Tuesday CrossFit
Metcon (AMRAP – Reps)
5 Round FGB
1m Each Max Effort
Row for Cal
Wall Ball 20#/14#
SDHP 75#
Box Jump 20"
Push Press 75#
Rest
1m Each Max Effort
Row for Cal
Wall Ball 20#/14#
SDHP 75#
Box Jump 20"
Push Press 75#
Rest
Metcon (Time)
EMO5M 30m
200m Run
30 OH Squat PVC
30 Step Ups 20"
200m Run
30 OH Squat PVC
30 Step Ups 20"
Record the time it takes you to complete the round.
Monday CrossFit
Snatch (5, 4, 3, 3, 3)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
Metcon (AMRAP – Reps)
20m Clock
Max Rep
1 Each = 1 Rep
30#/15#
Snatch Deadlift
Hang Pwr Snatch
Hang Snatch
OH Squat
EMO4M Row 750m
Max Rep
1 Each = 1 Rep
30#/15#
Snatch Deadlift
Hang Pwr Snatch
Hang Snatch
OH Squat
EMO4M Row 750m
Weekend Warriors
Metcon (Time)
For Time
150 Wall Balls
EMO3M – 200m Run
150 Wall Balls
EMO3M – 200m Run
Friday CrossFit
Metcon (AMRAP – Reps)
20m Clock
30s Work:Rest
0-5m HSPU
5-10 Deadlift 135#/75#
10-15 Double Unders
15-20 Box Jump
30s Work:Rest
0-5m HSPU
5-10 Deadlift 135#/75#
10-15 Double Unders
15-20 Box Jump
Metcon (AMRAP – Rounds and Reps)
AMRAP 28
100 Single Unders
10 Squats 95#/55#
20 Lunges
800m Run
100 Single Unders
10 Squats 95#/55#
20 Lunges
800m Run
Thursday CrossFit
Metcon (Time)
10 RFT
8 1-Arm Alt. DB Snatch 50#/35#
8 Pull Ups
8 Push Ups
8 Goblet Squats
8 1-Arm Alt. DB Snatch 50#/35#
8 Pull Ups
8 Push Ups
8 Goblet Squats
20m Time Cap
Metcon (Time)
5 RFT
20 Hang Cleans (full squat) 30#/15#
400m Run
20 Sit Ups
20 Hang Cleans (full squat) 30#/15#
400m Run
20 Sit Ups
Cool Down is 800m Walk
Wednesday CrossFit
Metcon (AMRAP – Reps)
AMRAP 17
200m Run
Max Effort Toes to Bar
200m Run
Max Effort Toes to Bar
RX+
+Max Effort Squat 175#/115#
+Max Effort Squat 175#/115#
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
200m Run
20 Thruster PVC (1 sec pause at top and bottom)
rest 2m
AMRAP 12
200m Run
10 Box Squats
200m Run
20 Thruster PVC (1 sec pause at top and bottom)
rest 2m
AMRAP 12
200m Run
10 Box Squats
Tuesday CrossFit
Metcon (AMRAP – Reps)
EMOM 7
5 Thrusters 155#/115#
5 Thrusters 155#/115#
Metcon (AMRAP – Reps)
EMOM 7
40s Work: 20s Rest
Even Min = 1 Legged Squats
Odd Min = Sit Up (prison grip)
40s Work: 20s Rest
Even Min = 1 Legged Squats
Odd Min = Sit Up (prison grip)
400m Run (Time)
Max Effort 400m Run
x4
Score is slowest time.
Score is slowest time.
1-Mile Run (Time)
Max Effort 1-Mile Run
Monday CrossFit
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
BURN Option
3 RFR
Russian Twists 15#/10#
Goblet Squat
DB Front Squat
Seated Press
DB Push Press
3 RFR
Russian Twists 15#/10#
Goblet Squat
DB Front Squat
Seated Press
DB Push Press
Weekend Warriors
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Double-unders
Sit-ups
TRIPLE ANNIE
Perform Annie in its entierty 3x
The lowest time of the 3 is your score.
Rest 3m between each Annie
Perform Annie in its entierty 3x
The lowest time of the 3 is your score.
Rest 3m between each Annie
BURN Option
Row 1k meters (or run 1200m)
Annie
Run 1200m (or row 1k meters)
TGIF YA’LL!!
Paul Pena (7 Rounds for reps)
7 Rounds each for time:
100m Sprint
19 Kettlebell Swings, 2 pood
10 Burpee Box Jumps, 24"
Rest 3-Minutes
In Honor of Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010.
100m Sprint
19 Kettlebell Swings, 2 pood
10 Burpee Box Jumps, 24"
Rest 3-Minutes
In Honor of Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010.
BURN Option
AMRAP 25
400m Run
30 Jumping Lunges
10 HIGH Jump Burpees
AMRAP 25
400m Run
30 Jumping Lunges
10 HIGH Jump Burpees
1m Max Effort Each
1 Athlete works at a time
Both rest during rest minute