5994 Judd Road Oriskany, NY 13424 P: (901) 826-5613

Announcements

This is for our new online apparel
https://fs30.formsite.com/masterimages/CFE2018/index.html

CrossFit Exagora – CrossFit for Kids

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Warm-up (No Measure)

200 M Run

Air Squats

Spidermans

Walking Lunges

Toe Walk

Heel Walk

High Knees

Butt Kicks

Quad Stretch

Pigeon Pose

Wrist Stretch

Crossover Cables

Skill

Front Squat

Work up to 8-10 Reps

Metcon (Time)

15-12-9-6-3

Power Cleans

Bar Facing Burpees

Skill

Hand Stand Push Ups

Hand Stand Lowers

Hand Stand Holds

Announcements

This is for our new online apparel
https://fs30.formsite.com/masterimages/CFE2018/index.html

CrossFit Exagora – CrossFit

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Warm-up (No Measure)

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

Side Shuffle

High Knees

Butt Kickers

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Movement prep and coaching

Front rack

Wrist Stretch

Childs pose

Burgner clean warm up

:15 Seconds Single Unders

:15 Seconds Small Jump to Hand Target

:15 Seconds Higher Jump to Hand Target

:15 Seconds Double Unders

Movement Prep

10 Scap Pull-ups

10 Kipping Swings

5 Knees to Chest

3 Toes to Bar

Movement Prep

10 Scap Pull-ups

10 Kipping Swings

5 Knees to Chest

3 Toes to Bar

Metcon (Weight)

“Mani-Pedi”

On the 2:00 x 7 Sets:

36 Double Unders

9 Toes to Bar

3 Power Cleans

Combining strength and skill within today’s workout. Athletes will complete one round every two minutes, building in weight on the power clean as they see fit to a heavy triple for the day. These do not have to be completed “touch-and-go”, however they should be at a weight where a single repetition is always there. Score today is the final completed weight on the barbell.

Post WOD Recovery

Walk 400 meters right after your last set of work

Lacross ball to foot

Couch stretch

banded bully from rig (read posters)

Extra

8 rounds of

Burpee Broad jumps in the grass or inside if space permits

distance is from back of building to front of building

or if inside length of turf

Announcements

This is for our new online apparel
https://fs30.formsite.com/masterimages/CFE2018/index.html

CrossFit Exagora – CrossFit

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Warm-up (No Measure)

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Active Samson

Faster Row

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Movement prep and coaching

Childs pose

Pride squat

cross over cables

Movement Prep

Each Arm. With Lighter Weight

3 Deadlifts

3 Hang Cleans

3 Push Press

3 Hang Clean and Jerks

With Workout Weight

3 Hang Clean and Jerks

Establish Dip position in the push press and receiving position work up in the weight

Push Press (heavy set of 5 )

Rehearsal

1 Round

4 Calorie Row

4 Wallballs

4 Dumbbell Hang Clean and Jerks

Metcon (Time)

“Speed Boat”

3 Rounds For Time:

30/21 Calorie Row

25 Wallballs (20/14)

20 Dumbbell Hang Clean and Jerks (50/35)

Athletes will begin the day by building to a “heavy” set of 5 on Push Press. Heavy is relative for the day and prioritizes movement over loading. Within the metcon, athletes will switch arms every 5 repetitions on the dumbbell hang clean and jerks. These should be completed a weight that they could complete 20+ unbroken repetitions if necessary. If short on equipment, stagger athletes by 2-3 minutes on rowers.

Post WOD Mobility

Banded Bully

worlds greatest stretch

Extra

Ski Erg 10 Cal

Farmer carry 70 ft increase weight

x 5

Announcements

This is for our new online apparel
https://fs30.formsite.com/masterimages/CFE2018/index.html

CrossFit Exagora – CrossFit for Kids

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Warm-up (No Measure)

2 Minutes Single Unders

12 Sit Ups

12 Push Ups

12 Air Squats

Samson Lunges

Walk outs

High Knees

Butt Kicks

Soldier Kicks

Pigeon Pose

Spidermans

Skill

Toes to Bar

Metcon (Time)

21-15-9

Box Jumps

Toes to Bar

Push ups

Skill

Cleans and Push Press

Announcements

This is for our new online apparel
https://fs30.formsite.com/masterimages/CFE2018/index.html

CrossFit Exagora – CrossFit

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CLW GONE BUT NOT FORGOTTEN (Time)

The Workout:

