Announcements

Upcoming Events
– Murph: 23 May 2019 @1100, 1200, 1300: Reserve on Wodifiy
– Battle on the Creek : 08 June; Contact Q to join our team
(www.battleonthecreek.org)

Armis Cumming, Armis Oglethorpe, CrossFit Armis – CrossFit

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Warm-up

Armis Warm-up (No Measure)

Individual Warm-up, RECOMMENDED BEFORE CLASS:

-2 minutes of monostructural (Bike, Run, Row, Ski, Rope, etc…)

-DROM (Outside -> In, ask a coach)

-Burgener Warm-up

-Individual Needs (NO STATIC STRETCHING)

Group Warm-up, DURING CLASS:

-Coach’s discretion

Metcon

Macho Mile (Time)

4 Rounds For Time:

400 Meter Run

3 Rounds of “Macho Man” (135/95)

1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks
Time Cap: 25 mins

– Your Barbell weight should be something you can complete at least 3 complexes without putting the weight down

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04/26/2019

Announcements

Upcoming Events
– Murph: 23 May 2019 @1100, 1200, 1300: Reserve on Wodifiy
– Battle on the Creek : 08 June; Contact Q to join our team
(www.battleonthecreek.org)

Armis Cumming, Armis Oglethorpe, CrossFit Armis – CrossFit

View Public Whiteboard

Warm-up

Armis Warm-up (No Measure)

Individual Warm-up, RECOMMENDED BEFORE CLASS:

-2 minutes of monostructural (Bike, Run, Row, Ski, Rope, etc…)

-DROM (Outside -> In, ask a coach)

-Burgener Warm-up

-Individual Needs (NO STATIC STRETCHING)

Group Warm-up, DURING CLASS:

-Coach’s discretion

Metcon

Helmet Hair (Time)

5 Rounds:

5 Strict Handstand Push-ups

10 Strict Pull-ups

100’ Walking Lunge

20 AbMat Sit-ups
Time Cap: 25 min

Extra Credit

Metcon (Weight)

Using the 60# dog sled, complete the following:

5 Rounds of

– Push (25m)

– Backwards Pull (25m)

– 5 Banded Belt Squats (Dealer’s choice)

– 5 Reverse Hyper or Glute Ham Raise (Dealer’s choice)
– This shouldn’t be done like a METCON, but it’s not a walk in the park either; minimal rest

– While the score for this EC is the weight on the sled, choose wisely for the belt squats and reverse hyper

– You’ll want weights that areat least 20% lighter than your 5 Rep Heavies on those respective movements

– If you haven’t used these devices please be sure to recieve instruction prior to starting

04/25/2019

Announcements

Upcoming Events
– Murph: 23 May 2019 @1100, 1200, 1300: Reserve on Wodifiy
– Battle on the Creek : 08 June; Contact Q to join our team
(www.battleonthecreek.org)

Armis Cumming, Armis Oglethorpe, CrossFit Armis – CrossFit

View Public Whiteboard

Warm-up

Armis Warm-up (No Measure)

Individual Warm-up, RECOMMENDED BEFORE CLASS:

-2 minutes of monostructural (Bike, Run, Row, Ski, Rope, etc…)

-DROM (Outside -> In, ask a coach)

-Burgener Warm-up

-Individual Needs (NO STATIC STRETCHING)

Group Warm-up, DURING CLASS:

-Coach’s discretion

Metcon

Dead Broke (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 50/35 Calorie Row

Immediately Into…

12 Deadlifts (185/135)

8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy-In: 35/25 Calorie Row

Immediately Into…

8 Deadlifts (225/155)

8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy-In: 20/15 Calorie Row

Immediately Into…

4 Deadlifts (245/165)

8 Box Jump Overs (24/20)
– Use a weight you could go 1st Bar: 30 unbroken, 2nd Bar: 25 unbroken, and 3rd Bar: 15 unbroken when fresh

04/24/2019

Announcements

Upcoming Events
– Murph: 23 May 2019 @1100, 1200, 1300: Reserve on Wodifiy
– Battle on the Creek : 08 June; Contact Q to join our team
(www.battleonthecreek.org)

Armis Cumming, Armis Oglethorpe, CrossFit Armis – CrossFit

View Public Whiteboard

Warm-up

Armis Warm-up (No Measure)

Individual Warm-up, RECOMMENDED BEFORE CLASS:

-2 minutes of monostructural (Bike, Run, Row, Ski, Rope, etc…)

-DROM (Outside -> In, ask a coach)

-Burgener Warm-up

-Individual Needs (NO STATIC STRETCHING)

Group Warm-up, DURING CLASS:

-Coach’s discretion

Weightlifting

Snatch Complex (1-1-1)

Ensure you input a detailed list in the comments of what you completed.
1 Snatch Deadlift

1 Snatch High Pull

1 Power Snatch

*Build to a Moderate Complex

Metcon

Inner Tube (Time)

25-20-15-10-5:

Power Snatches (75/55)

