Monthly Archives: October 2018

Leg Day

A little different approach for the legs other than just back squats.

CrossFit Las Cruces

2 Rounds
40 Sit-Ups
50 Wallballs
60 Walking Lunges

Straight Into…

3 Rounds
20 Over the bar Burpees
20 Front Squats (165/115)
20 Toes to Bar

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How’s your Snatch?

Your Snatch relies heavily on your overhead position. The stronger and more balanced you are in the overhead position, the easier it is to receive the barbell. This is especially true when it comes to the full Snatch. Can you keep an upright torso, weight balanced in your squat with your arms pushing through the bar? Build a strong receiving position and it will be easier and easier to pull yourself under the bar and land in a squat.

CrossFit Las Cruces

4 Sets
3 Snatch Grip Push Presses +
2 Overhead Squats

5 Rounds of: 5 HSPUs/20 Double Unders
Then: 5 Snatches (185/120)

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Another Wodapalooza One

Here’s another challenging one from the Wodapalooza qualifiers. This one isn’t as terrible as the burpee box jump over one but we should all know by now that anything with Devil’s Presses kicks pretty good!

CrossFit Las Cruces

Calories Row
Back Squats (185/125) *Taken from the ground


Wodapalooza Week 2 Workout 4:
Devils Press
Alternating Db Box Step Ups
2/2, 4/4, 6/6, 8/8, etc.

*For each rep on the step up you have to alternate which leg you step up with. Rep 1:Right leg, Rep 2:Left leg. You don’t have to step over just step up then step down.

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Push it Real Good

This one always gets the shoulders going!

CrossFit Las Cruces

Strict Press
Push Press
Push Jerk
*The goal is to start your next set wherever you left off with on the last movement. So my last set of Strict Press is my starting weight for the first set of Push Press and I build from there. Same goes for the Push Jerks.

50 Deadlifts (225/155)
30 HSPUs
50′ HS Walk or 10 Wall Crawls

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Huge Thanks

Thank you to everyone that helped with the big leak we had yesterday. Jerome, Steve, Veva, Jeremiah, and Jack. Thank you guys so much!

CrossFit Las Cruces

Wodapalooza Workout 7

*Just as a reference Jacob Heppner maxed out this workout with a total of 30 Rounds!! That’s 60 minutes of this madness.

Every 2 minutes on the 2 minutes
8 Burpee Box Jump Overs
8 Hang Snatches
8 Thrusters

Rx (115,80)
Scaled (95,65)
Masters (75,55)

*Scale so that you still are able to get a good workout with multiple rounds while maintaining the 2 minute work timeframe

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Last week had some pretty good breathers. So we will start off this week with a little more of an emphasis on strength. For the Clean complex remember to make each set a true “working” set. Meaning all the warmup was done prior and now the goal is to make each set as challenging as possible.

CrossFit Las Cruces

Build to a Heavy then:
Every 3 minutes for 5 Rounds
2 Hang Squat Cleans
2 Front Squats
1 Jerk

3 Sets
20 Ring Dips
30 Second L Hold
15 Bent Over Rows (slow tempo up/slow tempo down)

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Sometimes you just need a good burner. Something to open the lungs up and get you ready for the weekend.

Sometimes you just need a little bit of Fran in your life.

CrossFit Las Cruces

Thrusters (95/65)
100 Wallballs
Thrusters (95/65)

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