Category Archives: CrossFit

Friday CF

Incredible Hulk (AMRAP – Rounds and Reps)
AMRAP 20
5 Deadlifts 115#/75#
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squat

Thursday CF

Front Squat (5 x 4 @75%)
Each Rep consists of Bottom of Squat to Half Way Up, then Bottom of Squat to Full Extension (1.5 reps)

Wednesday CF

Metcon (AMRAP – Reps)
FGB w/Partner
1m Each
Row for Cal
Wall Ball 20#
SDHP 75#
Box Jump 20"
Push Press 75#
Rest

Partners work 30s Each during each movement

Tuesday CF

Snatch Grip Deadlift (3-3-3-2-2-1 )
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

Monday CF

Metcon (Time)
33 RFT
3 Pull Ups
3 Swings
3 Squats
3 Burpees

Strong out of the gate, but DON’T RED LINE!
Try to remain as as consistent as possible the entire time.

Weekend Warriors

Metcon (AMRAP – Reps)
20s Work – 40s Rest
1st Min – Deadlift 135#/95#
2nd Min – Front Squat 85#/65#
3rd Min – Hang Power Clean 135#/95#
4th Min – Push Press 85#/65#
5th Minute Rest
x4

Practice WOD

Metcon (Time)
For Time
75/60 Cal Row
60 Hang Snatch 95#/65#
75 Wall Ball 25#/14#
60 Hang Snatch 95#/65#
75/60 Calorie Row

Teams of 2 – 3 Athletes
1 Athlete works at a time.
Working athlete must work for at least 1 minute before passing the movement to next athlete.
RX+ 135#/95# 100/75 Cal Row.

Thursday CF

Metcon (Time)
For Time
10 Burpees
20 Double Unders

10 Burpees
20 Double Unders
30 Air Squats

10 Burpees
20 Double Unders
30 Air Squats
40 Swings 70#/44#

10 Burpees
20 Double Unders
30 Air Squats
40 Swings
50 Pull Ups

18m Time Cap

Wednesday CF

Push Press (5 x 5 @75%)
Metcon (AMRAP – Reps)
8m Clock
30s Work:Rest
Max Rep T2B

Not enough?
Challenge yourself by making every even minute strict T2B.

Tuesday CF

Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Move quickly on the run!
It’s only 15 reps when you get back to the barbell.
Rest when you are done! 😀
Warm-up
Shoulder Prep
OH Squat Practice