Toes to Bar

Burpees
Time Cap: 25 mins

– The snatches should be very light, something you can cycle for larger sets and should be able to complete 30 when fresh

Extra Credit

Knees To Elbow (5-5-5)

– Perform 3 sets of strict knees to elbow with the heaviest medicine ball possible

– The goal is to remain strict and controlled throughout the movement doing no less than 5 reps unbroken

– Detailed comments encouraged

04/23/2019

Announcements

Upcoming Events
– Murph: 23 May 2019 @1100, 1200, 1300: Reserve on Wodifiy
– Battle on the Creek : 08 June; Contact Q to join our team
(www.battleonthecreek.org)

Armis Cumming, Armis Oglethorpe, CrossFit Armis – CrossFit

View Public Whiteboard

Warm-up

Armis Warm-up (No Measure)

Individual Warm-up, RECOMMENDED BEFORE CLASS:

-2 minutes of monostructural (Bike, Run, Row, Ski, Rope, etc…)

-DROM (Outside -> In, ask a coach)

-Burgener Warm-up

-Individual Needs (NO STATIC STRETCHING)

Group Warm-up, DURING CLASS:

-Coach’s discretion

Metcon

Wall-E (AMRAP – Rounds and Reps)

AMRAP 20:

30 Single Arm Dumbbell Push Press (50/35)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders
– Use a weight you can complete unbroken when fresh

04/22/2019

Armis Cumming, Armis Oglethorpe, CrossFit Armis – CrossFit

View Public Whiteboard

Warm-up

Armis Warm-up (No Measure)

Individual Warm-up, RECOMMENDED BEFORE CLASS:

-2 minutes of monostructural (Bike, Run, Row, Ski, Rope, etc…)

-DROM (Outside -> In, ask a coach)

-Burgener Warm-up

-Individual Needs (NO STATIC STRETCHING)

Group Warm-up, DURING CLASS:

-Coach’s discretion

Metcon

Escape From Wonderland (Time)

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row
Time Cap: 25 mins

– In your DUs variation aim to complete within 2-3 sets during the workout

04/21/2019

Armis Cumming, Armis Oglethorpe, CrossFit Armis – Open Gym

View Public Whiteboard

Warm-up

Armis Warm-up (No Measure)

Individual Warm-up, RECOMMENDED BEFORE CLASS:

-2 minutes of monostructural (Bike, Run, Row, Ski, Rope, etc…)

-DROM (Outside -> In, ask a coach)

-Burgener Warm-up

-Individual Needs (NO STATIC STRETCHING)

Group Warm-up, DURING CLASS:

-Coach’s discretion

Metcon

Leaps & Bounds (Time)

Teams of 3

120 Power Snatches (75/55)

120 Box Jump Overs (24/20)

12 Rope Climbs

90 Power Snatches (95/65)

90 Box Jump Overs (24/20)

9 Rope Climbs

60 Power Snatches (115/80)

60 Box Jump Overs (24/20)

6 Rope Climbs

30 Power Snatches (135/95)

30 Box Jump Overs (24/20)

3 Rope Climbs
For Time: 30 min

04/20/2019

Armis Cumming, Armis Oglethorpe, CrossFit Armis – CrossFit

View Public Whiteboard

Warm-up

Armis Warm-up (No Measure)

Individual Warm-up, RECOMMENDED BEFORE CLASS:

-2 minutes of monostructural (Bike, Run, Row, Ski, Rope, etc…)

-DROM (Outside -> In, ask a coach)

-Burgener Warm-up

-Individual Needs (NO STATIC STRETCHING)

Group Warm-up, DURING CLASS:

-Coach’s discretion

Metcon

Leaps & Bounds (Time)

Teams of 3

120 Power Snatches (75/55)

120 Box Jump Overs (24/20)

12 Rope Climbs

90 Power Snatches (95/65)

90 Box Jump Overs (24/20)

9 Rope Climbs

60 Power Snatches (115/80)

60 Box Jump Overs (24/20)

6 Rope Climbs

30 Power Snatches (135/95)

30 Box Jump Overs (24/20)

3 Rope Climbs
For Time: 30 min

04/20/2019

Armis Cumming, Armis Oglethorpe, CrossFit Armis – CrossFit

View Public Whiteboard

Warm-up

Armis Warm-up (No Measure)

Individual Warm-up, RECOMMENDED BEFORE CLASS:

-2 minutes of monostructural (Bike, Run, Row, Ski, Rope, etc…)

-DROM (Outside -> In, ask a coach)

-Burgener Warm-up

-Individual Needs (NO STATIC STRETCHING)

Group Warm-up, DURING CLASS:

-Coach’s discretion

Metcon

Waterproof (Time)

21 – 15 – 9

Row Calories (Women: 15-10-5)

Front Squats (95/65)

15 – 12 – 9

Toes to Bar

Hang Squat Cleans (95/65)

12 – 9 – 6

Burpees over Bar

Thrusters (95/65)
Time Cap: 30 mins

– Use one weight based on the thruster for your squating movements

– Use a weight you can complete 25+ unbroken when fresh

04/19/2019