Black Friday

El Paso Made Strength and Fitness – CrossFit

The Box Is Closed Today for Thanksgiving Holidays for Regular CrossFit Classes but available for 24 Hour Athletes. Enjoy this Training if you happen to have access to the Box.

Jasmine

Warm-up

3 Rounds

35 Single Jump Ropes

15 Air Squats

10 Push Ups

Performance

A. : Back Squat (1 X 5 @ 85% of 1 Rep Max )

It is Week 2 of Our 6-Week Squat Program. Spend 15 to 20 Minutes Warming Up To 85% of 1 Rep Max Back Squat, Then Hit 5 Quality Reps at 85% without Re-Racking the Weight.

B. : Metcon (Time)

5 Rounds for Time

10 Bench Press 135/75#

2 Rope Climbs

15 Wall Balls 20/14#

Fitness

A. : Metcon (Time)

For Time

50 Wall Balls 20/14#

40 Sit Ups

30 Cal Row

20 Box Jumps 24/20#

10 Devil’s Press 50/35#

20 Box Jumps 24/20#

30 Cal Row

40 Sit Ups

50 Wall Balls 20/14#
15 Minute Cap

Rest 5:00

B. : Metcon (Time)

For Time:

For Time

25 Wall Balls 20/14#

20 Sit Ups

15Cal Row

10 Box Jumps 24/20#

5 Devil’s Press 50/35#

10 Box Jumps 24/20#

15 Cal Row

20 Sit Ups

25 Wall Balls 20/14#
8:00 Time Cap

Rest 2:00

C.: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

5 KB Squat Cleans 70/53#

10 Push Ups

Turkey Day

El Paso Made Strength and Fitness – CrossFit

Happy Thanksgiving Day. The Box Is Closed For Regular CrossFit Classes. It Is Availailbe for 24-Hour Members. This is Today’s Training If You Have Access. Have a Happy and Safe Thanks Giving Weekend!

Cruz

Warm-up

2:00 Row/Run/Bike

3 Rounds

12 Sit Ups

12 Push Ups

8 Snatches (Empty Barbell

Performance

A. : Power Snatch (EMOM 15 )

EMOM 15

7 Toes 2 Bar

1 Power Snatch (Climbing)

* Both Movements in the Same Minute

B. : Metcon (Time)

3 Rounds for Time

400 M Run

15 Cal Bike

15 Cal Row

15 Deadlifts 185/135#

Fitness

A.: Metcon (Time)

Every 3:00 X 7 Rounds

15/12 Cal Row

15 Pull Ups

10 DB Bench Press 50/35#
Rest 5:00

Slowest Round is Your Time

B.: Metcon (AMRAP – Rounds and Reps)

GAFAP 10

10-20-30-40-50

Russian KB Swings 70/53#

Push Ups

Russian Twist with 5# Plate

Turkey Dance

El Paso Made Strength and Fitness – CrossFit

Ben

Warm-up

3 Rounds

12 Squat Jumps

6 Kipping Swings

12 Box Dips

Performance

A.: Back Squat (1 X 5 @ 82.5% of 1 Rep Max )

It is Week 2 of Our 6-Week Squat Program. Spend 15 to 20 Minutes Warming Up To 82.5% of 1 Rep Max Back Squat, Then Hit 5 Quality Reps at 80% without Re-Racking the Weight.

B. : Metcon (AMRAP – Rounds and Reps)

AMRAP 15

8 Pull Ups

8 Alt. DB Single-Arm Clean & Jerks 50/35#

8 Burpees

8 Box Jumps

Fitness

A.: Metcon (AMRAP – Rounds)

EMOM X 5

12/9 Cal Row

EMOM X 5

10 DB Deadlifts 50/35#

EMOM X 5

12/9 Cal Row

EMOM X 5

15 Box Jumps 24/20#
Rest 5:00

B. : Metcon (AMRAP – Reps)

EMOM 10

Odd 1:00 Plank

Even: Max Russian KB Swings 70/53#
Shoot for 20 Swings Each Round

The Turkey Leg

El Paso Made Strength and Fitness – CrossFit

Krystal

Warm-up

200 M Run

3 Rounds

10 Lite KB Swings

10 Front Squats with an Empty Bar

10 Empty Bar Hang Cleans

Performance

A. : Power Clean (EMOM 10 X 3 Power Cleans @ 70% 1 RM)

EMOM 10

3 Power Cleans @ 70% 1 RM

10 Push Ups

RX + 12 Push Ups

RX++ 15 Push Ups (Is Doable for Push-Up Ninjas!)

