CrossFit Excursion

Johnstown’s premier CrossFit affiliate 🏋🏻‍♀️ Rogue powered 💦 Kill Cliff & Fit Aid 💥 RX Bar & Quest Bar

[CrossFit Excursion @CF_Excursion]

Tuesday 2.4.2020.

Snatch Warm Up Sets:
--3 Squat Snatches @ 35%
--2 Squat Snatches @ 45%
--1 Squat Snatch @ 55%

Strength: Squat Snatch
1 Rep, EMOMx10 min
Start at 55% 1rm, Increase Weight Each Set Based Upon Form… https://t.co/V7eDeZTYHM

[CrossFit Excursion @CF_Excursion]

Monday 2.3.20.

WOD
Aerobic Capacity
--800m Run
--3 min Bike or Ski
--3 min Running Singles
--400m Run
--2 min Bike or Ski
--2 min Double Unders
--200m Run
--1 min Bike or Ski
--1 min Triple Unders
*Athletes may… https://t.co/o4nEvtaWoL

[CrossFit Excursion @CF_Excursion]

Saturday 2.1.2020.

WOD
50-40-30-20-10
Double Unders
Weighted Sit Ups
Air Squats
*400m Run after each round
#cfx #crossfit #cfexcursion #weekendwarrior https://t.co/XKCl5VSMMS

[CrossFit Excursion @CF_Excursion]

Friday 1.31.2020.

WOD
Retest Skill of the Month: 5k Row

Post WOD Strength:
4 Rounds NOT for time:
--Max Rep Bench Press (bwt)
--100m Farmers Carry (heavy)
#cfx #cfexcursion #crossfit #crossfitexcursion #row… https://t.co/VKJncdVlZU

[CrossFit Excursion @CF_Excursion]

Thursday 1.30.2020.

Open gym
TRX w/Mali 9:15am
Barbell 7:30pm

Open Gym- Midline/ recovery WOD:
3 Giant Sets:
10 Slow Ring Mountain Climbers
30 Seconds Ring Plank Hold
14 weighted abmat sit-ups
Rest 2:00 between sets.
#cfx #cfexcursion #opengym #trx #barbell

[CrossFit Excursion @CF_Excursion]

Excursion Day at Seven Seven Springs!
#cfx #cfexcursion #crossfitexursion #sevensprings #tubing #skiing #snow #excursion #snowmuchfun

[CrossFit Excursion @CF_Excursion]

Yoga tonight at 7:30pm with Yoga Jill!

Free for members and $10 for drop ins!
#cfx #cfexcursion #crossfitexursion #yoga #mobility #yogajill

[CrossFit Excursion @CF_Excursion]

Tuesday 1.21.2020.

WOD:
"Heavy Grace"
--30 Clean and Jerk (205/145)
            **Stimulus: should take athletes 6-10 minutes to complete

Accessory:
4 Rounds for Form:
--3 weighted pull up + 4 strict pull up + 5… https://t.co/5X2PgSmJO0

[CrossFit Excursion @CF_Excursion]

Monday 1.20.2020.

WOD
EMOM 15 min:
--Min 1: 20/17 Cal Bike
--Min 2: 15 Burpee
--Min 3: 3 Rope Climb

Accessory Work:
4 Rounds:
--10 Barbell Lunge + Lunge + Good Morning
--50 flutter kicks
//Keep loading light to… https://t.co/kwr2Ljn710

[CrossFit Excursion @CF_Excursion]

Friday. 1.17.2020.

WOD

AMRAP 7 min:
--3 Box Jump Over (24/20)
--6 Deadlift (255/175)
--9 Bar Facing Burpees

Accessory Strength
Midline:

3 Rounds NOT for time:
--15 GHD Sit-Up (to parallel)
--12 Cossack Squat… https://t.co/D0MJ7jvXHC

[CrossFit Excursion @CF_Excursion]

Thursday 1.16.20.

Open Gym
TRX 9:15a w/Mali
Barbell 7:30p

4 Rounds-
AMRAP 5 min:
--100' Farmer Carry (heavy)
--2 Rope Climb
--Max Cal Row in the remaining time
//Rest 3 min between each effort.//
#cfx #cfexcursion… https://t.co/yEGGeZuo4E

[CrossFit Excursion @CF_Excursion]

Meet Shawn Rogers, January Member of the Month!

He’s been doing CF 1yr5m only after is awesome wife “Jessi nagged me for like 3months to try it. I'm thankful she did.”

Shawn’s biggest CrossFit moment was being able… https://t.co/WmtFcTNA9o

[CrossFit Excursion @CF_Excursion]

Tuesday 1.14.20.

WOD
AMRAP 20 min:
--100 DU
--80 Alternating DB Snatch (50/35)
--100 DU
--60 T2B
--100 DU
--40 DB Squat (50's/35's)
--100 DU
--20 Strict HSPU

Accessory Work
Accumulate the Following w/ a Red or… https://t.co/CkOktnRvZd

[CrossFit Excursion @CF_Excursion]

Monday 1.13.20

Strength: Thrusters (From Rack)

1 Heavy Rep EMOMx8, Increasing

WOD

AMRAP 12 min:
--Row 1k
--75 Thrusters (75/55)

*Athletes must be off the rower by the 10 minute mark*

Accessory Work
3… https://t.co/WUXZ1AOmkB

[CrossFit Excursion @CF_Excursion]

1.11.2020

WOD
For Time
400m Run
Then 10-20-30 Reps...
-Single-arm DB Thruster (50/35)
- GHD sit-ups
-Double Unders
400m Run

**Switch arms halfway through thrusters

#cfx #cfexcursion #crossfitexcursion #crossfit… https://t.co/CoKgSZ5az2

[CrossFit Excursion @CF_Excursion]

Friday 1.10.2020.

Strength
EMOMx10
1 Snatch Pull +1 Power Snatch
Start light each min and add weight till you find a heavy single for the day.

WOD
7 Rounds:
5 Kipping HSPU
3 Strict OR kipping Ring Muscle Up
1… https://t.co/CkwIZNoMoF

[CrossFit Excursion @CF_Excursion]

THURSDAY 1.9.2020

Open Gym &
TRX with Mali at 9:15am!
Accessory Lifts:
3 x 12 Alternating Seated DB Military Press (Each Arm, while one arm is working hold the other overhead)
14 Min AMRAP
10 KB Swing (70/53)
10… https://t.co/OTEPeXWxMT

[CrossFit Excursion @CF_Excursion]

WEDNESDAY 1.8.2020.

Strength
Shoulder Press
1-1-1-1-1
E2MOM, Start Heavy, Build to Heavy Single or New 1RM

WOD
For Time:
*Skill of the Month*
5k Row- 30 Min Cap

#cfx #cfexcursion #crossfitexcursion #crossfit… https://t.co/HXafp73wWw

[CrossFit Excursion @CF_Excursion]

Tuesday 2.7.2020.

Back Squat Build Up Sets:
--5 Back Squat @ a light load
--4 Back Squat @ a light to moderate load
--3 Back Squat @ a moderate load (workout weight)

WOD
5 Rounds
AMRAP 3 min:
--Run 200… https://t.co/w275qeipgX

[CrossFit Excursion @CF_Excursion]

WOD 1.6.2020.

AMRAP 12 min:
3-6-9-12...
--Alternating DB Snatch (50/35)
--Cal Bike/Ski
##Increase each round by 3 until the time is up.

Strength Accessory Work
3-way Shoulder Raise:
3 Rounds for Form
--10 Front… https://t.co/aSWwRFXL79