Crossfit 7/17/18
Saturday 7/21 all regular scheduled classes will be cancelled for our Rumble in the Jungle competition!
Metcon (AMRAP – Reps)
12 min emom
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
FIRE 7/16/18
Metcon (Calories)
5 rounds
:30 bike mod
:30 bike fast
1:00 recovery run
1:00 rest
:30 bike fast
1:00 recovery run
1:00 rest
Score is calories
Metcon (Time)
Every 3:00 for 4 rounds
30 yard sled push, heavy
10 hang squat clean
10 t2b or knee raises
10 hang squat clean
10 t2b or knee raises
Accessory
3 rounds 10 dB curls
10 banded tri press down
20 hollow rocks
10 banded tri press down
20 hollow rocks
Crossfit 7/16/18
Metcon (AMRAP – Reps)
In teams of 3
7 min amrap
7 min amrap
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
rest 3 minutes
Metcon (AMRAP – Reps)
7 min amrap
50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)
rest 3 minutes
Metcon (AMRAP – Reps)
7 min amrap
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185
Crossfit 7/14/18
Christina (AMRAP – Rounds and Reps)
20 min amrap
9 Pull-Ups
9 Squat Cleans (95/65 lb)
9 Kettlebell Swings (1.5/1 pood)
9 Toes-to-Bar
9 Push Press (95/65 lb)
9 Burpees
9 Squat Cleans (95/65 lb)
9 Kettlebell Swings (1.5/1 pood)
9 Toes-to-Bar
9 Push Press (95/65 lb)
9 Burpees
FIRE 7-14-18
Metcon
Metcon (2 Rounds for reps)
2 Rounds of
3x 300m run fast, + 100m easy jog
3x 300m run fast, + 100m easy jog
Rest 2:00 between rounds. Enter your average for first 3 and 2nd 3 reps.
Metcon
Metcon (4 Rounds for reps)
4 rounds of :30 on, :30 rest rotating b/t:
Sled Push (Heavy)
Med ball cleans
Over/Unders
Sled Push (Heavy)
Med ball cleans
Over/Unders
FIRE 7/13/18
Metcon
10:00 emom
Odd: 2 shuttle sprints
Even : 14 reverse lunges holding db, step back down off of a plate
No score, for quality
Even : 14 reverse lunges holding db, step back down off of a plate
No score, for quality
Metcon (AMRAP – Rounds and Reps)
20 min amrap with a partner
30/20 cal bike
40 rkbs
30/20 cal row
40 sit ups
200m run together
All other work is split
40 rkbs
30/20 cal row
40 sit ups
200m run together
All other work is split
Crossfit 7/13/18
Back Squat (On the min x 12 (3 rounds))
Minute 1 – 6 Back Squats @ 65%
Minute 2 – 4 Back Squats @ 70%
Minute 3 – 2 Back Squats @ 75%
Minute 4 – Rest
Minute 2 – 4 Back Squats @ 70%
Minute 3 – 2 Back Squats @ 75%
Minute 4 – Rest
Record your highest successful set
First week of this progression.
Metcon (AMRAP – Rounds and Reps)
20 min amrap with a partner
30/21 Calorie Assault Bike
60 Dumbbell hang snatches (50/35)
30/21 Calorie Row
200 Meter Run with Plate (45/25)
*Run together…change weight after 100m
60 Dumbbell hang snatches (50/35)
30/21 Calorie Row
200 Meter Run with Plate (45/25)
*Run together…change weight after 100m
FIRE 7/12/18
Metcon (Calories)
3 rounds of
1:00 ski erg, fast
1:00 row moderate
1:00 easy run
1:00 rest
Score is total ski cals
1:00 row moderate
1:00 easy run
1:00 rest
Score is total ski cals
Metcon (Time)
Every 3 mins for 5 rounds
1:00 bike
30 yard box push
15 v-ups
Score is slowest round
30 yard box push
15 v-ups
Score is slowest round
Crossfit 7/12/18
Overhead Squat (Build to a heavy single )
Metcon (AMRAP – Rounds and Reps)
12 min amrap
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row
4 Overhead Squats (135/95)
16/12 Calorie Row
Crossfit 7/11/18
Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
Even – Strict HSPU
*Pick a number and stick with it each round