The Premier CrossFit Facility on The East End!

January 27, 2015

01/28/2015


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3 rds:

15 Push Press @BB

15 T2B

15 Hip Circle Squats

Weightlifting

Clean and Jerk (@70% o Clean & Jerk + Burpee)

You will perform 5x Power clean & Power jerk + 5x Burpee over the bar every :75 seconds for a total of 8 sets…..

Metcon

1000m Row (Time)

Max Effort 1000m Row
~rest as needed~

1000m Row (Time)

Max Effort 1000m Row
~rest as needed~

1000m Row (Time)

Max Effort 1000m Row
~rest as needed~

1000m Row (Time)

Max Effort 1000m Row

After Party!!!!!!

I’ll let this one slide…….

January 26, 2015

01/27/2015


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP

Work up to HEAVY 3 rep Strict Press

:30′s Handstand hold

10x Hip extensions

10x GHD situp

3x 30/30 Row/Ski/AD

Metcon

Metcon (Time)

For time:

7 rds:

7 Front Squats 165/125, 185/135

7 Ring Dip

After Party!!!!!!

“If you aint first your last”- Ricky Bobby’s Dad

January 25, 2015

01/26/2015


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3 rds:

500m Row

10 SOTS Press @ PVC-BB

30x Dynamic Wall Drill

Weightlifting

Snatch (@70% of snatch + High Boxes jumps)

You will perform 5x Power Snatch + 5x High Box Jump overs every :75 seconds for a total of 8 sets……

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

5 Muscle Ups

10 Burpee’s

30 Double unders

After Party!!!!!!

You make Molly sad when you leave so fast……..

January 23, 2015

01/24/2015


Main – Group CrossFit

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Warm-up

30/30 Row (No Measure)

Weightlifting

The CrossFit Football Total (Total Weight)

Metcon

Kelly (Time)

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

January 21, 2015

01/22/2015


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP

Work up to Heavy 5 Rep TNG Deadlift

:30′s Handstand Hold

:30′s L-sit

:30′s FLR

200m Row

Metcon

Metcon (Time)

For time:

21-18-15-12-9-6-3

-Power Clean 95/65

-Ring Dips

-Air squat

After Party!!!!!!

I know there is plenty of time…….dont be an animal beater!!!!!!!

January 20, 2015

01/21/2015


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3 rds

15x Wallballs

10x HRPU

5x Toes to Bar

Weightlifting

Clean (@70% of Clean + Burpee box jumps)

Metcon

Metcon (4 Rounds for time)

Each round for time:

4x 500m Row

After Party!!!!!!

How bout cats!!!!! you like cats?!?!?! well if you leave your beating them too!!!!!!!

January 19, 2015

01/20/2015


Main – Group CrossFit

Today is the first day of the 6am classes for tuesday and thursday!!!!!

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP

Work up to Heavy 5 Rep Strict Press

10x DB Thrusters

10x DB Front squats

50ft DB Bear crawl

Metcon

Metcon (AMRAP – Rounds and Reps)

17 Min AMRAP

50ft Bear Crawl

2 Rope Climbs

250m Row

After Party!!!!!!

Dog beater…….

January 18, 2015

01/19/2015


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3 rds:

10x BB Muscle Snatch

10x BB Back squats

200m Run

Weightlifting

Snatch (@70% of snatch + Burpees)

Metcon

Metcon (AMRAP – Reps)

12 Min EMOM

1st Min- 10 Pull ups/ CTB

2nd Min- 20 Box Jumps 24/20, 30/24

After Party!!!!!!

Walking away from an after party is like beating a dog………..just saying’……..

January 16, 2015

01/17/2015


Main – Group CrossFit

View Public Whiteboard

Warm-up

Row (No Measure)

1000m @ easy pace

Weightlifting

Strong Man Total (Total Weight)

-Max Stone

-Max Yoke 15ft

-Max Thruster

-Max Farmers carry

-You have 3 attempts at each

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

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