, 65)

AFTER PARTY:
Rolling Tricep Extensions: 3 x 15. Rest 60s.
_______________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
“Push Carry” BootCamp (AMRAP – Rounds)
In Teams of Two:
10 Rounds of:
50M Moderate Sled Push
100M Farmer Carry (1KB – 53, 44)
– One athlete completes a full round at a time (5 rounds per athlete!)
– 20:00 Time Cap

AFTER PARTY:
Mobility and Foam Rolling
-Focus on quads, hamstrings, IT Bands, adductors

QOD: The rodeo didn’t officially change its name to Houston Livestock Show and Rodeo until 1961. What was its original name in 1931?

3.9.17 Thursday

Andy working through Ring Muscle Ups during today’s WOD!

SKILL WORK:
Spend 10:00 Practicing:
– Candlesticks
– Pistols

METCON:
“Push Carry”
In teams of 2:
10 Rounds of:
100 Meter Moderate Sledpush
100 Meter Farmer Carry (70, 53)
– One athlete completes a full round at a time.

AFTER PARTY:
Lacrosse ball in Glutes x 60s each side
______________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
AMRAP 20:00:
Row 500M
15 G2OH w/ Plate (45, 25)
15 Box Step Ups (24, 20)

AFTER PARTY:
Accumulate:
50 Ab Mat Situps
50 Banded Leg Curls

QOD: Who was the best entertainer you’ve seen over the years at the Houston Livestock Show and Rodeo?

2.9.17 Thursday

SKILL WORK/GPP:
4 Rounds of:
1a) Handstand Hold x 20s.
1b) Farmers Carry: 2 KB AHAP x 100m
Rest as needed between sets.

METCON:
Tabata:
1) Jump Lunges
Rest 1:00
2) Mountain Climbers (2 ct)
Rest 1:00
3) KBS (53, 35)
Rest 1:00
4) Hollow Rocks
– Score = total reps

AFTER PARTY:
5:00 of Static Stretching/Tissue Work if time permits
______________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
“Annie on the Run” BootCamp e)
For Time:
50 SU (DU = Rx+)
50 Situps
400M Run
40 SU
40 Situps
200M Run
30 SU
30 Situps
200M Run
20 SU
20 Situps
400M Run
10 SU
10 Situps
– 20:00 Time Cap

AFTER PARTY:
Banded Pull Aparts 50 Reps

QOD: Which performer do you want to see at Rodeo Houston 2017?

11.17.16 Thursday

STRENGTH/SKILL:
*If you missed Monday or Wednesday’s strength work you can make it up today*
1a) Farmer’s Carry (4 x 100 meters)
– Rest 90s.
– AHAP
1B) Handstand Holds (4 x 10-30s)
– Rest 60s
– Scaling for HS Holds:
*Wall HS Hold
*Feet-elevated Handstand (hips over shoulders)
*HS Kick-ups

METCON:
For time:
50 Pistols
200m Run
50 Sit-ups
200m Run
50 Push-ups
200m Run
50 Renegade Rows
200m Run
50m HS Walk
– 22:00 Cap

AFTER PARTY:
Couch Stretch x 1:00 ea
Band Lat Stretch x 1:00 ea
Straddle Stretch 1:00
_______________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
CF Open 14.4 BootCamp
AMRAP 14:00:
40 Cal Row
30 Toe To Post (or Knee Lift – Athlete’s choice)
20 Wall Ball (16, 12#)
10 Ring Rows

AFTER PARTY:
100 Sledge Hammers for Time

QOD: A seven letter word containing thousands of letters. What am I?

11.08.16 Tuesday

We had a BUNCH of Front Squat PRs tonight! Coach Ginger included with a Front Squat PR of 205lbs!

STRENGTH/SKILL:
3 Rounds of:
1a) DB Split Squats x 8-10 ea.
1b) Strict Pull-ups x 4-6 ea.
1c) Farmer Carry x 100m (1KB: 70, 53#).
Rest 60s

METCON:
For time:
1000m Row
30 Power Snatch (115, 75)
50 T2B
*15:00 Time Cap*

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

METCON:
1:00 at each station x 3:
1) Bent Over Row with Sandbag
2) DU/SU
3) G2OH with Plate
4) Plate Sumo Squat
5) Bicycle Crunch
*After last station is completed, sprint to the dumpster and back
*Rest 1:00 between rounds
*Score is total reps

AFTER PARTY:
100 Sledge Hammers for Time

QOD: Which President received the highest number of popular votes and the highest number of electoral votes of any US Presidential election?

