Category Archives: CrossFit

Tuesday CrossFit

Warm-up
3 Rounds/10 – 15 Reps Each
Squats
Lunges
Sit Ups
Push Ups
Add a twist wear applicable during round 3

Weightlifting
Push Press (10, 10, 10)
Make every set of 10 a challenge.

Metcon
Metcon (AMRAP – Rounds and Reps)
5 RFT
10 Swings
10 Burpee Over KB
10 Goblet Squats

Happy Easter

Metcon (AMRAP – Rounds and Reps)
AMRAP 22
5 DB OH Squat
5 DB OH Lunge
200m Run
10 DB Front Squat
10 DB Front Rack Lunge
15 Burpees
15 DB Thrusters
15 DB Litter Carry Lunges

You and partner work at same time and perform every Rep in-sync, together.

After each round you both race for the egg that’s approx 100m away.

No running to race!
Maybe bearcrawl, skip, long jump, or side step would all work.
Put any value on the egg you’d like!

AMRAP movements can be done with pair or single dumblell, kettlebell or heavy object of choice. Alternate sides if doing single arm.

Weekend Worriors

Thruster (3, 3, 2, 2, 1)
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#

Friday CrossFit

Metcon (Time)
5 RFT
Run 400m
15 Power Snatch 95#/65#
10 Back Squat
5 Front Squat

20 minute Time Cap

Thursday CrossFit

Squat Clean and Jerk (3, 3, 2, 2, 1 )
Metcon (Time)
3 RFT
10 Back Squats 135#/95#
35 D/U’s
10 Front Squats

Wednesday CrossFit

Metcon (AMRAP – Reps)
AMRAP 6
11 Deadlift 135#/95#
Max HSPU

Score is total HSPU
Rest as needed between AMRAPs
Metcon (Time)
AMRAP 6
11 Swings 70#/44#
Max Time in L-Sit

Score is total time in L-sit.
Position your feet under the shoulders, but try to keep your knees out in front when modifying the L-sit.
Metcon (AMRAP – Rounds and Reps)
AMRAP 6
11 Push Ups
11 Pull Ups

Classic push and pull.
Go fast. Go hard.

Tuesday CrossFit

Metcon (AMRAP – Rounds and Reps)
AMRAP 17
3 Bar MUs
32′ DB OH Lunge 35#/15#
7 KB Swings 70#/44#
32′ DB OH Lunge

Monday CrossFit

Metcon (AMRAP – Rounds and Reps)
AMRAP 18
5 L-Hang Pull Ups
8 Tall Box Jumps
5 DB Thrusters 50#/35#
8 DB Litter Carry Lunges

Weekend Warriors

Strength
Metcon
3 SETS
10/10 DBL DB Split Squats (Suitcase)
12 Alt. DB Strict Press*
1:00 EZ Row

*Both DB held in front, alternate pressing arms for 12 reps.

Metcon
Metcon (AMRAP – Rounds and Reps)
PARTNER WORKOUT
IN TEAMS OF 2…

AMRAP x 16 MINUTES*
4 DB Front Squats (50/35)
3 DB Box Step Over (20)
2 DB Thrusters
1 DB Devils Press

*Partner 1 completes one full round while Partner 2 rests. Then switch roles.

Friday CrossFit

Back Squat (1 x 20)
1-Mile Run (Time)
Max Effort 1-Mile Run

Carry additional weight of any type 25#/15#