08.29.14 | CrossFit Axis

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Strength / Skill:
Front Squat, 3-3-3-3-3
Hip/Back Extensions, 3 X 10

MetCon: AMRAP 20:00
1 Lap Bear Crawl
2 Burpees
3 Wall Ball Shots (20/16#)
4 Sit ups
5 Push ups
6 Lunge Steps

08.27.14 | CrossFit Axis

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Skill / Strength: Bench Press 3 X 10
Body Row 3 x AMRAP (5-15 reps)

MetCon: For time:
21 Shoulder-to-Overhead (95/65#, from floor)
21 Pull ups
21 Candlesticks
Run 800 m.
15 Candlesticks
15 Pull ups
15 Shoulder-to-Overhead
Run 200 m.

Mobility: Pigeon pose 3 x :30 each side

08.26.14 | CrossFit Axis

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Skill / Strength: Press 3X10
Pull ups 3xAMRAP (5-15 reps, use band if necessary)

MetCon: EMOM 15:00
4 TTB
5 Box Jumps or Step ups
6 Squats

Mobility: Calf stretch on wall, 3 x 40 seconds each

08.26.14 | CrossFit Axis

Early morning "Death by 10 Meters" on the new pavement.

Early morning “Death by 10 Meters” on the new pavement.

Skill / Strength: Deadlifts 3-3-3-3-3 Build to a heavy triple

MetCon: 4 rounds for time:
50 Double Unders (4:1)
30 AbMat Sit ups
20 Push ups (hands release)

Mobility: Foam roll/LAX ball mid-back

08.25.14 | CrossFit Axis

Congratulations to a great group of young men that made Chicago proud!

Congratulations to a great group of young men that made Chicago proud!

Skill / Strength: “Death by 10 meters” starting at 5

MetCon: 3 rounds for time:
10 KB Overhead Squats
20 KB Pass through Lunge steps
30 KB Swings

08.23.14 | CrossFit Axis

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Strength/Skill: Power Snatch / Snatch Balance / OHS, 5 x 1+1+1

MetCon: 5 RFT
8 TTB
12 KBS
16 Air Squats

Mobility: Cat/cow positions 2 x 20 seconds each

 

08.21 & 22.14 | CrossFit Axis

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Skill / Strength:
PVC Overhead Squats 4 X 12
Wall Ball Shots, EMOM 7:00, 12 reps
MetCon:
15:00 AMRAP
1 lap Frog hop Burpees (# of jumps = X)
X DB Push Press (30/20#)
X Box Jumps (24/20″)
X Candlesticks
X Lunge steps

 

08.20.14 | CrossFit Axis

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Skill / Strength:
Handstand progression (kick up/wall walk/HSPU with mat)
GHD Sit ups 3 X 10

MetCon:
“Fight Gone Bad” (CFAX Modification)
3 rounds for total reps (cal.)
1:00 at each station, 1:00 rest between rounds, NO transition time between stations:
Wall Ball Shots
Clean Pulls (75/45#)
Box Jumps (20″)
Push Press (75/45#)
KB Swings (35#)

 

08.19.14 | CrossFit Axis

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Strength / Skill:
Front Squat, 5-5-5
Hip/Back Extensions, 3 X 10

MetCon:
5 Rounds, As Many Reps as Possible:
:20 Deadlift 155/105
:40 Rest
:20 Hang Power Clean 155/105
:40 Rest
:20 Push Jerk 155/105
:40 Rest

Mobility:
Couch Stretch, 3 X :30 each side