Month: March 2020
Wednesday BURN
Metcon
4 RFT
22 Push Press 30#/15#
44 Back Squats
800m Run
22 Push Press 30#/15#
44 Back Squats
800m Run
First round should remain in the YELLOW. Stay paced on the run. Did you stay in the YELLOW while maintaining your pace?
Wednesday CrossFit
Metcon (AMRAP – Reps)
Tabata
Air Squats
Air Squats
Metcon (AMRAP – Reps)
Tabata
Push Press 45#/15#
Push Press 45#/15#
Metcon (AMRAP – Reps)
Tabata
T2B
T2B
Metcon (AMRAP – Reps)
Tabata
Box Jump Over
Box Jump Over
Tuesday BURN
Metcon (Time)
For Time
Tabata Squat
1500 Meter Row
Tabata Lunge
1500 Meter Row
Tabata Abs
1500 Meter Row
Tabata Squat
1500 Meter Row
Tabata Lunge
1500 Meter Row
Tabata Abs
1500 Meter Row
Tabata = 20 seconds of work/10 seconds rest x8
Tuesday CrossFit
Hang Clean (3, 2, 2, 1, 1)
Metcon (Time)
3 RFT
400m Run
2m Clock – Max Hang for Seconds
400m Run
2m Clock – Max Hang for Seconds
Score is total time to complete all 3 rounds.
Take note of total time spent hanging.
Take note of total time spent hanging.
Monday BURN
Metcon
4m EACH
Russian Twists
Rope Skips (triple count)
Slam Balls
Sit Ups
Goblet Squats
Air Squats
OH Lunge
Russian Twists
Rope Skips (triple count)
Slam Balls
Sit Ups
Goblet Squats
Air Squats
OH Lunge
Just GO! Move quicklier whenever possible!
Monday CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
4 Clean & Jerk 75#/45#
8 Back Squat
16 Thrusters
4 Clean & Jerk 75#/45#
8 Back Squat
16 Thrusters
Saturday CrossFit
Metcon
Half Murph (Time)
800m Run
50 Pull Ups
100 Push Ups
150 Squats
800m Run
20#/10# Vest Encouraged
50 Pull Ups
100 Push Ups
150 Squats
800m Run
20#/10# Vest Encouraged
Friday BURN
Metcon (Time)
6 Rounds
400m Run
40 Squats
40 Rope Skips
400m Run
40 Squats
40 Rope Skips
Friday CrossFit
Metcon (AMRAP – Reps)
30 Sec Work/Rest Each
Row for Cal
Back Squat 95#/65#
T2B x4
Front Squat x4
Row for Cal
Back Squat 95#/65#
T2B x4
Front Squat x4
Each Movement continues for 4 minutes before moving to next movement.
At-home WOD
Metcon (AMRAP – Reps)
30 Sec Work/Rest Each
Sprint (sprint 20 seconds and walk back)
Air Squats
Push Ups
DB Over Head Squats (cans of food in hands would work) 20#/10#
Sprint (sprint 20 seconds and walk back)
Air Squats
Push Ups
DB Over Head Squats (cans of food in hands would work) 20#/10#
Thursday BURN
Metcon
3 Rounds
800m Run
50 Squats
75 Lunges
100 Swings (light)
800m Run
50 Squats
75 Lunges
100 Swings (light)