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

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

RX+ 255#/175#
Metcon (Time)
EMO10M 30m
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

20m Time Cap
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
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

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

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
Metcon (Time)
10 RFT
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
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
Metcon (AMRAP – Rounds and Reps)
AMRAP 25
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#

EMOM 10 Air Squats

Metcon (AMRAP – Rounds and Reps)
AMRAP 30
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

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

Wednesday CrossFit

Hang Clean (5, 4, 3, 3, 3 )
BURN
EMOM 10
10 Cleans 55#/35#
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Metcon (Time)
5 RFT
600m Run
12 Jumping Squats
21 Swings