2018-04-02 CrossFit Nation Easton MD

Warm up:
2 min cardio, bear crawl,  10x 10 banded walks,  2x 10 (ring rows, PVC OHS, pull ups)
Adaptive:  2 min cardio, 3x5 (push ups, pull ups),  Theraband external rotation, seated presses, row

5 RFT: 
10 OH squats 135/95lb
5 ring muscleups
...rest 5-10 mins... 
30,20,10 of each: 
Deadlifts 245/165lb
Cals rower
...rest 5 mins... 
1 min max assault bike cals (or rower)
4 mins max burpees 

Adaptive:  5 rft  10 BTN presses, 5 pull ups
rest 10
30-20-10  V ups, cal bike, wall ball
rest 5 mintes:  
1 min max calories on bike,  max reps floor to box
During recovery times,  trainer will go over next section.  

post workout stretches


WArm up: 500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups,   Calf stretches/rolling

3 Rounds:

1. Goblet Squats x 8-10 reps @ 3011 tempo
2. Supinated-Grip Strict Pull-Ups x 5-7 reps
3. Hollow Rock/Hold x 30  seconds
4. Jump Rope (Single or Double-Unders) -60 seconds
Move steadily between movements

12 Min AMRAP
12 wall balls 20/14lb
12 Burpee Box Jump Overs
12 Power Cleans 105/65lb

Warm up:  2 min cardio. Banded walks  3x10 SLRDL, push ups,  Coach's choice theraband

Single Arm Press (kb or db) x 6-8 reps each arm (seated, legs straight out)
--rest 45 seconds--
kb Swings x 20 reps
-- rest 45 seconds --
side plank 45 seconds each side
-- rest 45 seconds --
Adaptive:  single arm press, prone row with kbs, side planks

Met Con;
1km row, 2 heavy back squats--85-90%
rest 5
Same cals bike, 2 heavy back squats
Adaptive:  2 rounds:  4 minutes max cal bike, then 10 minute amrap of 10 power cleans, 10 floor to box, 10 wall balls. 


WArm up:  2 min cardio,  3x10 (inchworms, air squats, ring rows)

Superset, 3 sets:
A. 3 x heavy close grip bench
Straight into: 15 reps at lighter weight (work wit a partner to change weights.
B. 15 x banded tricep extension (on each arm)

For time:
21,15,9 reps of:
pull ups
sit ups
air squats



3 rounds, not for time:
DB one arm shoulder rises (slow & controlled, light weight) x 10 reps (each side)
Behind neck snatch grip press x 8 reps
Flys x 12 reps
Twsters 20 rep (each tap is one rep)

15 minute AMRAP
200m Run
5 Hang Cleans 135/95lb
10 box jumps 24/20 inch


1 clean & jerks, 225/155lbs 

100 Ft. Sled Push,

2 clean & jerks, 205/145lbs 

100 Ft. Sled Push,

3 clean & jerks, 185/135lbs 

100 Ft. Sled Push, 

4 clean & jerks, 155/115lbs 

100 Ft. Sled Push, 

5 clean & jerks, 135/95lbs 

100 Ft. Sled Push, 




2018-02-26 CrossFit Nation WODs


Warm up:  10 cal bike or row,  Banded walks,  10 each direction x 2,  5 minutes bear complex
Front squat warm up to 70-75%

12 min E2MOM (6 rounds):
x 5 reps @ 75% of 1RM

400m run
30 KB Swings 53/35lb
20 KB Walking Lunges 53/35lb

Foam rolling

Warm up:
Tabatas:  do not alternate:  row or bike,  bear crawl, PVC OHS, squat  4 rounds each movement

10 cals row
5 burpees box Jumps 24/20 inch

Burgener Warm up and Skill transfer all with PVC
in prep for:
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps

Scored on loads

Newer athletes may perform a hang power snatch

6:15 Classes will do 8 min AMRAP then:
20 min AMRAP
5 and 5 db clean and jerks
12/14 cal row


20 min AMRAP
8 box jumps
10 power cleans
12/14 cal bike

Warm up:  
10 cal bike or row
banded walks
slrdl, unweighted
coach determines reps and length

10-5-3-1-1-1-3-5-10 reps

Scored on loads

5rft of:
12 SDHP 95/65lbs
12 Push Press 95/65lbs

Anyone with history of shoulder issues will perform American KBS
Cash out:
Tabata Farmers Carry HEAVY 8 sets

Warm up:
2 min cardio, seated banded abduction OR squats,  push ups, t band work.

2 wall balls 20/14lb
2 burpees
4 wall balls
4 burpees
6, 6, 8, 8 and so on

Adaptive:  wall balls and ground to box overs

ODD min: 3 squat cleans
EVEN min: 40 double unders on the even min or practice

Adaptive:   power cleans and calorie bike

Friday 18.2

Saturday TBA



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2018-02-19 CrossFit Nation, Easton Nutritionist, Personal Trainer


Warm up:  200m Row,  3x 10 each:  air squats or pistols,  light kbs, walking lunge,  banded walking steps all directios, hip bridge with band on.  (8 min cap)

Adaptive: 10 cal bike,  3x10 each:  seated banded abduction, unweighted hip bridge, draw the sword, external rotation (t band) 

Met con: 7 min amrap
30 kb swings 70/53lb
10 pistols (alternating) or 20 air squats if you don't have pistols.  Do not pull out the bands for modifications. 

