Announcements

–2019 Hoodies are now available!
http://kotisibuy.com/cfarmishoodies2
– You MUST purchase online!
– iBuy closes November 1st!
– Hoodies delivered on or about November 15th!
– Do not incur shipping costs unless you must, USE GROUP SHIPPING!
___________________________________________

Armis Cumming, Armis Oglethorpe, CrossFit Armis – Competitor

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP with hard effort.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 5:00

8 SA DB DL/Arm (Feet outside DBs)

:30 Filly Hold/Arm *

8 Up-Downs

16 Alt Prisoner Step-Ups **

*Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold- hold for :30 then switch

**Prisoner Step-Up: Hands behind head, chest up!

Rest 1:00-2:00 to explain the next movements.

Then

AMRAP x 5:00

8 SA DB Front Squat/Arm

:30 Double KB Front Rack Hold

:30 Double KB Farmers Hold

8 Burpees

8 Box Jump Step Down

Workout

Metcon (No Measure)

E2MOM x 24 MINUTES

MIN 1 & 2 – 15 Up-Downs then…Max Alt. DB Clean (Athlete Choice, Heavy)

MIN 3 & 4 – 15 Box Jumps (24/20) then…Max Toes 2 Bar

MIN 5 & 6 – Heavy Hold…Mixing it Up!*

*Rounds 1 & 3 – Max Distance KB Farmer Carry (70/53)|(53/35)

Rounds 2 & 4 – Max Distance KB Front Rack Carry (70/53)|(53/35)

C. STRENGTH / GYMNASTICS

Clean and Jerk (1×1)

ON A 20:00 RUNNING CLOCK…

Build Slowly to Heavy Single Clean & Jerk

*Use this time as session to really think about your mechanics. Build slowly and take your time between lifts. No more than 3-4 attempts when you get close to 90%.

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Tuesday

Announcements

–2019 Hoodies are now available!
http://kotisibuy.com/cfarmishoodies2
– You MUST purchase online!
– iBuy closes November 1st!
– Hoodies delivered on or about November 15th!
– Do not incur shipping costs unless you must, USE GROUP SHIPPING!
___________________________________________

Armis Cumming, Armis Oglethorpe, CrossFit Armis – Foundations

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Warm-up

Warm-up (No Measure)

2 ROUNDS (3:00 CAP)

10 Air Squats

14 Alt. Lunges

16 Hollow Rocks

Immediately into …

2 ROUNDS (4:00 CAP)

10 Jumping Air Squats

200m Run

10 Alt. Step-Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

20 Jumping Air Squats

400m Run

20 Alt. Step-Ups

Tuesday

Announcements

–2019 Hoodies are now available!
http://kotisibuy.com/cfarmishoodies2
– You MUST purchase online!
– iBuy closes November 1st!
– Hoodies delivered on or about November 15th!
– Do not incur shipping costs unless you must, USE GROUP SHIPPING!
___________________________________________

CrossFit Armis – Yoga

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Session

-Connect breath with movement

-Warm up hips and lower back

-Strengthen core

-Challenge balance

-Lengthen and twist side body

Vinyasa Flow

Announcements

–2019 Hoodies are now available!
http://kotisibuy.com/cfarmishoodies2
– You MUST purchase online!
– iBuy closes November 1st!
– Hoodies delivered on or about November 15th!
– Do not incur shipping costs unless you must, USE GROUP SHIPPING!
___________________________________________

Armis Cumming, Armis Oglethorpe, CrossFit Armis – Competitor

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.2 at max effort. Do not double up workouts…hit one with everything you’ve got.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2-3 ROUNDS (8 min CAP)

10 PVC Pass Thrus

10 Plate Strict Press

25ft Waiter Walk R*

25ft Waiter Walk L

10 Alt Groiners

20 Plank Shoulder Taps**

2 Wall Walks

*Waiter Walk = Plate balancing in the palm of the hand, with that arm extended overhead, walk with the plate 25ft, then switch hands.

Strength

Overhead Squat (10RM)

ON A 12:00 RUNNING CLOCK…

Establish 10RM Overhead Squat

*Max 2 attempts at 10RM

Workout

Metcon (Time)

FOR TIME

200m Run

15 Hang Power Snatch (95/65)|(65/45)

15 Overhead Squat

15 HSPU

400m Run

15 HSPU

15 Overhead Squat

15 Hang Power Snatch

200m Run

-12:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Rolling L-Side Lat

2:00 Foam Rolling R-Side Lat

2:00 Foam Rolling T-Spine

C. STRENGTH / GYMNASTICS

Snatch (1×1)

ON A 20:00 RUNNING CLOCK…

Build Slowly to Heavy Single Snatch

*Use this time as session to really think about your mechanics. Build slowly and take your time between lifts. No more than 3-4 attempts when you get close to 90%.