For Time

400 m run

2 burpees

27 air squats

6 box jumps/steps

400 m run

4 burpees

12 push-ups

7 wall balls/or wall ball front squats

400 m run

6 burpees

7 slam balls

11 sit-ups

400 m run

Rx or Advanced Workout

400 m Run with wallball/slam ball 20/14

2 Burpee Pull Ups

27 Goblet Squats 53/35

6 Box Jump Overs

400 m Run with wall ball or slam ball

4 Burpee Pull Ups

12 Hand Stand Push Ups

7 Wall Balls 30/20

400 m Run carrying wall ball/slam ball

6 Burpee Pull Ups

7 Slam Balls

11 Toes To Bar

400 m Run with wall ball

You and your teammate will begin with a 400m run. Once you both return you can begin the work. While one team member is completing the work, one will hold a plate 45 men 25 wormen. Both team members will complete all the movements before beginning the 400m run. All movements can be scaled as necessary.

Announcements

This is for our new online apparel
https://fs30.formsite.com/masterimages/CFE2018/index.html

CrossFit Exagora – CrossFit

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Warm-up (No Measure)

Garage Dog Warm up

:30 Seconds

Walkouts

Air Squats

Push-up to Down Dog

Active Samson

Active Spidermans

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Wrist Stretch

Front Rack

Pride Squat

Movement prep and coaching

Performed with an empty barbell

Burgner Warm up Same as snatch but with clean

5 Deadlifts

Front Rack Hold

4 Front Rack Drops

2 High Hang Power Cleans

2 Hang Power Cleans

Overhead Hold

4 Pausing Push Jerks

then

Full Complex with Empty Barbell

Rehearsal

With lighter weight

1 Round

6 Deadlifts

4 Hang Power Cleans

2 Push Jerks

Build to workout weight

1 Round

4 Deadlifts

3 Hang Power Cleans

2 Push Jerks

Metcon (Weight)

Hang Power Clean

Heavy Set of 2 in 12 minutes

This is your score today

followed by…

Modified “DT”

5 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans

6 Push Jerks

Or

“DT”

2 Rounds:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Post WOD Recovery

Row bike walk 3-4 min

Foam roll upper back and lats

Hip floss from rig

Extra

Accumulate

30 GHDs

30 Reverse Hypers

Announcements

This is for our new online apparel
https://fs30.formsite.com/masterimages/CFE2018/index.html
The new 12 week cycle has started read about it here.

Members Information

Less than 2 weeks away please register and or donate for our CLW event
https://app.wodifyarena.com/Event/Event.aspx?u=clwgonebutnotforgotten2018

Also sign up for a friendly in house competition on the back white board

CrossFit Exagora – CrossFit

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Warm-up (No Measure)

1 Minute

Easy Bike

Active Spidermans

:45 Seconds

Medium Bike

Active Samson

:30 Seconds

Faster Bike

Push-up to Down Dog

Pigeion Pose

Childs Pose

Couch

10 Scap Pull-ups

10 Kipping Swings

5 Knees to Chest

3 Toes to Bar

Garage Dog Warm up

10 Weightless Walking Lunges

Establish OH Lunge Position

10 plate Walking Lunges

Movement prep and coaching

Keeping the legs as straight and as tight as possible will help minimize some of the fatigue on the toes to bar from the bag. It is common to see the knee bend in the back swing of the movement. To avoid this fault and preserve some power, athletes can think about flexing their quads throughout the kip. It is nearly impossible to bend the legs if the quads are on. This will only refer to the back swing. Once the legs pass in front of the body, athletes can then bend the knees to make contact with the bar or the chest.

Rehearsal

1 Round

7 Toes to Bar

7 Calorie Bike

25ft. Walking Lunge

Metcon (Time)

“Wreckless”

For Time:

27-21-15-9:

Toes to Bar

After each round:

20/14 Calorie Bike

50′ Plate Walking Lunge (45/25) Length of box wall to window

Scale for T2B

Candle Sticks

Post WOD Recovery

Light bike 3 min

foam roll quads

Couch stretch

Extra

EMOM 8

1 strict press

1 push press

1 Split jerk / push jerk

From the rack increase weight each time

Announcements

This is for our new online apparel
https://fs30.formsite.com/masterimages/CFE2018/index.html
The new 12 week cycle has started read about it here.

