The Premier CrossFit Facility on The East End!

November 25, 2014

11/26/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

Tabata 12 rds

-Bent over Row @BB

-Hallow Hold

-Drop squats

Weightlifting

Clean (@70% of Clean 12 EMOM)

Metcon

Metcon (6 Rounds for time)

6 rds Each for time:

500m Row

Rest as needed between sets

After Party!!!!!!

And your going to grab that stuffing aren’t you………

November 20, 2014

11/21/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

Tabata 12 rds:

-DB Lunge

-DB Standing Piston press

-DB Plank Row

Weightlifting

Bench Press (3,3-2,2-1,1/85%,90%,95%)

Bench Press (3,3-2,2-1,1/88%,93%,98%)

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (AMRAP – Reps)

~then~

AMRAP

Ring Dips
You get one shot at this!!!! As many Dips as you can unbroken!!!!!!

November 19, 2014

11/20/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP

Work up to heavy 5 rep Back squat

Doble under Practice

500m Row/Ski/Air Dyne

Metcon

Metcon (Time)

12-9-6-3

-Snatch 95/65, 135/95

-Wallball 20/14

-Toes to Bar

-Burpee Over Bar

After Party!!!!!!

OK…..so you don’t want hair anywhere…..at least do it to look good naked!!!!!!!!

November 18, 2014

11/19/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

Tabata 12 rds:

-Dynamic wall drill

-HRPU

-Russian KBS

Weightlifting

Shoulder Press (10×3 Strict Press)

Metcon

*PLAYERS CHOICE*

Pick one of the following….or do all three ;-)

1000m Row (Time)

Max Effort 1000m Row

1000m Ski (Time)

For time

100 Calories Air Dyne (Time)

Max effort for 100 calories on Air Dyne

After Party!!!!!!

If you don’t want hair on your ass then do it to get hair on your chest!!!!!

November 17, 2014

11/18/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

Work up to Heavy Front squat Triple w/ 3 sec pause at bottom

2x DB Complex #1

300m Row

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

1x Rope Climb

10x Hang power clean 95/65, 135/95

1x Wallclimb

10x Box Jump 24/20, 30/24

After Party!!!!!!

It’ll put hair on your ass!!!!!!

November 16, 2014

11/17/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

Tabata 12 rds:

-Toe touches

-Air squats

-Mountain Climbers

Weightlifting

Deadlift (TNG @70% 8EMOM 6reps)

Metcon

Metcon (Time)

For time:

Buy in:

400m Run

~then~

3 rds:

10 Thrusters 95/65,135/95

10 Pull ups/CTB

~then~

Buy out:

400m Run

After Party!!!!!!

This is the time when men become men and sheep become afraid……..

November 14, 2014

11/15/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

500×500 (No Measure)

500m Row easy pace

500m Row hard pace

Weightlifting

Olympic Lifting Total (Total Weight)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

November 13, 2014

11/14/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

Tabata 12 rds:

-KB/DB Piston press

-V-ups

-Mountain climbers

Weightlifting

Bench Press (5×70%,3×80%,3×85%,1×90%,1×95%)

Bench Press (5×73%,3×83%,3×88%,1×93%,1×98%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

30x Double Under

15x Wallball 20/14

After Party!!!!!!

Doing an after party saves a child in Africa……..

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