B. : Metcon (AMRAP – Rounds)

EMOM X 10

12 American KB Swings 53/35#

12 Air Squats
RX+ 14 Swings, 14 Air Air Squats

C.: Metcon (AMRAP – Reps)

Accessory Work

3 Rounds

1 Minute Plank

1 Minute Plate Sit Ups 45/35#

1 Minute Rest

Fitness

Metcon (AMRAP – Rounds)

6 Rounds

Minute 1: 15/12 Cal Bike

Minute 2: 15 Front Squats 75/55#

Minute 3: 60 Double Unders

Minute 4: 15 “A” Squats

Minute 5: Max Plate Sit Ups 45/25#

Minute 6: Rest

Turkey Week

El Paso Made Strength and Fitness – CrossFit

Jesus

Warm-up

3 Rounds

6 Aligator Rolls (Hollow Rock to Superman)

8 DB Push Press

10 Goblet Squats

30 Mountain Climbers

Performance

A.: Back Squat (1 X 5 Reps @ 80% Of 1 Rep Max )

It is Week 2 of Our 6-Week Squat Program. Spend 15 to 20 Minutes Warming Up To 80% of 1 Rep Max Back Squat, Then Hit 5 Quality Reps at 80% without Re-Racking the Weight.

B. : Metcon (Time)

For Time with a 15 Minute Time Cap:

5 Rounds

10 Power Snatches 95/65# (No Hang Snatches)

50 Double Unders

Fitness

Metcon (AMRAP – Reps)

AMRAP 4

Row 30/20 Cal

Max DB Thrusters 50/35#

AMRAP 4

25 Burpees

Max Wall Balls 20/14#

AMRAP 4

30/20 Cal bike

Max Push Ups

AMRAP 4

25 DB Thrusters 50/35#

Max Cal Row

AMRAP 4

25 Wall Balls 20/14#

Max Effort Burpees

AMRAP 4

25 Push Ups

Max Cal Bike

Rest 2:00 B/T Sections
Score is the cumulative number of Reps in the Second Movement for Each AMRAP

Goodbye to Mo-vemeber

El Paso Made Strength and Fitness – CrossFit

Corina

Warm-up

Run 200 M

Row 250 M

Bike .5 Miles

30 Double Unders

set up weights for Snatches.

Performance and Fitness

A.: Metcon (AMRAP – Reps)

2000 M Row (250 M Intervals)

Snatch Ladder:

10 Snatches @ 50% 1 RM

10 Snatches @ 60% 1 RM

10 Snatches @ 70% 1 RM

Max Effort @ 80% 1RM
15 Minute Cap

Score is number of Snatches at 80% Effort, You Go I Go Style.

Rest 5:00

B.: Metcon (AMRAP – Reps)

Bike 2 Miles

Clean & Jerk Ladder:

10 Clean & Jerks @ 50% 1 RM

10 Clean & Jerks @ 60% 1 RM

10 Clean & Jerks @ 70% 1 RM

Max Effort @ 80% 1RM
15 Minute Cap

Score is number of Snatches at 80% Effort, You Go I Go Style.

