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TUESDAY 6.13.2017

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STRONG
Warm-up
Clean and Jerk Warm Up

5 Hi Hang Muscle Cleans
5 Front Squats
5 Press
1 Split Jerk
3 Jerk Balances

Once through with empty bar
Weightlifting
Split Jerk
Off blocks

Build to 1 rep max split jerk
METCON-BURN
CONNECTIVITY
Fast Eddies Ab Routine
25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
Metcon

Ring Dips  +  Pull Ups

EMOM for 10 rounds

6 Strict Ring Dips + 6 Strict Pull Ups + AMRAP Double Unders

In each minute on the start of each minute you are to do 6 ring dips plus 6 pull ups plus as many double unders as possible

 

MONDAY 6.12.2017

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STRONG
MOBILITY
Deep Couch Stretch 

Each Leg 2X for 0:30 each
Weightlifting
Jerk Recovery
Take 15 minutes and build to max Jerk Recovery
Weightlifting
Above Knee Clean (full Squat)

Warm up to 70%

Then 3 X 3 @ 70%
METCON-BURN
Recoverability Row+Burpees
(AMRAP – Rounds and Reps)
22 Minutes AMRAP

1000m row at 85% HR
25 Burpees at 90%+ HR

Rest until HR goes back down to 80% before beginning next 1000m row

Score is number of 1000m rows and number of burpees completed

 

SUNDAY 6.11.2017

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CONNECTIVITY
Fast Eddies Ab Routine
25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
Metcon 

400m Run

THEN-

4 rounds of:

5 Pull Ups
10 Push Ups
15 Squats

THEN-

400m Run

Rest 2 minutes-

500m Row

THEN-

4 Rounds of:

5 Burpees
10 Jump Squats
15 KB Swings 24/16

THEN-

500m Row

Rest 2 minutes

150 Double Unders

THEN-

4 Rounds of:

5 Push Ups on KB
10 Box Jumps
15 Wall Balls

THEN-

150 Double Unders

Rest 2 minutes-

400m Run

5 Pull Ups
10 Push Ups
15 Squats
5 Burpees
10 Jump Squats
15 KB Swings 24/16

150 Double Unders

5 Push Ups on KB
10 Box Jumps
15 Wall Balls

500m Row

 

SATURDAY 6.10.2017

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Warm-up
100 Double Unders for Time
STRENGTH
Bench Press
10 reps empty bar
8 X 40%
6 X 50%
4 X 60%
1 X 70%

THEN-

 5 Sets of 8 reps @ 80%
STRENGTH
ARM BLASTER BICEP CURLS
5 sets of 10 reps AHAP
STRENGTH
Overhead Tricep Extension
5 sets of 10 AHAP
Metcon
Kid n Play
Partner WOD

22 Minute AMRAP

60 Deadlifts 225/185

400m run together

60 Front squats 185/135

400m run together

60 push press 135/95

400m run together

ME Clean and jerks in remaining time 135/95

 

FRIDAY 6.9.2017

By: 0

STRONG
Warm-up
Snatch Warm Up Pull with Position Holds
Pull to below knee
Pull to above knee
Pull to high hang over
Pull to high hang vertical

hold for 3 count at each position

Start with empty bar and increase weight throughout the 3 rounds
MOBILITY
Barbell Ankle Stretch

hold for 0:60
Weightlifting
Power Snatch from floor + Full Squat Snatch from above knees

70% of max
Weightlifting
Power Clean from floor + Full Squat Clean from above knees

70% of max
METCON-BURN
CONNECTIVITY
Hollow Body Holds
4 X 0:30/0:15
Metcon
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

 

THURSDAY 6.8.2017

By: 0

STRONG
Warm-up
Clean and Jerk Warm Up
5 Hi Hang Muscle Cleans
5 Front Squats
5 Press
1 Split Jerk
3 Jerk Balances
SKILL WORK
Banded Jerks
Take 15 minutes and work getting under the bar with PERFECT positioning.
STRENGTH
Back Squat Box Jump Combo
Every 0:90 on the 0:90 for 5 rounds

3 Back Squats @ 78% followed immediately by 3 box jumps 30/24
METCON-BURN
CONNECTIVITY
Fast Eddies Ab Routine
25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
NO REST

Metcon
5 rounds of:

:30 ME Thrusters 95/65
:30 Rest
:30 ME Double-Unders
:30 Rest
:30 Rope Climb
:30 rest

 

WORK EXCHANGE/INTERNSHIPS at CrossFit Hell’s Kitchen

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I am in need of several people to help out at various times throughout the day.

Monday-Friday

6:00-8:00am

1:00-3:00pm

5:00-8:00pm

Checking members in. Assigning HR monitors. New member inquiries. Ringing up sales. Restocking products. Cleaning, organizing and general upkeep.

If you are available at any of those times, and you’d like help, I’d love to have you join the CFHK Team.

Please email me : anthony@crossfithellskitchen.com

 

 

 

WEDNESDAY 6.7.2017

By: 0

STRONG
Warm-up
Tabata Air Squats
8 rounds of 0:20/0:10

Use the first 2 rounds as warm ups
the next 4 rounds paced
last 2 rounds all out
Warm-up
100 ft of Broad Jumps
jump as far as you can each jump
Weightlifting
Power Snatch
4 sets of 1 @ 82%
Weightlifting
Power Clean and Push Jerk
 4 sets of 1 @ 82%
METCON-BURN
STRENGTH
EMOM for 10 rounds:

5 HSPU + 5 Pull Ups

Kipping is ok for both
Metcon
4 rounds of:

6 Power Snatches 135/95
12 TTB
18 Wall Balls 20/14

 

TUESDAY 6.6.2017

By: 0

STRONG
Warm-up
Snatch Pull Stops
1 Snatch Pull to Below Knees, 5 second pause

1 Snatch Pull to Above Knees, 5 second pause

1 Snatch Pull to Hi Hang over the bar, 5 second pause
5 X through with empty bar
Watch position as you pull and hold
Weightlifting
Snatch Pull
3 X 3 @ 95% of 1RM snatch

End in High Hang Vertical

If form on your snatch is limiting factor, and the weights are lower than should be, scale up.
Weightlifting
Snatch Grip Deadlift
3 X 3 @ 110% of 1RM snatch

If form on your snatch is limiting factor, and the weights are lower than should be, scale up.
STRENGTH
Overhead Squat
1 X 85%
2 X 2 @ 75%
METCON-BURN
Fast Eddies Ab Routine
25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
NO REST

Metcon
500 m row
warm up pace focus on technique

Legs-Body-Arms-Arms-Body-Legs

THEN-

EVERY 4:00 on the 4:00

4-500m rows

 

MONDAY 6.5.2017

By: 0

STRONG
Warm-up
Snatch Warm Up 3
5 Muscle Snatch
5 BHN Press
5 OHS

3 X through empty bar
Weightlifting
Snatch
Warm up/ build up to 77%

then

3 sets of 1 @ 77%

FULL SQUAT or SPLIT- NO POWER
Weightlifting
Clean and Jerk
Warm up/build up to 72%

then

3 sets of 1 @ 72%

Squat clean split jerk ONLY

NO POWER or PUSH
METCON-BURN
STRENGTH
Front Squat Box Jump Combo
EMOM for 5

3 front squats @ 78%  +  3 Box Jumps 30/24
STRENGTH
Ring Dips  +  Pull Ups

EMOM for 10 Rounds

6 strict ring dips  +  6 strict pull ups
Metcon
10 Minute AMRAP

15 Burpees
15 Thrusters 65/55