Month: March 2020

Friday CrossFit

Paused Front Squat ( 5 x 3 @70-75%)
Pause 3s in bottom of Rep 2 & 4
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#

Thursday BURN

Metcon (AMRAP – Reps)
15m Clock
2100m Row
21 Push Press
21 Squats

Same 15m Clock x2
Record Total # of Rope Skips

Thursday CrossFit

Metcon (AMRAP – Rounds and Reps)
AMRAP x 25
200m run/ 250m row or 12 Cal Bike
15 DB Bench Press (50/35)
3 Wall Walks

*For the DB Bench, athletes can use flat bench, floor press, or rest upper back on a wall ball. Switch up the row/run/bike. Scale the wall walks so they are done in 1:15 or less*

Wednesday BURN

Metcon (AMRAP – Reps)
3m Max Effort Each
Burpee Box Jump Over
Sit Ups
DB Thruster
Box Squat
Push Up
DB Front Squat
Box Jump
Air Squat
DB OH Lunge
Double Unders

Try to Maintain YELLOW Zone the Entire Time.
Smooth transitions and fluid/disciplined movement will help maintain zone.

Wednesday CrossFit

Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Tuesday BURN

5k Row (Time)
Max Effort 5k Row

1m Max Reps Every 1000m Row

YELLOW Zone during row.
RED Zone during 1m Max Effort.
Don’t allow your 500m/Split to decrease as you resume rowing.
Choose 1 for Each Max Effort
Air Squat, Pull Ups, Body Row, Burpees, Jumping Lunges, DB Snatch, Goblet Squat

Tuesday CrossFit

Metcon (Distance)
E2MOM x 16

Min 1 & 2 : 10 DB Box Step Overs + Max Row for Meters
Min 3 & 4 : Max HS Walk

Rx : (24/20) & (50/35#)

HSW Options, wall walks, seated dumbbell alt press, pike box shoulder taps….

Score is shortest distance on rower

Monday BURN

Metcon (Time)
100m Run
10 Push Ups
200m Run
20 Abmat Sit Ups
400m Run
40 Toe Touches
800m Run
80 Crunches
1600m Run
160 Mash Up of Fave Ab Movements from above.

Monday CrossFit

EMOM Cindy (AMRAP – Rounds)
5 Pull Ups
10 Push Ups
15 Air Squats

RX+ 20#/10# Vest