The Premier CrossFit Facility on The East End!

September 1, 2014

09/02/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP
2x Rope Climb
10x Handstand walk practice
10x KBS
150m Row

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP
5x Deadlift 185/135, 225/165
8x Toes to Bar
10x Wallballs 20/14

After Party!!!!!!

OK monday is over………

August 31, 2014

09/01/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3rds:
:30′s Battle ropes
Phase 2 Thacker ABC’s
50ft Overhead PVC Duck walk

Weightlifting

Snatch (10 Min EMOM @70-75%)

You will perform 3 Snatches every minute on the minute for 10 minutes at the prescribed percentage……

Metcon

Metcon (Time)

For time:
10,8,6,4,2
-Snatch 95/65, 135/95
-Box Jump 24/20, 30/24

After Party!!!!!!

I challenge you to do one of these movements from the list for the whole month………..

August 29, 2014

08/30/2014


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

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

August 28, 2014

08/29/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3rds:
Warm up Bench press
Row 300m
15x HRPU

Weightlifting

Bench Press (8×70%, 6×80%, 4×85%-2 waves)

You will perform the prescribed repetition and percentage for your bench press for a total of two complete cycles……

Metcon

J.T. (Time)

21-15-9
Handstand Push-ups
Ring Dips
Push-ups

August 27, 2014

08/28/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP
10x KBS
200m Row
10x Ball slam
30x Dynamic Wall Drill

Metcon

Metcon (AMRAP – Rounds and Reps)

21 Min AMRAP
*** Every 3rd Minute perform 1 Lap***
-8x Power Clean 135/95, 165/115
-10x Pull ups/CTB

After Party!!!!!!

Get on it!!!!!!!

August 26, 2014

08/27/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3rds:
Warm up Deadlift
250m Row
15x K2E (try to link as fast as possible)

Weightlifting

Deadlift (7 Min EMOM 3x 85-90%)

You will perform 3x Deadlift every minute on the minute for 7 total minutes at the prescribed percentage…..

Metcon

Metcon (Time)

For time:
9,7,5,3
-Burpee over bar
10,10,10,10
-Hang Power Snatch 95/65, 115/85

After Party!!!!!!

Hey check this out!!!!!!!

August 25, 2014

08/26/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP
10x Hip Ext
2x Rope Climb
30x POSE Jump rope
:30′s L-hang from bar

Metcon

Metcon (AMRAP – Reps)

21 Min EMOM
1st Min- Run 100m/200m
2nd Min- 15x Toes to bar
3rd Min- 10x Wallballs 20/14
Your score will be the extra reps done in the last minute of work once the prescribed repetitions have been completed…….

After Party!!!!!!

Really bro…….did you even lift today……..

August 24, 2014

08/25/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3rds:
500m Row
10x Squat therapy
Warm up Back squat

Weightlifting

Back Squat (Every 90 sec 2x 90% for 6 sets)

You will perform 2x Back squat every :90 seconds for a total of 6 sets at the prescribed percentage…….

Metcon

Metcon (Time)

For time:
400m Run
15x KBS 53/35, 70/53
10x Burpee
800m Run
10x Burpee
15x KBS
400m Run

After Party!!!!!!

What????????????????

August 22, 2014

08/23/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

Row (No Measure)

1000m @ easy pace

Weightlifting

Power Lifting Total (Total Weight)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
rest 10 min

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

August 21, 2014

08/22/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3rds:
Warm up Bench press
30x Dynamic wall drill
2x Phase 1 Thacker ABC’s

Weightlifting

Bench Press (65%, 75%, 85%- 2 waves)

You will perform 10x 65%, 8x 75%, 6x 85% of Bench press for 2 waves…..

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP
8x Snatch 95/65, 135/95
800m Run

After Party!!!!!!

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