Wednesday BURN
Metcon (AMRAP – Reps)
15m Clock
30s Work/Rest
Deadlift
30s Work/Rest
Deadlift
2k Row (Time)
Max Effort 2k Row
Wednesday CrossFit
Reverse Tabata Squat (AMRAP – Reps)
For Reps
10s Work – 20s Rest
Squat @65%
x8
10s Work – 20s Rest
Squat @65%
x8
Reverse Tabata Dead Lift (AMRAP – Reps)
For Reps
10s Work – 20s Rest
Dead Lift @65%
x8
10s Work – 20s Rest
Dead Lift @65%
x8
Reverse Tabata Push Press (AMRAP – Reps)
For Reps
10s Work – 20s Rest
Push Press @65%
x8
10s Work – 20s Rest
Push Press @65%
x8
Tuesday CrossFit
Metcon (AMRAP – Reps)
1600m Run
3m Max Curtzy Squat
1200m Run
3m Max Jumping Lunge (2 count)
800m Run
3m Max 1.5 Squats (down deep, up half, down again, complete squat)
3m Max Curtzy Squat
1200m Run
3m Max Jumping Lunge (2 count)
800m Run
3m Max 1.5 Squats (down deep, up half, down again, complete squat)
Tuesday CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 17
50m Run
2 Clean & Jerks @60%
25 D/Us
50m Run
2 Clean & Jerks @60%
25 D/Us
+2 C&J after each round
Monday BURN
Metcon (AMRAP – Reps)
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
Slam Ball Movement to Body Weight Mvmt
Monday CrossFit
CrossFit Open WOD's will be programmed for Fridays during the open! Burn also available.
Deadlift (10m Find Heavy Single )
Metcon (Time)
For Time
15 Ring Dips
15 HSPU
30 Air Squats
x3
15 Ring Dips
15 HSPU
30 Air Squats
x3
Weekend Warriors
CrossFit Open WOD's will be programmed for Fridays during the open! Burn also available.
Metcon (Time)
For Time
In Any Oder
50 Front Squats 45#/30#
50 Push Press
50 Power C&J
50 Wall Ball 20#/14#
50 Box Jump 24"/20"
50 Push Ups
50 OH Lunge
50 Slam Ball 40#/25#
50 GHD Sit Ups
In Any Oder
50 Front Squats 45#/30#
50 Push Press
50 Power C&J
50 Wall Ball 20#/14#
50 Box Jump 24"/20"
50 Push Ups
50 OH Lunge
50 Slam Ball 40#/25#
50 GHD Sit Ups
20m Time Cap
Friday CrossFit
CrossFit Open WOD's will be programmed for Fridays during the open! Burn also available.
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Friday BURN
CrossFit Open WOD's will be programmed for Fridays during the open! Burn also available.
Metcon (AMRAP – Reps)
8m Row for Cal
2m Body Row
16m Run
4m Thruster 30#/15#
2m Body Row
16m Run
4m Thruster 30#/15#
Try to maintain YELLOW during the Cardio and RED during Strength.
Thursday BURN
CrossFit Open WOD's will be programmed for Fridays during the open! Burn also available.
Metcon (AMRAP – Reps)
50m Lunge
2 Min Single Unders
2 Min Air Squat
x5
2 Min Single Unders
2 Min Air Squat
x5
Begin Row immediately following the 15m clock.