Adaptive:  30 banded seated rows, 8 cal bike

Deadlift-light and quick 15 min cap
10-10-10-10-10 reps

Adaptive:  hip bridges: 5 sets of 10 with barbell

Barbell efficiency:
4 rounds:
Touch and go (speed and efficiency, be consistent)
10 sec on 20 sec off:
Clean and jerk @ 50% (light)
Into, 4 rounds: (add a little weight)
10 sec on 20 sec off:
Clean and jerk @ 60% (a little heavier)

Adaptive:  muscle clean and press

Shoulder mobility


WArm up:  BIKE 10 cal, then 3 sets:  25 SU, 30s samson stretch each side, 5 bear complexes

Conditioning 1
10,9,8 etc to 1 reps of:
Plate ground to OH (or Sandbag) 45/35lb
OH plate lunge 45/35lb
200m run between rounds

1 min: 30-40 double unders
2 min: 45 sec weighted prone hold 45/35lb
3 min: 10 wall balls

Warm up:  Bike/Row 2 minutes, 3 sets: banded walks, 3 strict pull ups, 5 push ups, 7 air squats


75 Back Squats 50% of 1RM
*Everytime you stop complete 1 rounds of Cindy (5 Pull ups, 10 press ups, 15 air squats)
Adjust reps as needed for experience. STopping means you took more than 1 breath at the top

10 db one arm snatch, 65/45lb
20 Hollow Rocks


Coach's choice warm up


200m Run

15 Double Unders

12 box jumps 24/20 inch

4 rounds, EACH side:

15m suitcase carry
10 kb side crunch (side bends)
45 sec side plank
*This whole set is completed on one side, then change to other
**32/24kg kb




Depends on what Friday holds. 



CrossFit in Easton WODS 20171218


Warm up:
2 min Cardio
10-15 Bear Complexes
Group Hip stretches

KB snatch technique

Min 1: 12 KB snatches 70/53lb
Min 2: 12 Front squats 135/95lb

400m run
2 rope climbs
10 power cleans 135/95lb
20 HR push  ups

2 min Cardio
T band:  externat rotation, rows, draw the sword
3x 10 reps and stretch shoulders as needed:  clean and strict press
Between sets do 30s side plank each side. 


 Minute 1  DB snatch x 12,  AHAP
Minute 2:  20 Hollow rocks and seated front rack BB hold for remainder of minute

5 rope pull ups
10 Db power cleans
10 HR Push ups

Warm up:
2 min cardio
Banded squat walks, then 20 banded squats
3 sets of
Clamshells x 10
Hip bridge with empty barbell x 10

Back Squats / Suitcase squats or RDL (standing adaptive only)
Working up to 2rm If you don't know the following percentages, DO THEM ALL ANYWAY by adding a little each set. Prescribed rest is REQUIRED.  This is not a 1rm, we will be doing that soon.  Keep some left in the tank.  

Warm up sets:
1. 10 reps bar only, 30s samson stretch each side
2. 5 @ 40%, 30s pigeon pose each side
3. 4 @ 50%, 30s Hindi Squat for adductor stretch, 30s Calf stretch each side
4. 3@ 60%, rest 1 minute and mobilize as needed.
5. 3 @ 70% rest 2 minutes
6. 2 @ 80% rest 2 minutes
7. Add Weight as desired for 2 reps each. Rest 2 minutes between sets

25 cal row /  20 cal bike (adaptive only)
20 lateral burpees over rower or use a bar, 2 foot take off
15 T2B

Warm up:

Running clock-- get as far as you can
For time:
Power clean 95/65lb
Front squat 95/65lb
*straight into 30m HS walk
...rest 10 mins...-- warm up OHS and do some mobility
12,9,6,3 of:
Power snatch, 1 OHS 135/95lb
50-40-30-20-10 unbroken KBS
...rest 3 mins...
For time:
100 double unders
50 dumbell snatch 65/45lb
60 pistols (alternating)


Warm up:
2 min bike, moderate
40 seated banded hip abduction
30 sit ups/hollow rocks
20 push ups
10 pull ups

Running clock
Power clean
Push up

Directly into 30 strict pullups

Rest 10 minutes—do mobility for shoulders and upper back

12-9-6-3  Snatch, 30s side plank between sets (both sides)
  Rest 3 minutes
10 Min max calorie on the bike. 

Warm up:

1 1/2 TGU (full get up and then just up) + 6 OH walking lunges x 8 sets each arm
30 sec of max reps of x shuttle runs (10m intervals)
30 sec rest
30 sec of Hollow Rocks
30 S Rest

Row 500m
Banded walks
Bear Crawl, in a square
Hip bridge 20 reps
goblet squat 20 reps
KB swing 40 reps

Deficit deadlift 3-3-3-3-3 reps
Stand on extra plates so that your grip on the barbell is lower than in your normal setup.
Suggested Warm up:  10 reps RDL, empty bar,  5 reps 40%,  3 Reps 50%,  3 Reps 70%,  move up from there. If athlete cannot perform a deficit, a modification will be provided
Scored on loads

AMRAP 12 min
4 squat cleans @ 80% of 1RM
12 Strict HSPU
*if scaling, keep HSPU strict but do off abmat(s) or box

Warm up:  2 min bike
Seated banded hip abduction
20 reps clamshells 10 each side
side planks 30s each
20 reps light db presses

Barbell hip bridge,   5 sets of 12

12 min of
4 cleans (heavy!)
12 inverted push ups