31/05/16

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 4 (No Measure) 5 rounds: 30:30 rowing Start at 70% capacity, increase gradually to around 90% pace. Stretch Weightlifting Thruster (1-1-1-1-1) 10 mins to establish 1 rep max Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: 20 cal row 20 lateral burpees (over the rower) 20 situps

30/05/16

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CrossFit Taipan – CrossFit Warm-up Standard warm-up 15 (No Measure) 400m run Stretch Metcon White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011To learn more […]

27/05/16

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 5 (No Measure) Run 400m Gym drills Stretch Metcon Metcon (Distance) 10 rounds, max distance: Row, 40 seconds Rest, 20 seconds Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: 15 wall balls 10 burpees 5 pullupsProgrammed by Mikey Hart for winning last month’s challenge of max plank […]

26/05/16

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 2 (No Measure) Run 400m THEN Tabata: Skipping (singles or double unders) X-band walk (10 secs each direction) Monthly challenge Back Squat (10-5-3-Max ) Metcon Death by burpees (Time) With a continuously running clock do one burpee the first minute, two burpees the second minute, three burpees the […]

25/05/16

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 13 (No Measure) 3 rounds, 20 seconds on each: Pushups Kipping swing / Active hang Single-leg deadlift Lunges Squats QUALITY NOT SPEED! Gymnastics Kipping pullup (Tech, build to max set) Technique work Metcon Metcon (Time) For time: 50 cal row 40 toes to rings 30 wall balls 20 […]

24/05/16

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CrossFit Taipan – CrossFit Warm-up Standard warm-up 15 (No Measure) 400m run Stretch Metcon Metcon (AMRAP – Rounds) 24 min EMOM: 10 toes to bar 5 shoulder to overhead, 60/40kg 15/12 cal row 10 ring dips

23/05/16

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 3 (No Measure) Tabata: Hollow hold Superman hold THEN 3 rounds: 5 ring rows 5 pushups Weightlifting Front Squat (3-3-3-3-3) 10 mins to build to heavy triple. Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 10 pushups 10 box jumps, 24″/20″

21/05/16

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CrossFit Taipan – CrossFit Warm-up ‘Roxanne’ (No Measure) Metcon Metcon (AMRAP – Rounds and Reps) In teams of 3, 30 min AMRAP: 90 double unders / hollow hold 90 cal row / deadlift hold 100/70kg 90 wall balls / squat hold 90 C2B pullups / dead hang One team member performs the work at a […]

20/05/16

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CrossFit Taipan – CrossFit Warm-up Standard warm-up 15 (No Measure) 400m run Stretch Weightlifting Hang Snatch (3-3-3-3-3-3-3) Metcon Metcon (Time) 3 RFT: 10 hang power snatch, 35/25kg 20 situps

19/05/16

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 4 (No Measure) 5 rounds: 30:30 rowing Start at 70% capacity, increase gradually to around 90% pace. Stretch Gymnastics Toes-To-Bar (5-5-5-Max-Max-Max) Metcon CrossFit Games Open 13.3 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups