Category Archives: CrossFit

Thursday CrossFit

Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Wednesday CrossFit

Metcon (AMRAP – Reps)
Tabata
Air Squats
Metcon (AMRAP – Reps)
Tabata
Push Press 45#/15#
Metcon (AMRAP – Reps)
Tabata
T2B
Metcon (AMRAP – Reps)
Tabata
Box Jump Over

Tuesday CrossFit

Hang Clean (3, 2, 2, 1, 1)
Metcon (Time)
3 RFT
400m Run
2m Clock – Max Hang for Seconds

Score is total time to complete all 3 rounds.
Take note of total time spent hanging.

Monday CrossFit

Metcon (AMRAP – Rounds and Reps)
AMRAP 18
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

Friday CrossFit

Metcon (AMRAP – Reps)
30 Sec Work/Rest Each
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#

Thursday CrossFit

Split Jerk (5 x 3)
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

At-home WOD
Double Annie (Time)
50-40-30-20-10-10-20-30-40-50
Double Unders
Sit Ups

Do not adjust reps for Single Unders.
3-2-1 Go FAST!
Touch in front of your toes and behind head for a whole sit up.

Wednesday CrossFit

Metcon
Metcon (Time)
FOR TIME
500m Row
30 Power Clean (135/95)
1000m Row
20 Power Clean (155/105)
1500m Row
10 Power Clean (185/125)

20 min cap
Suggested scaled weights (95/65), (115/75), & (135/95)

At-home WOD
Metcon (Time)
400m Run
80 Thrusters (PVC/Broomstick is an option)
800m Run
60 Thrusters
1200m Run
40 Thrusters

Tuesday CrossFit

Deadlift (3, 3, 3, 3, 3)
Metcon (AMRAP – Reps)
9m Clock
With a Partner
Max Burpee Box Jump Over 30"/24"

One partner works at a time.
Alternate EVERY 1 rep.

At-home WOD
Metcon (AMRAP – Reps)
1m Box Jump Over
1m HSPU or HSHold
1m Walking Lunge
1m Rest
x5

Maintain the intensity during your working minutes!
Box Jump Over: jump over anything, PVC or broomstick resting on surface somewhere sounds safe.
HSPU Hold: every 5 seconds is a rep.

Monday CrossFit

Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – :45 KB Front Rack Hold
MIN 2 – :45 DBL KB Hollow Body Flutter Kicks
MIN 3 – :45 KB Suitcase Lunges

Score is KB Weight used

Metcon
Metcon (Time)
FOR TIME
21-15-12-9*
DBL KB Thrusters (53/35)

*Complete a 400m Run after each full round.

At-home WOD
Metcon (Time)
21-18-15-12-15-18-21
DB Thrusters (2 large cans would work) 20#/10#
400m Run