CrossFit 5/3/19
Shoulder Press (15 mins to build to 1rm )
Growing Cindy (AMRAP – Reps)
1 pull-ups, 2 pushups, 3 squats
2 pull-ups, 4 pushups, 6 squats
3 pull-ups , 6 pushups, 9 squats
4 pull-ups, 8 pushups, 12 squats
5 pull-ups, 10 pushups, 15 squats
6 pull-ups, 12 pushups, 18 squats
7 pull-ups, 14 pushups, 21 squats
8 pull-ups, 16 pushups, 24 squats
9 pull-ups, 18 pushups, 27 squats
10 pull-ups, 20 pushup, 30 squats
2 pull-ups, 4 pushups, 6 squats
3 pull-ups , 6 pushups, 9 squats
4 pull-ups, 8 pushups, 12 squats
5 pull-ups, 10 pushups, 15 squats
6 pull-ups, 12 pushups, 18 squats
7 pull-ups, 14 pushups, 21 squats
8 pull-ups, 16 pushups, 24 squats
9 pull-ups, 18 pushups, 27 squats
10 pull-ups, 20 pushup, 30 squats
Cap – 10 minutes
FIRE 5/3/19
Metcon (Calories)
Every 2:00 for 5 rounds
Metcon (Time)
4 rounds for time
600/400m run
20 push press
20 v-ups or sit-ups
20 push press
20 v-ups or sit-ups
FIRE 5/2/19
Happy 40th Coach Missy!!
Metcon (Calories)
Rowing
:45 nasal in, mouth out
:45 row fast
:30 rest
:45 row fast
:30 rest
Missy’s 40th Birthday Wod (AMRAP – Rounds and Reps)
18 min amrap
Crossfit 5/2/19
Happy 40th Coach Missy!
Missy’s 40th Birthday Wod (AMRAP – Rounds and Reps)
18 min amrap
Buy-in
40 Burpees
40 Burpees
In remaining time, ARMAP of
5 Clusters (155/110)
2 x 15 yard OH Lunge (45/25 plate)
79 Double Unders
FIRE 5/1/19
Metcon (Calories)
5 rounds for cals
:30 bike mod
:30 bike easy
:30 bike fast
200m or 3 x 30 yard shuttle run
:30 bike easy
:30 bike fast
200m or 3 x 30 yard shuttle run
Metcon (5 Rounds for reps)
5 x 3:00 amrap
3 hang cleans
6 push ups
9 squats
6 push ups
9 squats
Rest 1:00 between rounds
Crossfit 5/1/19
Metcon (Weight)
Barbell Cycling
On the 2:00 x 5 Sets
3 Power Cleans
1 Pausing Push Jerk
2 Push Jerks
3 Power Cleans
1 Pausing Push Jerk
2 Push Jerks
On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third jerks.
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Crossfit 4/30/19
Skill
Metcon (3 Rounds for reps)
3 rounds for time
Row 500 Meters
Run 400 Meters
Run 400 Meters
Rest 3:00 between rounds.
FIRE 4/30/19
Metcon (5 Rounds for reps)
5 rounds for reps/cals
:30 ski erg
:30 skater lateral jumps
:30 push ups
:30 sit ups
1:00 rest
:30 skater lateral jumps
:30 push ups
:30 sit ups
1:00 rest
Metcon (3 Rounds for reps)
3 rounds for time
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.
Run 400 Meters
Rest 3:00 between rounds.
FIRE 4/29/19
Metcon (Calories)
12 min emom
Odd = :45 bike fast
Even = :30 battle ropes
Even = :30 battle ropes
Metcon (AMRAP – Rounds and Reps)
12 min amrap
15/12 cal row
12 ball slams
9 low box jumps or step ups
12 ball slams
9 low box jumps or step ups
CrossFit 4/29/19
Back Squat (2 pausing back squats on the 1:30 x 6)
5 second pause in the bottom of each rep
Metcon (Time)
For time
15-12-9
Power Snatch (95/65)
Box Jump Overs (24/20)
… Directly into…
15-12-9
Overhead Squats (95/65)
Barbell-Facing Burpees
Power Snatch (95/65)
Box Jump Overs (24/20)
… Directly into…
15-12-9
Overhead Squats (95/65)
Barbell-Facing Burpees
Record total cals