Members Information

Less than 2 weeks away please register and or donate for our CLW event
https://app.wodifyarena.com/Event/Event.aspx?u=clwgonebutnotforgotten2018

Also sign up for a friendly in house competition on the back white board

CrossFit Exagora – CrossFit for Kids

View Public Whiteboard

Warm-up

Row 250 M

Samson Lunges

Walk Outs

Push Up to Downward Dog

Air Squats

High Knees

Butt Kicks

CROSSOVER CABLES

Skill

Power Cleans

Push Press

Metcon (Time)

Power Cleans

10,9,8,7,6,5,4,3,2,1

Push Press

1,2,3,4,5,6,7,8,9,10

Skill

Toes to Bar

Announcements

This is for our new online apparel
https://fs30.formsite.com/masterimages/CFE2018/index.html
The new 12 week cycle has started read about it here.

Members Information

Less than 2 weeks away please register and or donate for our CLW event
https://app.wodifyarena.com/Event/Event.aspx?u=clwgonebutnotforgotten2018

Also sign up for a friendly in house competition on the back white board

CrossFit Exagora – CrossFit

View Public Whiteboard

Warm-up (No Measure)

:30 Seconds

Jumping Jacks

Quad Stretch

Active Samson

Knuckle Drags

Active Spidermans

Air Squats

Garage Dog Warm Up

Partner up Partner A sits on floor with arms extended out to the sides. Partner B Jumps over arms then over legs then over arm and back 5 times then switch

Footwork Warm-up

Lateral Shuffle

Forward and Back Shuffle

Two Feet In Lateral (Both Directions)

Two Feet In Front Facing

Two Feet Hops Front Facing

Single Leg Hops Front Facing (Both Legs)

Bear Crawl

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

5 Front Squats

Movement prep and coaching

Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls

Full Bergner Warm up

.1. down and finish (speed thru the middle)

2. down + finish + elbows high and outside (keep bar in least line of resistance)

3. down+finish +elbows high and outside +muscle snatch: turn over strength

4. snatch lands: foot work

5. snatch drops: footwork in the bottom position.

3 Hang Muscle Snatches

3 Hang Power Snatches

3 Power Snatches

Build to workout weight

Rehearsal

1 Round

5 Power Snatches

10 Double Unders

5 Wall Balls

10 Double Unders

Metcon (AMRAP – Rounds and Reps)

“Double Decker”

AMRAP 15:

15 Power Snatches (75/55)

30 Double Unders

15 Wallballs (20/14)

30 Double Unders

Weight on the barbell today should be light. When fresh, athletes should be able to complete the snatches unbroken without a doubt. Within the workout today, looking to get through the 15 reps in no more than two sets. The same goes for the weight on the wall balls. We want athletes moving for the majority of the AMRAP today. Picking a variation on the rope that allows them to do so will be important.

Post WOD Recovery

Walk 200 jog 200

Banded Bully from Rig

T spind smash

Extra

EMOM 8

Bench Press

Add Weight each time

Announcements

This is for our new online apparel
https://fs30.formsite.com/masterimages/CFE2018/index.html
The new 12 week cycle has started read about it here.

Members Information

Less than 2 weeks away please register and or donate for our CLW event
https://app.wodifyarena.com/Event/Event.aspx?u=clwgonebutnotforgotten2018

Also sign up for a friendly in house competition on the back white board

CrossFit Exagora – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

Side Shuffle

High Knees

Butt Kickers

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

PVC Game

Have athletes circle up with PVC in hand. The coach will give the call of right or left. Athletes will let go of their PVC pipe and try to grab the persons to their left or right. Widening the circle makes it more difficult and brining it in makes it easier. A couple ways to play here. The group can be one team and any time a PVC hits the floor, there is a penalty of some bodyweight movement. You can also play elimination. In this one, if an athlete drops their PVC, they are out and complete a penalty.

Movement Prep

3 Point Hinge Drill

5 Barbell Good Mornings

5 Hinges to Knee

5 Deadlifts

Build to heavier weight

Rehearsal

1 Round

5 Deadlifts

200 Meter Run

5 Deadlifts

Build to Workout Weight

1 Round

3 Deadlifts

200 Meter Run

3 Deadlifts

Metcon (Time)

“Sugar Daddy”

21-15-9:

Deadlifts (225/155)

400 Meter Run

If unable to run, complete one of the following:

500 Meter Row

28/20 Calorie Assault Bike

Post WOD Recovery

Walk 400 meters

Banded Hamstring

lacross ball to foot

Extra

Prowler push 70 ft (1 trip down)

into sled drag to road and back

x 5

Increase weight each time