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CrossFit – Mon, Dec 16 BOTC WEEK 3 This week will be Wednesday. and Friday Floor Press (3 x 3 same weight across) aim for 65% Metcon (AMRAP – Reps) On the 1:30 5/3 Strict pull-ups 15 DB Goblet squats 50/35 Max Hand release push-ups Pull-ups do not need to be unbroken one DB for […]

CrossFit – Sun, Dec 15 Metcon 3 rounds 5 minute Ski Erg 10 GHD 5 minute row 10 GHD 5 minute C2 Bike 10 GHD

CrossFit – Sat, Dec 14 partner WOD (Time) 6 Rounds 2 Rope Climbs 400m Run 10 S2OH 135/95

CrossFit – Fri, Dec 13 Front Squat (3 X 5 Same weight for all sets) aim for 80% Metcon (Time) 3 Rounds for Time 150-100-50 DU 12 Power Cleans 9 Front Squats Barbell Adv RX 165/115 RX 135/95

CrossFit – Thu, Dec 12 BOTC WK 2 WOD 2 (Time) ADV RX 4 Person Team 1 Mile Run 2,000/1,750m Row 40 Clean & Jerks 135/95 120/85 Calorie Echo Bike 1 Mile Run RX Barbell 95/65 At least 2 people on the team need to be responsible for the run. One athlete runs the first

CrossFit – Wed, Dec 11 Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 double DB Snatch 10 Shuttle Runs 10 double DB Reverse Lunges total DB 50/35 1 shuttle run = 6 Mats lengths in place of shuttle run 200m run or row or ski erg or 9/12 cal bike Metcon 5 x 10

CrossFit – Tue, Dec 10 Deadlift (3×5 TnG same weight for all sets) aim for 80% BOTC Wk 2 WOD 1 (AMRAP – Rounds and Reps) Week TWO: Workout 1 This workout will need to be represented by a male and female in both RX and Scaled AMRAP 8: ADV RX 12 T2B 10 Box

CrossFit – Mon, Dec 9 This weeks announcements BOTC will be on Tuesday and Thursday this week. Women’s group will be held at Safari Miles this Thursday at 7pm Christmas Party this Friday at 6pm dinner buffet style and start the gift exchange at 8pm. 2449 Shiny Leaf Drive Floor Press (3×5 same weight across)

CrossFit – Sat, Dec 7 Metcon (Time) Partner WOD 2000 – 1800 – 1200 – 600 m Row 240 – 180 – 120 – 60 DU 24 -18 -12-6 Double DB hang snatch 50/35

CrossFit – Fri, Dec 6 Back Squat (3×1 across) aim for 90% Metcon (Time) 3 Rounds 9 Thrusters 9 T2B 21 Lateral Burpees Over the Bar 3 Rounds 7 Thrusters 7 T2B 21 Lateral Burpees Over the Bar 3 Rounds 5 Thrusters 5 T2B Barbell 95/65 Goal is sub 18 Extra Strength work Push Press