Monday

Announcements

–2019 Hoodies are now available!
http://kotisibuy.com/cfarmishoodies2
– You MUST purchase online!
– iBuy closes November 1st!
– Hoodies delivered on or about November 15th!
– Do not incur shipping costs unless you must, USE GROUP SHIPPING!
___________________________________________

Armis Cumming, Armis Oglethorpe, CrossFit Armis – Foundations

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Warm-up

Warm-up (No Measure)

1 ROUND

100m Arms Only Rowing

5 Burpees

8 Alt. DB Deadlifts

1 ROUND

100m Arms + Hips Rowing

5 Burpees

8 Alt. DB Deadlifts + High Pull

1 ROUND

100m Arms + Hips + ½ Pull Rowing (:03 on the way in)

5 Burpees

8 Alt. DB Snatches

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 16/14 Cal. Row

MIN 2 – 15 Sit-Ups

MIN 3 – 20 Alt. DB Snatch

Monday

Announcements

–2019 Hoodies are now available!
http://kotisibuy.com/cfarmishoodies2
– You MUST purchase online!
– iBuy closes November 1st!
– Hoodies delivered on or about November 15th!
– Do not incur shipping costs unless you must, USE GROUP SHIPPING!
___________________________________________

Armis Cumming, Armis Oglethorpe, CrossFit Armis – Foundations

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Warm-up

Warm-up (No Measure)

1 ROUND

10 Scap Push-ups

10 Forward Lunges

10 Slam Ball Bent Over Row

10 Slam Ball Deadlift

1 ROUND

20 Alt. Shoulder Taps

10 Alt. Reverse Lunges

10 Slam Ball Overhead Presses

10 Slam Ball Ground to Overhead

Workout

Metcon (AMRAP – Reps)

AMRAP x 3 MINUTES

Max Push-Ups

(Hand Release Optional)

-Rest 1:00-

AMRAP x 3 MINUTES

12 Alt. Jumping Lunges

12 Ring Rows

-Rest 1:00-

AMRAP x 3 MINUTES

Max Slam Balls

Optional Finisher

Warm-up (No Measure)

2-4-6-8-10-8-6-4-2

DB Bicep Curl to Press

Alt. V-Ups

Sunday

Announcements

–2019 Hoodies are now available!
http://kotisibuy.com/cfarmishoodies2
– You MUST purchase online!
– iBuy closes November 1st!
– Hoodies delivered on or about November 15th!
– Do not incur shipping costs unless you must, USE GROUP SHIPPING!
___________________________________________

Armis Cumming, Armis Oglethorpe, CrossFit Armis – Foundations

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Warm-up

Warm-up (No Measure)

2 ROUNDS

200m Run

7 Med. Ball Squats → 7 Med. Ball Push Press to target

7 DB Deadlifts → 7 DB Hang Jump and Shrugs

10 Alt. Mountain Climbers → 7 Plank Jump Tucks*

*Start in plank jump the feet up to the hands and back into a plank

Workout

Metcon (3 Rounds for time)

EVERY 5:00 FOR 3 SETS

400m Run

20 Wall Balls

15 DB Hang Power Cleans

10 Up-Downs

Saturday

Announcements

–2019 Hoodies are now available!
http://kotisibuy.com/cfarmishoodies2
– You MUST purchase online!
– iBuy closes November 1st!
– Hoodies delivered on or about November 15th!
– Do not incur shipping costs unless you must, USE GROUP SHIPPING!
___________________________________________

Armis Cumming, Armis Oglethorpe, CrossFit Armis – Competitor

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP with 75% effort.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

FBB Flow Warm-up

3-4 ROUNDS…

1:30 Bike or Row (:45 EZ / :45 Moderate…increase each round!)

10 Steps Bear Crawl Forward (slow & intentional)

10 Steps Bear Crawl Backward (slow & intentional)

10 DBL DB Strict Press (from lunge stance, switch forward leg at rep 5)

10 DBL Sumo DB Deadlift

10 DBL DB Thrusters

20 Plate Hops

-10:00 Cap-

Workout

Metcon (3 Rounds for reps)

3 SETS FOR REPS

1:30 Max Cal Row or Bike

1:30 Max Wall Balls

1:30 Max Russian KB Swing (70/53)|(5335)

1:30 Max Double Unders

-2:00 Rest b/t Sets-

Finisher

Warm-up (No Measure)

FOR RECOVERY*

3:00 Banded Hamstring Stretch

3:00 Dragon Stretch + Nasal Breathing

3:00 Calf Release on KB

*Perform 1:30 on each side of the body.

C. STRENGTH / GYMNASTICS

Metcon (3 Rounds for weight)

1. ON A 7:00 RUNNING CLOCK

Build to Mod-Heavy 5-Rep Deadlift

-Rest as Needed-

2. ON A 7:00 RUNNING CLOCK

Build to Mod-Heavy 5-Rep Back Squat

-Rest as Needed-

3. ON A 7:00 RUNNING CLOCK

Build to Mod-Heavy 5-Rep Push Press

*Goal for all sets is mod-heavy but crisp and fast. Get quality touches today. No misses and no major compromises in mechanics. Take your time to properly warm-up before each lift…do not rush.

Saturday

Announcements

–2019 Hoodies are now available!
http://kotisibuy.com/cfarmishoodies2
– You MUST purchase online!
– iBuy closes November 1st!
– Hoodies delivered on or about November 15th!
– Do not incur shipping costs unless you must, USE GROUP SHIPPING!
___________________________________________

Armis Cumming, Armis Oglethorpe, CrossFit Armis – Competitor

View Public Whiteboard

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit the Open workout at max effort.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 QUICK ROUNDS — Keep this sub 4:00

12 Jumping Jacks

4 DB Push Press (one step below workout load)

8 Air Squats

12 Double Unders

Workout

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed

Friday