CrossFit Elizabethtown – CrossFit Warm-up Complete 2 rounds: Hang from Bar, 20 sec Rest 20sec Banded pull-aparts x20 Rest 20sec Hanging Twists x10 (5L/5R) Rest 20 sec Dual KB, single arm row, alternate each rep x10 (5L/5R) Ring Rows (8-8-8-8-8) *Movement Tempo: 2111 **Utilize false grip Metcon (Time) 5RFT: 250m Row 15 Hand-Release Push-Up Rest...Continue Reading

Metcon (Time) For Time: 30-20-10 Cal Row KB Swing Goblet Squat *use same kettlebell for kb swing and goblet squat. Hang Power Clean (3-3-3-3-3) *Utilize same weight acrossContinue Reading

Have a Merry Christmas!! We look forward to seeing you back tomorrow!Continue Reading

12 Days of Christmas (Time) 1 Muscle-up 2 Burpees 3 Chest to Bar 4 Push-ups 5 Pull-ups 6 Thrusters 7 Bar Over Burpees 8 KBS 9 Sit-ups 10 Iron Mikes 11 KB Taters 12 Box Jumps 12 Days of Christmas #2 (Time) 1 Chest to Bar 2 Burpees 3 Pull-ups 4 Push-ups 5 Ring Rows...Continue Reading

Bench Press (10 Minutes to build to a heavy single) Metcon (No Measure) Min 1: 100 Ft. DB/KB Suitcase Carry Min 2: 100 Ft. Crab Walk Min 3: 10 DB/KB Suitcase Deadlift Min 4: 10 Max effort Broad Jump *Complete 4 Rounds **If you do not complete the specified number of movements within the minute,...Continue Reading

Handstand Walk (1 max effort attempt) 10 Ft. = 1 Rep *Utilize 15-20 Minutes; Work progressions, i.e. Tripod, handstand holds (assisted/non-assisted) Metcon (Time) For time: 100 ft. Handstand Walk/Bearcrawl 75 Cal Row 50 Box Jumps 25 BurpeesContinue Reading

Warm-up (No Measure) Banded Side Steps x 20 Banded Forward Walk x 20 Banded Backward Walk x 20 Banded Hip Bridges x 8 (2 second pause at the opening of the hip) Banded Single Leg Hip Bridge x 8/each leg Complete 2 sets: 8 Banded Pull Throughs Rest 15 seconds 12 Lunges, alt. (6L/6R) Rest...Continue Reading

Bench Press (3-3-3-3-3) New Tempo: 30X1 3 Seconds down 0 Seconds in the bottom X: Explode out of bottom 1 second at the top *Work up to a heavy 3 for the day. Metcon (Distance) Run for max distance in 7 minutes -Rest for 3 minutes- Row for max distance in 7 minutes -Rest for...Continue Reading

Back Squat (3-3-3-3-3) New Tempo: 30X1 3 Seconds down 0 Seconds in the bottom X: Explode out of bottom 1 second at the top *Work up to a heavy 3 for the day. The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat...Continue Reading

Gymnastics Complete 3 Sets: Hollow Body Hold 30 Sec Seal Stretch 30 Sec Complete the following: Accumulate 1 minute hanging from the bar -Rest 90 Seconds- Accumulate 45 seconds hanging Knees-over-hips -Rest 90 Seconds- Accumulate 30 Second hanging L-Sit Complete the following: Accumulate 1 minute in ring dip support -Rest 90 Seconds- Accumulate 1 minute...Continue Reading