01/07/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up:

1 Min Easy Row

15 Medicine Ball Deadlifts

1 Min Easy-Medium Row

15 Squat to Medicine Ball

30 Sec Medium Row

10 Medicine Ball Strict Press

30 Sec Faster Row

10 Medicine Ball Slams

MOBILITY:

1 Minute Medball Squat Hold (Use elbows to push knees out, stay on heals)

KB Ankle Stretch – 45 Sec each Side

Skill/Strength

Warm-up (No Measure)

Discussion of movements:

WALLBALL

-Discuss technique – go through movement form and coach as needed.

Then,

5 Front Squats

5 Push Press

5 Wallballs

KB SWINGS

Discuss Technique.

Then with a light weight,

5 KB Deadlifts

5 Russian KB Swings

5 American KB Swings

ROWING:

Discuss Technique

Then,

30 Seconds easy

20 Seconds Moderate

10 Second Sprint

Rehearsal of WOD:

20 Seconds of Wallballs

20 Seconds of KB Swings

20 Seconds Row

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Kettlebell Swings (53/35)

1 Minute Calorie Row

1 Minute Rest

Level 1: 14/10; 35/26

Level 2: 10/8; 26/18

Level 3: 8/6; 18/10

Mobility

Warm-up (No Measure)

Mobility:

Childs Pose – Walk hands to left, right and back to center

Thread the Needle – Both sides 45 Seconds

Grab a foam roller – pick a movement from the poster by mobility area and attack it

01/05/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Announcements:

**6AM Class will be cancelled effective next week

**7:30PM CrossFit will be Bootcamp for the next 4 weeks on Mon and Wed only. Tues and Thurs is still there!

**Fitness Reimbursement – It is now offered at Crusher! Yeah! Sign up online.

**Please no food in the kids area – and wash hands before entering!

Play Bucket Toss to Warm Up-

Coach will explain!

Skill/Strength

Warm-up (No Measure)

Prep Overhead and for Workout

As a group, briefly review the Overhead Movements with an empty barbell (or PVC) as:

Cuban Press—Press—Push Press—Push Jerk—Split Jerk

Then, work up from your lightest weight to heaviest weight using:

10 reps (add weight)

8 reps (add weight)

6 reps (first weight)

5 reps (second weight)

4 reps (third weight)

3 reps (fourth weight)

*Practice cycling while the loads are still light enough.

*Then, bring the load down to your lightest weight and prep as needed for the workout.

*If needed, row a quick 100 m to get your heart rate back up

Metcon

Metcon (Time)

14 Shoulder-to-Overhead

Row 1k

12 Shoulder-to-Overhead

Row 500 m

10 Shoulder-to-Overhead

Row 1k

8 Shoulder-to-Overhead

Men: 135-155-185-205

Women: 95-105-115-135

RX+:

Men: 155-185-205-225

Women: 115-125-135-155
Level 1: Men: 115-135-165-185

Women: 75-85-95-115

Level 2: Men: 95-115-135-155

Women: 65-75-85-105

Level 3: Men: 45-65-75-95

Women: 35-45-55-65

Mobility

Warm-up (No Measure)

1 min. each side Pole Stretch + 1 min. each side Side Pole Stretch.

01/04/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Announcements:

**6AM Class will be cancelled effective next week

**7:30PM CrossFit will be Bootcamp for the next 4 weeks on Mon and Wed only. Tues and Thurs is still there!

**Fitness Reimbursement – It is now offered at Crusher! Yeah! Sign up online.

**Please no food in the kids area – and wash hands before entering!

Get Sweaty With a Light KB!

8-7-6-5-4-3-2-1

Good Mornings

High Pulls (use two arms instead of one)

Goblet Squats

Russian Swings

Halos

Hip/Squat Drills #2 (use light-mod. KB)

2 rounds

10 Goblet Squats (slow controlled)

10 Dynamic Pigeon Poses (5 each side)

10 Cossack Squats + 5-sec. Pause at each rep (5 each side, hold KB)

10 Wall Squats (slow controlled)

Skill/Strength

Warm-up (No Measure)

Rope-Climb Technique/Shoulder Prep

First review the various Rope-Climb techniques and the Shoulder-Prep movements.

