The Premier CrossFit Facility on The East End!

August 17, 2014

08/18/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3rds:
300m Row
Agility Ladder Drills
20x Hip Circle squats

Weightlifting

Back Squat (Every 90 sec 5x @80-85%)

You will perform 5x Back squat every 90 seconds for a total of 5 sets at the prescribed percentage….

Metcon

Metcon (Time)

For time:
15x Squat cleans 135/95, 155/115
25x Pull ups
12x Squat cleans
25x Pull ups
9x Squat cleans

After Party!!!!!!

Find something on our After Party list!!!!!!

August 15, 2014

08/16/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

Barbell Complex #1 (No Measure)

6x Snatch Hi pull
6x Muscle Snatch
6x Behind neck push press+OHS
6x Good morning
6x Bent over row
5x

Weightlifting

Olympic Lifting Total (Total Weight)

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

August 14, 2014

08/15/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3rds:

Warm up Bench press(start to build up weight)
200m Run
20x KBS

Weightlifting

Bench Press (Bench Press 10x @60%, 8x @70%, 6x @80%)

You will perform 10x @ 60%, 8x @ 70%, 6x @80% once through with a partner. Then you will switch with your partner and repeat until you both have gone through twice.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

12x Thrusters 95/65, 135/95
400m Run

August 13, 2014

08/14/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP
3-5 Stones
1x Rope climb
:45′s BB mobility
:45′s Plank

Metcon

Metcon (Time)

3rds:

25x Push Press 95/65, 135/95
25x Front Squat
10x Lateral Burpee Box Jump 20/18, 24/20

August 12, 2014

08/13/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3rds:

Warm up Deadlift(start to build up weight)
20x AB Mat Situps
200m Row

Weightlifting

Deadlift (7 Min EMOM 5x @80-85% )

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP
10x Pull ups/CTB
10x Air Squats
2 Min Rest

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP
5x Toes to Bar
5x Burpees

August 11, 2014

08/12/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP
Agility Ladder drills
10x Wallballs
10x Planche pushups
300m Row

Metcon

Metcon (No Measure)

21 EMOM
1st Min- 10x Box jump 24/20, 30/24
2nd Min- 10x Burpees
3rd Min- 40x Double unders
***If you do not have double unders you will do singles for the entire minute***

August 8, 2014

08/09/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

30/30 Row (No Measure)

8x

Weightlifting

Strong Man Total (Total Weight)

-Max Stone
-Max Yoke 15ft
-Max Thruster
-Max Farmers carry
-You have 3 attempts at each

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

August 7, 2014

08/08/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3rds:
3x Plyo box drill
:45′s BB Mobility
2x Rope Climb

Weightlifting

Split Jerk (12 Min EMOM @ 75%)

You will perform 1x Thruster, 2x Push press, 1x Split Jerk every minute on the minute for 12 minutes……

Metcon

Metcon (Time)

5-4-3-2-1
-Power clean 135/95, 185/135
-Strict pull up/ Strict CTB
-Lateral Jumps over bar x3

August 6, 2014

08/07/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP
30x POSE Jump rope
Agility ladder drills
50ft Inch worm push up

Metcon

Metcon (AMRAP – Rounds and Reps)

***BUY IN***
-1k Row
20 Min AMRAP
-10x Wallballs 20/14
-10x Overhead Lunge 75/45, 95/65

Metcon

1000m Row (Time)

Max Effort 1000m Row

show
 
close