Today's Schedule

Today's Schedule

6am- CrossFit
7am- CrossFit
9am- CrossFit
12pm- CrossFit
4pm- CrossFit
5pm- CrossFit
6pm- CrossFit
7pm- CrossFit

12/11/2018

12/11/2018

L3:
2 Rounds:
400m Run
50 Air Squats
400m Run
50 Sit-ups
400m Run
50 Push-ups

L2:
2 Rounds:
400m Run
30 Air Squats
400m Run
30 Sit-ups
400m Run
30 Push-ups

L1:
1 Round:
400m Run
50 Air Squats
400m Run
50 Sit-ups
400m Run
50 Push-ups

Today's Schedule

Today's Schedule

6am- CrossFit
7am- CrossFit Basic
9am- CrossFit
11am- Master's CrossFit
12pm- CrossFit
4pm- CrossFit
5pm- CrossFit
6pm- CrossFit
7pm- CrossFit

12/10/2018

12/10/2018

L3: Back Squat 5@45%, 5@55%, 5@66%, 5@76%, 5@87%
L2: Back Squat 5x5 @ 88%

L3:
35/30 Cals Bike
200 Double-unders
35 Box Jumps (24/20)

L2:
30/25 Cals Bike
100 Double-unders
30 Box Jumps (24/20)

L1:
25/20 Cals Bike
200 Single-unders
25 Box Jumps (24/20)

12/08/2018

12/08/2018

Saturday Team Workout!!

12/07/2018

12/07/2018

L3: Deadlift 5 @ 50%, 5@60%, 5@72%, 5@84%
L2: Deadlift 5x5 @ 87%

L3:
EMOM 6:
5x DB Push Press (50/35)
25x Double-unders

L2:
EMOM 6:
5x DB Push Press (35/25)
15x Double-unders

L1:
EMOM 6:
5x DB Push Press (25/15)
25x Single-unders

12/06/2018

12/06/2018

L3:
1km Row
30 Front Rack Lunge (135#/95#)
30 C2B
800m Run
20 Front Rack Lunge (135#/95#)
20 HSPU's

L2:
1km Row
30 Front Rack Lunge (115#/80#)
30 Pull-ups
800m Run
20 Front Rack Lunge (115#/80#)
20 Elevated push-ups

L1:
750m Row
30 Front Rack Lunge (65#/45#)
30 Ring Rows
400m Run
20 Front Rack Lunge (65#/45#)
20 Push-ups

12/05/2018

12/05/2018

L3: Bench Press 5@43%, 5@54%, 5@66%, 5@76%, 5@86% L2: Bench Press 5x5 @ 87%

L3:
2 Person Teams
100 cal bike (alternate every 10 cals)
100 Air Squats (alternate every 10 reps)
100 Wallball Sit-ups (alternate every 10 reps)

L2:
2 Person Teams
80 cal bike (alternate every 10 cals)
80 Air Squats (alternate every 10 reps)
80 Wallball Sit-ups (alternate every 10 reps)

L1:
2 Person Teams
60 cal bike (alternate every 10 cals)
60 Air Squats (alternate every 10 reps)
60 Wallball Sit-ups (alternate every 10 reps)