The Premier CrossFit Facility on The East End!

July 29, 2014

07/30/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3rds:
2x Rope Climb
500m Row (Fast pace)
:45′s BB Mobility

Weightlifting

Clean (12 Min EMOM 75-80%)

You will perform 1x Power clean, 3x Front squat, 1x Split jerk every minute on the minute for 12 minute………

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP
8x Hang Power clean 95/65, 135/95
200m Run
10x Pull ups/CTB

July 28, 2014

07/29/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP
3-5 Stones (Work Up)
3x Plyo Box jump Ladder
300m Row

Metcon

Metcon (AMRAP – Reps)

***20 Min Time Cap***
3-6-9-12-15-etc…..
-Deadlift 185/135, 225/185
-Toes to bar

July 27, 2014

07/28/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3rds:
50x POSE Jump rope
10x Ring Row
Agility ladder drills

Weightlifting

Snatch (12 Min EMOM 75-80%)

You will perform 2x 4″ Deficit DL w/ snatch grip, 1x Snatch, 1x OHS every minute on the minute for 12 minutes….

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP
8x Hang Power Snatch 75/45, 95/65
200m Run
10x Wallballs 20/14

July 25, 2014

07/26/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

3-5 stones (No Measure)

30/30 Row (No Measure)

You will rotate from each warm up 4x, and perform 5rds of 30/30…….

Weightlifting

The CrossFit Football Total (Total Weight)

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

July 23, 2014

07/24/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP
50x Dynamic Wall Drill
10x Ring Extensions
50ft Reverse Bear crawl
50ft Forward Bear crawl

Metcon

Metcon (Time)

***20 Min Time cap***
21-18-15-12-9-6-3
-Deadlift 225/185, 315/225
-Ring Dip/ Muscle up to dip

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

show
 
close