The Premier CrossFit Facility on The East End!

July 22, 2014

07/23/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3rds:
12x Push press @BB
:45′s BB Mobility
5x Rope Pull w/ chains

Weightlifting

Clean (12 Min EMOM @75-80%)

You will perform 2x deadlift @4″ deficit, 1x Clean, 1x Front squat every minute on the minute for 12 minutes….

Metcon

Metcon (Time)

3rds:
5x KBS Right hand 35/26, 53/35
10x Pull ups/ CTB
5x KBS Left hand
10x Air squat

July 21, 2014

7/22/14

Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP
Row 200m
Agility Ladder Drill
10x Ring rows
:45′s Plank

Metcon

Metcon (AMRAP – Rounds)

-Minutes 0-5
10x Box Jump 24/20, 30/24
200ft sprint
-Minutes 5-10
10x Burpee Box jump over
10x Toes to bar
-Minutes 10-15
10x Step up
10x Hand release push up
-Minutes 15-20
10x Lunge
10x KBS 53/35, 70/53

July 20, 2014

7/21/14


Main – Group CrossFit

View Public Whiteboard

(No Measure)

3-5 stones(work up)
10x Bulgarian Split squats
50x Dynamic wall drill

12 Min EMOM 75%-80% (1x snatch lift off, 1x Deadlift, 1x Snatch )

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP
10x Shoulder to overhead 95/65 135/95
10x AB Mat situps

July 17, 2014

07/18/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3rds:
8x V-outs
8x Planche Push up
250m Row

Weightlifting

Split Jerk (10 Min EMOM @75-80%)

You will perform 1x Clean, 1x Push Jerk, and then a 3 sec pause at the bottom of your dip into your Split Jerk every minute on the minute for 10 minutes….

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP
8x Deadlift 225/135, 315/225
8x HSPU

July 16, 2014

07/17/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP
:30 sec BB Mobility
10x Paused Hip Circle Squats
50ft Rope Pull w/ Chain weight

Metcon

Metcon (AMRAP – Rounds and Reps)

***20 Min Time Cap***
4-8-12-16-20-etc.
-Push Press 95/65, 135/95
-Front Rack Lunge (in place)

July 15, 2014

07/16/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3rds:
10x Ring Dip
10x Floor wipers (Do w/ partner)
20x Double unders

Weightlifting

Clean (12 Min EMOM @75-80%)

You will perform 1x Deadlift, 2 second pause below knee, and then Clean the weight every minute on the minute for 12 minutes….

Metcon

Metcon (Time)

***10 Min Time Cap***
5-4-3-2-1
-Clean 135/95, 225/135
-Box Jump 30/24, 40/30

July 14, 2014

07/15/2014

Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP
3-5 Stones (work your way up)
50ft Soldier March
10x Toes to Bar
200m Run

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP
10x Box Jump 24/20, 30/24
200m Run
10x KB Swing 53/35, 70/53
10x Pull up/ CTB

July 13, 2014

07/14/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3rds:
50ft Walking Lunge
:30 sec Flex Arm Hang
:30 sec Handstand Hold
200m Row

Weightlifting

Snatch (12 Min EMOM @70-80%)

You will perform 1x Snatch with a Pause at the knee off lift off for 2 seconds and then execute a Snatch every minute on the minute for 12 minutes…..

Metcon

Metcon (Time)

For time:
30 Cal Row
20x Thrusters 95/65, 135/95
10x Burpee Box Jump 24/20, 30/24

July 11, 2014

07/12/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

30/30 Row (No Measure)

3x

50ft Death March (No Measure)

You will use two DB and march 50ft touching the DB to the ground each step…
You will perform 3 rds of 3x 30/30 Row and 50ft Death March……

Weightlifting

Olympic Lifting Total (Total Weight)

Metcon

5k Row (Time)

Max Effort 5k Row
Rest same amount as work time

2k Row (Time)

Max Effort 2k Row
Rest same amount as work time

1000m Row (Time)

Max Effort 1000m Row

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