Honor is All We Know

El Paso Made Strength and Fitness – CrossFit

Vanessa

Warm-up

3 Rounds

25ft. Bear Crawls

10 Empty Barbell Hang Power Cleans

10 Lite DB Thrusters

10 Hollow Rocks

Performance and Fitness

Metcon (Time)

Teams of Two For Time:

2 Rounds

50 Cal Row

25 Snatches 135/95#

400 M Run (100 M Intervals)

25 Clean & Jerks 135/95#

2 Rounds

50 Cal Bike

25 Thrusters 135/95#
*1 Person Works at a Time

** No Rest B/T Sections

*** Make it Heavy or it Won’t Be Challenging

High Speed

El Paso Made Strength and Fitness – CrossFit

Jackie and Val

Warm-up

3 Rounds

12 Jump Squats

12 Lite KB Swings

6 Box Push Ups (5 Second Tempo Decent)

Then:

Couch Stretch X 1:00 Each side

Performance

A. : Back Squat (5-5-5-5-3-2-2-1)

Day 3

4 X 5 @ 70% 1RM

1 X 3 @ 75% 1RM

2 X 2 @ 80% 1RM

1 X 1 @ 90% 1RM

B. : Metcon (AMRAP – Rounds and Reps)

AMRAP 8

1 Front Squat 115/75# (From the Ground)

1 Bar Facing Burpee

*Add 1 Rep of each, each subsequent round

Fitness

A. : Metcon (Time)

600 M Row

50 American KB swings 53/35#

40 Box Jumps

30 Push Ups

20 Sumo Deadlift High Pull 95/65#

30 Push Ups

40 Box Jumps

50 American KB Swings

600 M Row
Rest 5:00

B.: Metcon (AMRAP – Reps)

4:00 Tabata

Plate Sit Ups

Flutter kicks
Alternate B/T Each Movement

Rest 2:00

C. : Metcon (AMRAP – Reps)

AMRAP 5

Max Effort Slam Balls 30/20#

No Obligation

El Paso Made Strength and Fitness – CrossFit

Joe 5:00 am What?

Warm-up

3 Rounds

30 Mountain Climbers

10 Hinge Squats

https://www.youtube.com/watch?v=vvuvUokI7p8

10 Empty Bar Hang Cleans

Performance

A.: Hang Power Clean (EMOM 12 )

5 Reps X 4 Minutes

3 Reps X 4 Minutes

1 Rep X 4 Minutes

Climbing in Weight as you feel appropriate.

Straight Into:

B. : Deadlift (EMOM 10 )

5 Reps Every Minute on the Minute for 10 Minutes. Climb in Weight as you are able to. Stick to 5 Reps Every Round

Straight Into:

C.: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 V-Ups

10 Cal Bike or Row

Fitness

Metcon (Time)

GAFAP 35 Minutes

10 Toes to Bar

—-

10 Toes to Bar

25 Cal Row or Bike

—-

10 Toes to Bar

25 Cal Row or Bike

50 Alt. DB Snatches 50/35#

—-

10 Toes to Bar

25 Cal Row or Bike

50 Alt. DB Snatches 50/35#

75 Wall Balls 20/14

—-

10 Toes to Bar

25 Cal Row or Bike

50 Alt. DB Snatches 50/35#

75 Wall Balls 20/14

100 Double Unders
Can You Finish

lego My Ego

El Paso Made Strength and Fitness – CrossFit

Kim with the Range of Motion!

Warm-up

20 Goblet Squats

20 Sit Ups

20 Push Ups

15 Goblet Squats

15 Sit Ups

15 Push Ups

10 Goblet Squats

10 Sit Ups

10Push Ups

Performance

A. : Squat Program Week One Day One & Two (8-8-8-5-2-2-1)

3 X 8 @ 65% 1 RM

1 X 5 @ 70% 1 RM

2 X 2 @ 75% 1 RM

1 X 1 @ 80% 1RM
20 Minutes

B. : Metcon (Time)

For Time:

50 Russian KB Swings 53/35#

40 Cal Row

30 DB Cleans 50/35#

40 Cal Bike

50 Russian KB Swings 53/35#
15 Minute Time Cap

Fitness

Metcon (Time)

Against a 35 Minute Clock:

800 M Run

5 Rounds

10 Front Rack Lunges 75/55#

10 Pull Ups

10 Burpees

800 M Run

5 Rounds

10 Front Rack Lunges 75/55#

10 Pull Ups

10 Burpees

800 M Run

* No Rest Between Sections