Category Archives: CrossFit

Weekend Warriors

Friday BURN

Metcon (AMRAP – Rounds and Reps)
AMRAP 10
22 Swings – 22 Sit Ups

AMRAP 10
33 Goblet Squats – 33 Push Ups

AMRAP 10
44 SA KB FRL – 44 Lunges

Friday CrossFit

Front Squat (10m Find Heavy Single)
Climb the Rope (Time)
10 Rope Climbs

3m Time Cap

Thursday CrossFit

Metcon (AMRAP – Rounds and Reps)
AMRAP 6
100m Sprint
10 Swings
5 Pull Ups
-rest 2 minutes
ARMAP 8
250m Row/Ski
16 SA OH DB Lunch
10 Push Ups

Sprint & Row = 1 Rep

Thursday BURN

Metcon (Distance)
AMRAP 30
300m Ski
20 Cal Bike
300m Row
+300m/20 Cal each round

Wednesday BURN

Metcon (AMRAP – Reps)
For Time in Any Order
200 Burpees
200 Pull Ups
200 Wall Ball
200 Med Ball Cleans
200 Sit Ups
1600m Run
30m Time Cap

Wednesday CrossFit

Hang Snatch (5 x 3 @75-78%)
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

Tuesday CrossFit

Metcon (AMRAP – Reps)
EMO2M 14m
10 Deadlift 225#/185#
12 Push Ups
16 Air Squats
Max Lunge

Monday CrossFit

Metcon (AMRAP – Rounds and Reps)
AMRAP 22
300m Row/Ski
9 Ring Rows
17 Med Ball Cleans 20#/14#
11 Goblet Squat 53#/28#

Weekend Warriors