10.20.16 Thursday

Trisha looking cool, calm and collected while PR'ing her Split Jerk! — Trisha looking cool, calm and collected while PR’ing her Split Jerk!

STRENGTH:
Split Jerk (10 x 2 @ 70-75%)
-Rest 90s.
-Take 2-3 sets to warm up to working weight.
-Split Jerk from Rack.

METCON:
For total time:
Row 1k
2 Rounds of “Strict Cindy:”
5 Strict Pull-ups
10 Push-ups
15 Air Squats
*Rest 2:00*
Row 750m
2 Rounds of “Strict Cindy”
*Rest 2:00*
Row 500m
2 Rounds of “Strict Cindy”
*Scale as needed.

AFTER PARTY:
50-100 Banded Pushdowns
50-100 Banded Pull-aparts
_______________________________________________________________________________
5:30 PM BootCamp Class

METCON:
“Old MacDonald”
For time w/a partner:
1200M (3 x 400m) Farmer’s Carry w/2 KB or DB (35, 26)
*If the KB/DB are set down, 10 air squats
*20:00 Cap
*One person works, the other rests. Split work as needed

AFTER PARTY:
5:00 of lax ball on calves/forearms
5:00 Static Stretching

QOD: First I threw away the outside and cooked the inside, then I ate the outside and threw away the inside, what did I eat?

10.07.16 Friday

Greg working on push press during 6:30PM class!

STRENGTH:
Sumo Deadlift (5@75%, 3@85%, 1+@95%)
*AMRAP sets capped at 10 Reps.
*Rest 2:00
*Then 5 x 2 @70%, every 60s. Reset on all sets, no touch n go.
*These 5 sets are speed sets.

METCON:
AMRAP 9 Min:
UB Complex of:
4 Deadlift (135, 95)
3 Power Clean (135, 95)
2 Hang Squat Cleans (135, 95)
*Each round must be done without dropping the bar. 3 Burpee penalty for any drops.

AFTER PARTY:
Farmer Carry: 5:00 for max distance, AHAP.

Trivia QOD: It’s a tradition in Ireland that if you give a pint of blood they give you a pint of what kind of beverage to replace the iron?

10.06.16 Thursday

Coach Jeremy demonstrating correct positioning of the power snatch!

STRENGTH/SKILL:
Accumulate:
L Sit: 1:00
HS Hold: 1:00
Pistols: 20-50 Reps total

METCON:
Teams of 2:
5:00 Max Russian KBS (53/44#)
5:00 Max 200m Runs
5:00 100m 1-arm Farmer Carries (53/44#)
*One person works at a time.
*Split work however desired.
*Score is total reps.

AFTER PARTY:
Plank OFF: Who can hold the longest elbow plank?
_______________________________________________________________________________
5:30 PM BootCamp Class

METCON:
AMRAP 15 Min:
250 M Row
10 Box Jumps/Step Ups
Run to the Dumpster and Back
5 Burpees

AFTER PARTY:
Speed Skaters 3 x 10
Then: Mobility

Trivia QOD: At the Wife Carrying Championship in Finland, what is the first place prize?

09.29.16 Thursday

David H looking like Superman flying through back extensions!

STRENGTH/SKILL:
Gymnastics Skills –
Take 15:00 and work on:
– Handstands
– Hollow Holds
– Pistols

METCON:
1) 8 Rounds: Sprints x 100m
Walk back to starting line. Score best time.
2) Farmer’s Carry: 4 x 100m (70, 53#)
Rest 60s.

AFTER PARTY:
5:00 of static stretching or tissue work with lax ball.
_______________________________________________________________________________
5:30 PM BootCamp Class

METCON:
1 Minute at each station – 4 rounds:
Mountain Climbers
Slam Balls (25/15)
Battle Ropes (each arm = 1 rep)
Row for Calories
*Rest 1:00 between rounds
*Score is total reps

AFTER PARTY:
3 x 10 Deadbugs
Mobility

Trivia QOD: Formed in 2001, which American pop rock band consists of the members Pete Wentz, Joe Trohman, Patrick Stump and Andy Hurley?