Then, in partners, while one person works on the Rope-Climb portion, the other works on the Shoulder Prep.

P1) 5 Seated to Standing

P2) 5 reps Standing Letters holding two light plates

Switch

P1) 2-3 Rope Climbs (or Attempts, Box Climbs, or more Seated to Standing)

P2) 5-10 reps Standing Shoulder Elevation/Depression with Plates

Switch

KB and Workout Prep

With the same KB you used in the warm-up, as a group perform:

6 Split Squats (each side). When you switch legs, switch arms, too. Figure out which way is more comfortable to hold the KB depending on which leg is forward.

6 Press + 5-sec. Hold Overhead (each side)

Then, using workout weight, perform:

4 laps OH Carry (2 each arm)

6 Split Squats each side/arm

Metcon

Metcon (Time)

3 rounds

4 laps 1-arm KB OH Carry (R)

9 1-arm KB Split Squats (R)

3 Rope Climbs

4 laps 1-arm KB OH Carry (L)

9 1-arm KB Split Squats (L)

KB: 53/35 lb.
Scale load of KB and to Seated Rope Climbs

Mobility

Warm-up (No Measure)

Under the body shoulder stretch (30 secs e/s)

Child’s Pose (1-2 minutes while walking hands to left/center/right)

01/03/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Announcements:

**6AM Class will be cancelled effective next week

**7:30PM CrossFit will be Bootcamp for the next 4 weeks – Mon and Wed only… Tues and Thurs will still have 7:30pm

**Fitness Reimbursement – It is now offered at Crusher! Yeah! Sign up online.

**Please no food in the kids area – and wash hands before entering!

Get Sweaty in Partners!

While one person performs 10 cals. on the rower, the other performs

Alternating Long Lunges + Samson Stretch

Switch

While one person performs 10 cals. (faster than before) on the rower, the other performs

AMRAP 5 Jumping Lunges + 5 Standing Toe-Touches (Bend over and touch toes—Yup!)

Switch

In Partners or Groups of Three (I go, you go)

2 sets

5 Plated Good Mornings + 10-sec. Superman Hold at top position.

5 Sit-ups

Skill/Strength

Warm-up (No Measure)

Prep for Workout

10 Box Step-ups + 5 Box Jumps

10 Kipping Swings + 5 Hanging Leg Raises + 5 Toes-to-Bars (or attempts)

10 Sit-ups

*Prep as needed for the workout

Metcon

Metcon (AMRAP – Reps)

4 min. Row for Cals.

2 min. Toes-to-Bars

2 min. Superman Hold w small plates

4 min. Row for Cals.

2 min. Modified GHD Sit-ups

2 min. Box Jumps (24/20 in.)

4 min. Row for Cals.

Scaled Option:

4 min. Row for Cals.

2 min. Lying Hands-to-Feet

2 min. Superman Hold

4 min. Row for Cals.

2 min. Sit-ups

2 min. Step-ups

4 min. Row for Cals.

Mobility

Warm-up (No Measure)

Row/Walk for 3-5 min. to get HR down

01/02/2018


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Squatting Warm-up

Min. 1: 20 Air Squats

Min. 2: 45-sec. Hold Bottom of Squat

Min. 3: 20 Cossack Squats

Min. 4: 45-sec. Hold Bottom of Squat

Min. 5: 20 Air Squats

Squat/Hip Drills #1 (empty barbell)

2 rounds

6 reps at each position of Jami Squat Drill (BB on back)

6 Warrior Pose (with barbell) 3 each side (hold 5 sec. each rep)

Round-the-room Tall Duck Walks (no BB)

6 Good Mornings to Squat (with barbell)

Skill/Strength

Warm-up (No Measure)

Prep for Back Squats

Review, then perform:

10 reps with empty barbell

8 reps, add load

6 reps, add load

3-4 x 5 reps

*Increase load each round until you reach working weight.

