Month: August 2019
Saved by the Barbell – OFFICIAL
Saved by the Barbell (3 Rounds for reps)
3 RFR – 1m Each
Burpees
Wall-ball shots 20#/14# – 10#/8#
Deadlifts 115#/75# – 75#/55#
Med-ball sit-ups
Hang power cleans 115#/75#
Rest 1 minute
Burpees
Wall-ball shots 20#/14# – 10#/8#
Deadlifts 115#/75# – 75#/55#
Med-ball sit-ups
Hang power cleans 115#/75#
Rest 1 minute
Friday CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
10 Deadlift 135#/85#
15 Slam Ball 40#/25#
Rest 2m
AMRAP 5
10 Deadlift
15 Russian Twists w/Slam Ball
Rest 2m
AMRAP
10 Deadlift
50m Run
10 Deadlift 135#/85#
15 Slam Ball 40#/25#
Rest 2m
AMRAP 5
10 Deadlift
15 Russian Twists w/Slam Ball
Rest 2m
AMRAP
10 Deadlift
50m Run
RX+ 255#/175#
Metcon (Time)
EMO10M 30m
800m Run
10 Body Row
20 Sit Ups
30 Squats
40 Lunges
800m Run
10 Body Row
20 Sit Ups
30 Squats
40 Lunges
Thursday CrossFit
Metcon (Time)
For Time
60 – 40 – 20
Double Unders
T2B
Swings 70#/44#
Push Ups
60 – 40 – 20
Double Unders
T2B
Swings 70#/44#
Push Ups
20m Time Cap
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
400m Run
40 Rope Skips
30 Sit Ups
20 Swings
400m Run
40 Rope Skips
30 Sit Ups
20 Swings
Wednesday CrossFit
Clean and Jerk (3, 2, 2, 1, 1)
1 Clean + 1 Hang Clean + 1 Split Jerk
Metcon (AMRAP – Reps)
Row for Calories
1m Row for Cal – 1m Mvmnt
Push Press 45#/15#
Squat
Thruster
x6
1m Row for Cal – 1m Mvmnt
Push Press 45#/15#
Squat
Thruster
x6
Score us reps and calories combined. Pick and maintain a pace/split for your row and stick with it!
Metcon (AMRAP – Reps)
1m Each
Push Press 75#/45#
Squat
Thruster
Rest
x2
Push Press 75#/45#
Squat
Thruster
Rest
x2
RX+ 175#/135#
Tuesday CrossFit
Cindy XXX (AMRAP – Reps)
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
Metcon (Time)
10 RFT
300m Row
20 Hang Snatch 30#/15#
10 D/Us
300m Row
20 Hang Snatch 30#/15#
10 D/Us
Monday CrossFit
Metcon (Calories)
AMRAP 30
2m Row for Cal
10 SPEED Squats 65#/45#
10 Front Squats
2m Row for Cal
10 SPEED Squats 65#/45#
10 Front Squats
Back Squat (EMOM 20m 1 @90%)
Perform all 20 Squats before racking the barbell.
Box Jumps (1m Work:Rest for 8m)
Weekend Warriors
Bear Complex (4 Sets for Max Load)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Front Squat
Push Press
Back Squat
Second Push Press
Metcon (AMRAP – Rounds and Reps)
AMRAP 25
Holding a PVC Entire Time
400m Run
5 Bear Complex PVC
Holding a PVC Entire Time
400m Run
5 Bear Complex PVC
Friday CrossFit
Metcon (Distance)
Teams of 2 or 4
20m Clock
Every 5 Minutes Switch
Partner/Team 1
5m Clock – Carry Sandbag for Distance 150#/100#
AMRAP 5
Partner/Team 2
5m Clock – DB OH Lunge 2-50#/35#
20m Clock
Every 5 Minutes Switch
Partner/Team 1
5m Clock – Carry Sandbag for Distance 150#/100#
AMRAP 5
Partner/Team 2
5m Clock – DB OH Lunge 2-50#/35#
EMOM 10 Air Squats
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
400m Run
20 Knee to Elbow
10 Body Row
400m Run
20 Knee to Elbow
10 Body Row
Thursday CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
20 Cal Row
Push Press PVC
25 Squats
30 Front Squats
35 Sit Ups
20 Cal Row
Push Press PVC
25 Squats
30 Front Squats
35 Sit Ups
Cool Down with 400m Speed Walk + 400m Stroll
Metcon (AMRAP – Rounds and Reps)
AMRAP 22
9 Push Press 75#/45#
4 HSPU
13 Back Squat
6 Burpee Over Bar
11 Front Squat
18 Lunges
9 Push Press 75#/45#
4 HSPU
13 Back Squat
6 Burpee Over Bar
11 Front Squat
18 Lunges
Wednesday CrossFit
Hang Clean (5, 4, 3, 3, 3 )
BURN
EMOM 10
10 Cleans 55#/35#
EMOM 10
10 Cleans 55#/35#
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Metcon (Time)
5 RFT
600m Run
12 Jumping Squats
21 Swings
600m Run
12 Jumping Squats
21 Swings