Category Archives: CrossFit

Monday CrossFit

Metcon (AMRAP – Reps)
AMRAP 18
25 D/U’s
7 Clean & Jerk 135#/85#
Run 200m

Score is total # of C&Js

Weekend Warriors

Metcon
Metcon (Time)
100 Each for Time
Hang Power Clean 75#/45#
Pull Ups
Front Squat
Double Unders
Thruster
Sit Ups

Partner optional with 200 Reps for each movement. 1 partner works at a time. Partition as needed.
30 Time Cap

Friday CrossFit

Metcon (Time)
7 RFT
7 Push Ups
12 SA ALT DB Snatch (Full Squat) 35#/20#
17 Squats
19 Swings (w/ DB)
22 Lunges
8 Goblet Squat

20m Time Cap

Thursday CrossFit

Strength
Overhead Squat (10, 10, 10, 10)

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

Wednesday CrossFit

Weightlifting
Deadlift (5 x 5 @70 – 75%)

Metcon
Metcon (AMRAP – Reps)
10m Clock
5 Power Clean & Jerks 75#/30#
+10#/5# After Each Set

Tuesday CrossFit

Metcon (Time)
8 RFT
4 Burpees
6 Push Press 95#/65#
8 Swings 53#/28#
10 Pull Ups

RX+
135#/95#
70#/44#
C2B Pull Ups

Monday CrossFit

Weightlifting
Hang Snatch (5 x 3)

Metcon
Metcon (AMRAP – Reps)
30 Sec Work/Rest
GHD Sit Ups
DB Burpees
T2B
DB Front Squat
x2

Weekend Warriors

Weightlifting
The CrossFit Total (Total Weight)

Friday CrossFit

Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Thursday CrossFit

Metcon
US Army Run (Time)
For Time
2 Mile Run
US Army Push Ups (AMRAP – Reps)
2m Max Effort Push Ups

You cannot leave the plank.
US Army Sit Ups (AMRAP – Reps)
2m Max Effort Sit Ups

Partners holds feet to ground