The Premier CrossFit Facility on The East End!

September 19, 2014

09/20/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

Row (No Measure)

1000m @ easy pace

Weightlifting

The Other Total (Total Weight)

Clean
Bench Press
Overhead Squat

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

September 18, 2014

09/19/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3rds:
10x Hip Circle squat
50ft Soldier March
200m Row

Weightlifting

Back Squat (1RM Test)

You will have 20 minutes to reach your 1RM Back squat……

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP
5x Deadlift 155/115, 185/155
10x Pull up/CTB

After Party!!!!!!

YOOOOOOOO!!!!!!!!!!!!!!!!!!

September 17, 2014

09/18/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP
8x Hip Extensions
1 Lap Around Building
12x Step up 12″ Box in Overhead w/2xKB
15x KBS

Metcon

Metcon (Time)

For Time:
21x Thrusters 95/65, 115/85
25x Box Jump 24/20, 30/24
15x Thrusters
25x Box Jump
9x Thrusters

After Party!!!!!!

Really?!?!?!?!

September 16, 2014

09/17/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3rds:
8x Wall Climb
Agility Ladder Drill #1
250m Row

Weightlifting

Clean and Jerk (1RM Test)

You will have 20 minutes to reach a 1RM…..

Metcon

Metcon (Time)

For Time:
15-10-5
-Burpee toes to bar
-Air Squat
-Hand Release push up

After Party!!!!!!

Its not that hard!!!!!!!

September 15, 2014

09/16/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP
10x Pistols
Agility ladder Drills #2
150m Row
10x Abmat/GHD Situp

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP
12x Wallballs 20/14
12x T2B
12x Box Jump overs 24/20

After Party!!!!!!

Get off your ass!!!!!!

September 14, 2014

09/15/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3rds:
:30′s Battle Ropes
10x Battle Rope Jumping Jacks
:45′s BB Snatch Mobility

Weightlifting

Snatch (1 RM Test)

You will take 20 minutes to find your 1RM…..

Metcon

Metcon (Time)

For Time:
-Buy in 1k Row
-then-
800m Run
25 pull ups
400m Run
25 Pull ups
200m Run

After Party!!!!!!

Rough weekend??? No one cares!!!!!!!

September 12, 2014

09/13/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

30/30 Row (No Measure)

8x

Weightlifting

The CrossFit Total (Total Weight)

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

September 11, 2014

09/12/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3rds:
50ft Inch worm Push up
10x Jumping jacks w/ Battle ropes
250m Row

Weightlifting

Split Jerk (@ 80-85% of Split jerk)

You will perform 1x Push jerk+Back squat+Split jerk every minute on the minute for 8 minutes…….

Metcon

Metcon (Time)

For time:
30x Burpees
20x Box jump 24/20, 30/24
10x Push press 95/65, 135/95

September 10, 2014

09/11/2014

Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP
8x Hip Extensions
10x Step up 12″ Box w/2x KB
1x Lap Around Building

Metcon

Metcon (Time)

For time: (30 min time cap)
21-15-9
-Thrusters 75/45
-Abmat/GHD situp
15-12-9
-Thrusters 95/65
-K2E/T2B
12-9-6
-Thrusters 115/85
-CTB/MU

September 9, 2014

09/10/2014


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3rds:
12x Wallballs
10x Hip Circle squats
250m Row

Weightlifting

Clean (10 Min EMOM @ 80-85%)

You will perform 3x Clean every minute on the minute for 10 minutes at the prescribed percentage……..

Metcon

Metcon (Time)

4rds:
5x Hang Power Clean 135/95, 155/115
1x Lap around building

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