Month: July 2019
Thursday CrossFit
Back Squat (5 x 5 @75-77% )
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
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)
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
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
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
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
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
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
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
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
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.
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
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#
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#
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"
EMOM 10
15 Box Jump Overs 20"
Metcon (AMRAP – Reps)
7m Max Effort Wall Ball
w/ a Partner
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
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
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.
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
AMRAP 20
5 Bent Over Row 30#/15#
10 Back Squat
15 Thrusters
20 BW Lunges
BURN Option
15m Clock – Row for Meters
30s Work:Rest