CrossFit – Wed, Apr 3 Warm up 10 push ups 10 air sqauts 5 burpees 10 box step ups 2 minute row 20 shoulder taps PVC pass throughs Metcon (Time) 5 Rounds 10 C2B 10 Burpees 10 KBS 24/16kg 10 Box Jumps or Step ups 10 Calorie Row RX pull-ups
CrossFit – Tue, Apr 2 Metcon Warm up 2 minutes on any machine soldier walks 10 air squats 25 jumping jacks 10 lunges PVC pass throughs PVC GM Metcon (Time) 4 Rounds For Time 20 Wallballs 20/14 30 DB Alternating Snatches 50/35 40 DU
CrossFit – Mon, Apr 1 Just a reminder Just a reminder we will be out of town until April 6th. Workouts and class times will be posted and run as usual. We do not have every class covered with a coach. Please anyone who feels comfortable and knows how to help and run the class …
CrossFit – Sat, Mar 30 Metcon (Time) Partner WOD For Time: Cash In: 800m Run 5 Rounds of: 24/20 Cal Row 12 Burpees 12 Single DB Overhead Lunges in place (50/35) 6 BMU or 12 C2B or 12 Pull-ups Cash Out: 800m Run OHLunge – each partner will do 3 on Left and 3 on …
CrossFit – Fri, Mar 29 Squat Clean and Jerk (2 squat cleans + 1 Jerk climbing) Build to a heavy set. Start working set around 75% Metcon (Time) 4 Rounds For Time: 10 Front Squats 10 Cleans 10 S2OH ADV RX 135/95 RX 95/65 PLEASE Do not drop the Barbell from overhead
CrossFit – Thu, Mar 28 Zone 2 training (AMRAP – Reps) 4 Rounds (40 minutes) 5 minute bike 5 minute row
CrossFit – Wed, Mar 27 Push Press (2×5 then max reps all at 75-80%) Split Jerk (3×2 85%) Metcon (Time) 4 Rounds For Time: 250/200m Row 5 Snatches 155/105 RX 135/95 Scale with Cleans Extra Work (AMRAP – Reps) 3 Rounds of AMRAP X 1: WALL Facing HSPU Rest 1 minute btw AMRAP THEN rest …
CrossFit – Tue, Mar 26 Power Clean (3×5 1×1) 3×5 75% Then build to a heavy single at about 85-90% Metcon (Time) Cash In: 60/45 Calorie Bike 7 Rounds: 7 Thrusters 75/55 7 Burpee box jumps 7 T2B Extra work 3 Rounds of AMRAP x 1:00: Handstand Walks • Rest 1:00 Between AMRAPs – Rest …
CrossFit – Mon, Mar 25 Back Squat (10×2 climbing) start at 75% Partner WOD (AMRAP – Rounds and Reps) cash in: 1 mile 5 Rounds For Time: 4 rope climbs 6 Ring mU 50 DU cash out: 1 Mile Run Rope Climbs 8 Pullups per person
CrossFit – Sat, Mar 23 Metcon (Time) Partner WOD For Time Cash In: 90/72 Calorie Bike 6 Rounds: 30/24 Calorie Row 14 Devil’s Press 50/35
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