Month: October 2019

Fri-Yay BURN
Open Gym (Mon-Sat 7-8am)(Tues & Thurs 5-6pm)

Metcon (AMRAP – Reps)
EMO3M 30m
400m Run
Max Jumping Lunges
Max Rope Skips

Rotate Jumping Lunges and and Rope Skips after each round.
Record total reps.

Friday CrossFit
Open Gym (Mon-Sat 7-8am)(Tues & Thurs 5-6pm)

Halloween BURN
Open Gym (Mon-Sat 7-8am)(Tues & Thurs 5-6pm)

Metcon
31 CAL Row Buy In
Metcon (AMRAP – Rounds)
AMRAP 31
31 Burpees
31 KB Swings
31 Air Squats
31 Rope Skips
31 Sit-ups
31 Box Jumps
31 Russian Twist

Happy Halloween
Open Gym (Mon-Sat 7-8am)(Tues & Thurs 5-6pm)

Metcon (AMRAP – Reps)
AMRAP 8
20 Swings 53#/44#
Max Pull Ups
Rest 2 Min
AMRAP 8
20 Front Rack Lunge 75#/45#
Max D/Us

With a partner.
Max Effort Mvmt while partner executes 20 Rep Mvmt.

Wednesday BURN
Open Gym (Mon-Sat 7-8am)(Tues & Thurs 5-6pm)

Metcon (AMRAP – Rounds and Reps)
AMRAP 30
55 Sit Ups
55 1 Arm Overhead Squats
55 1 Arm Overhead Lunge
800m Run

Wednesday CrossFit
Open Gym (Mon-Sat 7-8am)(Tues & Thurs 5-6pm)

Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Tuesday CrossFit
Open Gym (Mon-Sat 7-8am)(Tues & Thurs 5-6pm)

Metcon (Time)
For Time
12-9-6-3-6-9-12
Snatch 95#/65#
Strict Pull-up

Use as light a band as possible to help you stay in motion.

Finisher: 100 hollow rocks for time with a 5 min time cap

Tuesday BURN
Open Gym (Mon-Sat 7-8am)(Tues & Thurs 5-6pm)

Metcon (Time)
1600m Row
30 Box Jump
30 Air Squats
x3

Monday BURN
Open Gym (Mon-Sat 7-8am)(Tues & Thurs 5-6pm)

1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (AMRAP – Reps)
16m Clock
30s Work/Rest
Odd Min – Thruster 30#/15#
Even Min – Front Rack Lunge
1-Mile Run (Time)
Max Effort 1-Mile Run

Monday CrossFit
Open Gym (Mon-Sat 7-8am)(Tues & Thurs 5-6pm)

Metcon (AMRAP – Reps)
EMO2M 18m
10 Swings 70#/44#
10 Sit Ups
10 KB Front Squat
10 Push Ups
Max D/Us