The Premier CrossFit Facility on The East End!

October 23, 2014

10/24/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

Tabata 12 rds:

-Air squats

-Plank

-Push Press @BB

Weightlifting

Back Squat (4×6@75%)

Metcon

Metcon (Weight)

12 Min EMOM

3x Hang Clean 70%, 80%

10x Heavy KBS
Add up your Barbell and Kettlebell weight together…….

After Party!!!!!!

Who are you fooling’!!!!!

October 22, 2014

10/23/2014

Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP

Work up to Heavy Squat Clean Thruster

10x Strict Pull up/Ring Row

10x Dislocates

1 Lap

Metcon

Metcon (2 Rounds for reps)

12 Min AMRAP

15x Wallballs 20/14

15x Power Snatch 95/65, 135/95

150m Row/Ski/Air Dyne

~2 min rest~

12 Min AMRAP

10x Front squat

50x Double unders

After Party!!!!!!

Why you running out the door??????

October 21, 2014

10/22/2014

Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

Tabata 12rds:

-Hand Release Push Ups

-Flutter Kicks

-Groiners

Weightlifting

Clean (10 Min EMOM @70%)

Metcon

Metcon (Time)

3 rds for time:

10x Burpee to Plate 45/25

50 ft Overhead Walking lunge w/ plate

20x Floor to overhead w/ plate

After Party!!!!!!

Everyone can see you………

October 20, 2014

10/21/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP

Work up to Heavy Front squat double

8x Wallballs

8x Abamt/GHD Sit up

200m Row/Ski/Air Dyne

Metcon

Metcon (3 Rounds for reps)

8 Min AMRAP

12x Shoulder to overhead 95/65, 135/95

12x Box Jumps 24/20, 30/24

~1 Min rest~

8 Min AMRAP

12x Hang Power Clean

12x Ring Dips

~1 Min rest~

8 Min AMRAP

-Burpee box Jump overs 24/20, 30/24

After Party!!!!!!

Sam can see you………..

October 19, 2014

10/20/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

Tabata 12rds:

-Row

-Hollow Rocks

-Superman Rocks

Weightlifting

Snatch (10 Min EMOM @70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

10x Deadlift 225/165, 275/195

10x Toes to Bar

After Party!!!!!!

Joe can see you………..

October 17, 2014

10/18/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

500×500 (No Measure)

500m Row easy pace

500m Row hard pace
2x

Weightlifting

Strong Man Total (Total Weight)

-Max Stone

-Max Yoke 15ft

-Max Thruster

-Max Farmers carry

-You have 3 attempts at each

Metcon

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

October 16, 2014

10/17/2014

Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

Tabata 12 rds:

-Real Runner

-Hand Release Push Ups

-Air squats

Weightlifting

Bench Press (70%,80%,85%,90%,2RM)

Metcon

Metcon (Time)

For time:

9-6-3

-Squat Clean Thruster 155/115, 185/135

-Bar facing Burpee

After Party!!!!!!

Jesus’ sees you……….

October 15, 2014

10/16/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP

Work up to a heavy Deadlift Triple

:30′s Handstand hold

10x Man Makers

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

15x Pull up/CTB

12x Shoulder to overhead 135/95, 155/115

150m Row/Ski/Air Dyne (15cal)

~2 min rest~

12 Min AMRAP

15x OHS 135/95, 155/115

400m Run

After Party!!!!!!

Don’t act like we can’t see you………

October 14, 2014

10/15/2014

Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3rds:

250m Row

15x Thrusters @ BB

Agility Ladder #1

Weightlifting

Clean and Jerk (10 Min EMOM @80%)

Metcon

Metcon (Time)

20-15-10-5

Box Jumps 24/20 30/24

Burpees

+

400m Run

October 13, 2014

10/14/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP

Work up to a heavy Front squat double

10x Box Jumps

10x Hollow Rocks

1 Lap

Metcon

Metcon (3 Rounds for reps)

8 Min AMRAP

12x Wallball 20/14

20x Abmat/GHD sit ups

~1 min rest~

8 Min AMRAP

12x KBS 53/35,70/53

20x Toes to bar

~1 min rest~

8 Min AMRAP

12x Pull ups/CTB

20x Double unders

After Party!!!!!!

C’mon now!!!!!!

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