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

02/18/2019

02/18/2019

Back Squat 10@60%, 8@70%, 6@80%

L3:
Open 11.4

AMRAP 10:

60 Bar-facing burpees

30 Overhead squats (120#/90#)

10 Ring Muscle-ups

L2:
Open 11.4

AMRAP 10:

60 Bar-facing burpees

30 Overhead squats (95#/65#)

10 Pull-ups

10 Ring dips

L1:
Open 11.4

AMRAP 10:

40 Bar-facing burpees

20 Overhead squats (65#/45#)

5 Ring rows

5 Push-ups

02/16/2019

02/16/2019

Saturday Team Workout!!

02/15/2019

02/15/2019

L3: OH Squat 5-5-5-5-5
L2: OH Squat 3-3-3-3-3
L1: OH Squat 5-5-5-5-5 to wallball

L3:
EMOM 8:
10x KB Swings (70/53)
30x Double-unders

L2:
EMOM 8:
10x KB Swings (53/35)
15x Double-unders

L1:
EMOM 8:
10x KB Swings (35/26)
30x Single-unders

02/14/2019

02/14/2019

L3:
2km Row

Rest 2 Minutes

4 Minutes to find a 1rm Push Press (bar is pulled from the floor)

Rest 2 minutes

3 Rounds:
20 Dumbell Box Step overs (50/35)
10 Sandbag Get-ups

L2:
2km Row

Rest 2 Minutes

4 Minutes to find a 1rm Push Press (bar is pulled from the floor)

Rest 2 minutes

3 Rounds:
20 Dumbell Box Step overs (35/20)
10 Sandbag Get-ups

L1:
1km Row

Rest 2 Minutes

4 Minutes to find a 1rm Push Press (bar is pulled from the floor)

Rest 2 minutes

3 Rounds:
20 Dumbell Box Step overs (15/10)
10 Burpees

02/13/2019

02/13/2019

L3:
3 rounds of:
1 Minute Squats
1 Minute T2B
1 Minute Box Jumps (24"/20")
1 Minute V-ups
1 Minute Bike
1 Minute Rest

L2:
3 rounds of:
1 Minute Squats
1 Minute K2E
1 Minute Box Jumps (24"/20")
1 Minute V-ups
1 Minute Bike
1 Minute Rest

L1:
3 rounds of:
1 Minute Squats
1 Minute Sit-ups
1 Minute Box Jumps (24"/20")
1 Minute Candlesticks
1 Minute Bike
1 Minute Rest

*Conducted FGB style: reps & cals are points

02/12/2019

02/12/2019

L2 & L3: 20 Minutes to find a heavy single Power Clean
L1: 20 Minutes to find a heavy single Hang-Power Clean

Open 15.4 L3: AMRAP 8: 3 handstand push-ups

3 cleans (185#/125#)

6 handstand push-ups

3 cleans (185#/125#)

9 handstand push-ups

3 cleans (185#/125#)

12 handstand push-ups

6 cleans (185#/125#)

15 handstand push-ups

6 cleans (185#/125#)

18 handstand push-ups

6 cleans (185#/125#)

21 handstand push-ups

9 cleans (185#/125#)

L2:
Abmat HSPU or Pike Push-ups
Cleans @ (135#/95#)

L1:
Push-ups
Cleans @ (95#/65#)

*This is an Open workout, so power cleans are acceptable

02/11/2019

02/11/2019

L3: Back Squat 20@65%
L2: Back Squat 20@55%
L1: Back Squat 2x10@55%

L2&L3:
AMRAP 4:
10 calorie row
30 Double Unders
Rest 1 minute
AMRAP 4:
5 Over bar burpees
20 Sit-ups
Rest 1 minute
AMRAP 4:
10 Pull-ups
10 Wallballs (20/14)

L1:
AMRAP 4:
8 calorie row
30 Single Unders
Rest 1 minute
AMRAP 4:
5 Burpees
20 Sit-ups
Rest 1 minute
AMRAP 4:
10 Ring Rows
10 Wallballs (14/10)

02/08/2019

02/08/2019

Saturday Team Workout!!