Category Archives: Uncategorized

Wednesday BURN

Metcon (AMRAP – Reps)
15m Clock
30s Work/Rest
Deadlift

Deadlift weight is manageable during entire 30 second clock.

Begin Row immediately following the 15m clock.

2k Row (Time)
Max Effort 2k Row

Tuesday CrossFit

Metcon (AMRAP – Reps)
1600m Run
3m Max Curtzy Squat
1200m Run
3m Max Jumping Lunge (2 count)
800m Run
3m Max 1.5 Squats (down deep, up half, down again, complete squat)

Monday BURN

Metcon (AMRAP – Reps)
4m EACH
Russian Twists
Rope Skips (triple count)
Slam Balls
Sit Ups
Goblet Squats
Air Squats
OH Lunge

Slam Ball Movement to Body Weight Mvmt

Friday BURN
CrossFit Open WOD's will be programmed for Fridays during the open! Burn also available.

Metcon (AMRAP – Reps)
8m Row for Cal
2m Body Row
16m Run
4m Thruster 30#/15#

Try to maintain YELLOW during the Cardio and RED during Strength.

Thursday BURN
CrossFit Open WOD's will be programmed for Fridays during the open! Burn also available.

Metcon (AMRAP – Reps)
50m Lunge
2 Min Single Unders
2 Min Air Squat
x5

Wednesday BURN
CrossFit Open WOD's will be programmed for Fridays during the open! Burn also available.

Metcon (AMRAP – Reps)
1200m Run
3m Max Swings
x3

Maintain YELLOW Zone during run.
Achieve/maintain RED Zone during swing.

Tuesday BURN
CrossFit Open WOD's will be programmed for Fridays during the open! Burn also available.

Metcon (AMRAP – Reps)
2000m Row
2 Min Max Box Jump
x3

Box Jump Reps is score.
Collect 2 Min in the RED during each Row.

Oly

Snatch (5 x 5 @75-80%)
Handstand Push-ups (33 Controlled Descent + 6 Pistol Sqt Every Break)

Oly

Split Jerk (5 x 5 @75-80%)
Weighted Step-ups (5m Max Effort 2 KBs 70#/44# )

Oly

The CrossFit Football Total (Total Weight)