Month: July 2019

Thursday CrossFit

Back Squat (5 x 5 @75-77% )
3 Second Pause at top after each rep.

BURN Option
15m Clock – Row for Meters
30s Work:Rest

Metcon (AMRAP – Reps)
1m Each
1-Arm DB Power Snatch 50#/35#
1-Arm DB Power Clean and Jerk
1-Arm DB Front Squat
Rest
x2

BURN Option
8m Clock
Run Max Distance
(use running app for more exact distance measurement if possible)

Wednesday CrossFit

Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 Thrusters 75#/45#
10 Back Squats
REST 2m Between
AMRAP 10
10 Swings 70#/44#
10 Goblet Squats
EMO1M 10 single count Mntn Climbers
EMO2M 10 Sit Ups

AMRAP 22
1k Meter Row
50 Sit Ups
50 OH Squats with 1# Grips
50 Lunge

Tuesday CrossFit

Metcon (Time)
3 RFT
30 Deadlift 225#/135#
30 1-Arm DB Push Press 50#/35#
100 Double Unders

BURN Option
25m Clock
Row for Meters
100 Single Unders EMO4M

Monday CrossFit

Split Jerk (5 x 5 @70%)
Additional Reps are welcomed. with no more than 70%

BURN Option
Tabata Lunge (hold bottom of lunge w/ knee off ground during rest for greater GAINZ)
Every step counts as a rep.

Metcon (AMRAP – Reps)
8m Clock
Teams of 3
OH Lunge 45#/25# Plate
Pass Plate every 32′
Every 32′ = 1 Rep

BURN Option
Tabatta Wall Ball 12#/10# (try not to put the ball down)
Tabatta Jumping Pull Ups
(try to keep hands on the cross-members entire time)
EVERY 10 Reps = 1 Scored Rep

Weekend Warriors

Metcon (Time)
For Time
200 Thrusters 45#/30#
200 Pull Ups
200 Sit Ups
200 Front Rack Lunges
Partition as needed.
1 Athlete works at a time.
30 Rep Minimum before handing-off work.
25m Time Cap

BURN Option
10 RFT Holding 2-1# Grips
20 Air Squats
20 Step Ups 20"
20 OH Lunges
20 Sit Ups
25m Time Cap

Friday CrossFit

Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 25
16 Push Press 95#/65#
16 Front Squats
16 Thrusters
16 Back Squats
16 Burpee Over Bar
EMO5M 400m Partner Run
1 Athlete works at a time except during the run.

BURN Option
AMRAP 25
In Sync with Partner
26 Burpees
26 Sit Ups
26 Goblet Squats 15#/10#
26 Jumping Lunges
600m Run

Thursday CrossFit

Metcon (Time)
For Time
400m Run – 26 Thrusters 95#/65#
400m Run – 26 Box Jumps
400m Run – 26 Hang Cleans (full squat)
400m Run – 26 Swings 70#/44#

BURN Option
800m Run – 100 Air Squats
800m Run – 100 Swings 18#

Wednesday CrossFit

Back Squat (5-4-3-2-1)
BURN Option
EMOM 10
15 Box Jump Overs 20"
Metcon (AMRAP – Reps)
7m Max Effort Wall Ball
w/ a Partner

BURN Option
7m Max Effort Air Squat
w/ a Partner

1 Athlete works at a time. Score is total reps between the 2 athletes.

Tuesday CrossFit

Metcon (Time)
3 RFT
10 Push Ups
20 Sit Ups
30 OH Squats 45#/30#
400m Run

BURN Option
3 RFT
10 Seated Strict Press 2-20#/10#’s
20 DB Bent over flys
30 DB Front Squat
600m Run

Monday CrossFit

Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

BURN OPtion
AMRAP 20
5 Bent Over Row 30#/15#
10 Back Squat
15 Thrusters
20 BW Lunges