Perform Squat Sets

*Perform one set every 4-5 min.

Weightlifting

Back Squat (5-5-5-5-5)

5×5 Heavy across the board

Extra Credit

Warm-up (No Measure)

3 rounds

30 sec. Side Plank (R)

30 sec. Sit-ups

30 sec. Side Plank (L)

30 sec. V-Ups

30 sec. Supine Plank

Mobility

Warm-up (No Measure)

Couch stretch (1 minute e/s)

Downward/Upward Dog

Foam roll out areas as needed

1/02/18


C44 – CrossFit

Equipment:

Warm-up (No Measure)

Jump rope

Box

Warm-up

Warm-up (No Measure)

Set a 10 min clock and keep moving through the following 4 movements:

40sec Jump Rope (DU/singles)

20sec Superman hold

20sec Hollow Body Hold

20 sec Squat jumps (scale to air squats)

Skill/Strength

Warm-up (No Measure)

Seated Box Jump

Spend 8mins to build to a tough height for a single rep

Prep for WOD

Warm-up (No Measure)

Prep for workout by performing as you will in the wod:

10 box jumps

Practice box pushes for 2 lengths of gym

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

20 box jumps

20m (down the gym and back)
Scale to small box jumps or step-ups and small box pushes

Mobility

Warm-up (No Measure)

Grab a heavy KB-

KB ankle/calf smash (2min e/s)

3x through Down dog to childs pose. Stretch out calves in downdog

01/01/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Happy New Year!

Grab a Light DB

*Perform in partners if needed- have one person Run while the other performs DB movements.

4 laps Rig Run

10 Air Squats

10 Cossack Squats (5 each side)

4 laps Rig Run

5 Strict DB Presses (R)

5 Front Squats (shouldered R)

5 Strict DB Presses (L)

5 Front Squats (shouldered L)

4 laps Rig Run

10 Windmills (5 each side)

4 laps Rig Run

10 Single-Arm DB OHS (5 each side)

Warm-up (No Measure)

Happy New Year!

Grab a Light DB

*Perform in partners if needed- have one person Run while the other performs DB movements.

4 laps Rig Run

10 Air Squats

10 Cossack Squats (5 each side)

4 laps Rig Run

5 Strict DB Presses (R)

5 Front Squats (shouldered R)

5 Strict DB Presses (L)

5 Front Squats (shouldered L)

4 laps Rig Run

10 Windmills (5 each side)

4 laps Rig Run

10 Single-Arm DB OHS (5 each side)

Skill/Strength

Warm-up (No Measure)

Briefly Review the Thruster with an empty barbell (Or Dumbbell for C44) as a group:

Front Squat—Press—Push Press—Thruster

Prep for Workout

3 rounds

5 Thrusters

*Take 3 sets to get to working weight.

*Perform the last set at working weight.

*Prep as needed for the workout.

Metcon

Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
C44: Medium weight DB

Level 1: 115/75

Level 2: 95/65

Level 3: 75 Thrusters, 45/35

Perform 3 Burpees or scale to Kickbacks

Mobility

Warm-up (No Measure)

Take a few laps around rig and stretch out your quads.

12/31/2018


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Play Sharks and Minnows to Warm Up

Then,

Mobility in Partners

2 Rounds

1 min. Over-the-Shoulder Stretch, each

1 min. Plate OH Shrugs (One person holds a plate static overhead, while the other Shrugs with a plate overhead, then switch.)

Skill/Strength

Warm-up (No Measure)

Prep for Workout in Partners

Review the movements as:

Ring Push-ups: Inchworm + Push-up—Push-ups—Ring Push-ups

Knees-to-Elbows: Hanging Kipping Swing—Strict Knees-to-Elbows—Knees-to-Elbows

KB Swing with two loads lighter than workout weight: Deadlift—Russian Swing—Full Swing

Front Squat with empty barbell

*Perform 5 or so reps at each progression, or until moving well.

Then, perform:

8 Front Squats (add weight)

8 KB Swings (add weight)

8 Front Squats (workout weight)

8 KB Swings (workout weight)

6 Ring Push-ups (use workout modification)

6 Knees-to-Elbows (use workout modification)

*Prep as needed for the workout.

Metcon

Metcon (Time)

P1 Performs:

15-10-5

Ring Push-ups

KB Swings (53/35 lb.)

While P2 Performs:

AMRAP Cal. Row

Switch

Then:

P1 Performs:

15-10-5

Knees-to-Elbows

Front Squats (135/95 lb.)

While P2 Performs:

AMRAP cal. Row

Switch

Level 1: 35/26, 115/75

Level 2: 26/18, 95/65

Level 3: 18/10, 45/35
Scales:

Regular or elevated Push-ups

Hanging Knee Raises

Mobility

Warm-up (No Measure)

3 min. Hold Quad Stretch. Lift hips for 15 sec. every minute.

3 min. Lie with legs up the wall and arms extended overhead holding barbell or dumbbell.

Hansen (Crusher Partner Style)


C44, Crusher CrossFit – Waconia, Crusher CrossFit Kids & Teens – CrossFit

Warm-up

Warm-up (No Measure)

With a partner

(Grab a Plate and Light KB)

1 partner performs 20 plated good mornings while the other does air squats (switch)

1 partner performs 20 KB DL while other partner does Upward Dog-Downward Dog

1 partner performs 20 lunges in place while other does dynamic pigeon pose

Then 2 rds

Complete 10 reps each of partner over and unders

Grab KB that is lighter than WOD weight

10 KB DL

10 Russian Swings

10 American Swings

Increase weight to WOD weight and perform with partner Sychro

5 KB DL

5 Russian Swings

5 American Swings

Then grab your ABMAT and Med Ball for Situps Toss to Partner

Complete 10 Synchro Situps and then 10 (5 each Situp Toss to Partner)

Then 1 rd of practice for WOD

5 Synchro KB Swings

10 Burpees ( 5 each you go I go)

10 Situps toss to partner (5 each)

Warm-up (No Measure)

With a partner

(Grab a Plate and Light KB)

1 partner performs 20 plated good mornings while the other does air squats (switch)

1 partner performs 20 KB DL while other partner does Upward Dog-Downward Dog

1 partner performs 20 lunges in place while other does dynamic pigeon pose

Then 2 rds

Complete 10 reps each of partner over and unders

Grab KB that is lighter than WOD weight

10 KB DL

10 Russian Swings

10 American Swings

Increase weight to WOD weight and perform with partner Sychro

5 KB DL

5 Russian Swings

5 American Swings

Then grab your ABMAT and Med Ball for Situps Toss to Partner

Complete 10 Synchro Situps and then 10 (5 each Situp Toss to Partner)

Then 1 rd of practice for WOD

5 Synchro KB Swings

10 Burpees ( 5 each you go I go)

10 Situps toss to partner (5 each)

Metcon

Metcon (Time)

Hansen – Partner Style

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

5 Rounds for Time

30 KB Swings 70/53 (syncro with partner)

30 Burpees (you go I go)

30 MedBall Situps with Partner 20# (15 each)

L1 53/35 14#

L2 35/26 12#

L3 26/18 (20 burpees, Unweighted Situps)

12/29/2018


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Prep the Sled Push

Run 2 minute Rig Run as a group, then perform:

4×3 lengths Sled Push

Skill/Strength

Warm-up (No Measure)

Prep for Workout

Run through one round of:

60 Double-unders/Singles

2 lengths Sled Push

6 laps Farmers Carry

*Use workout modifications/loads.

*Adjust as needed and prep for workout

Metcon

Metcon (5 Rounds for reps)

5 Rounds for Reps

1 minute Double Unders

1 minute Sled Push

1 minute Farmers Carry/Hold

3 minutes rest
Load should be moderate and unbroken

Scale DU to Singles

Mobility

Warm-up (No Measure)

Lax ball to calves and forearms

KB smash to quads