Announcements

****Everyone needs to make sure they pick up after themselves because there have been a lot of barbells, chalk and water bottles being left laying around. We are not your maids. No one likes cleaning up after others, so don’t make someone clean up your mess. If this continues to be a problem we will find another way to deal with offenders. ****

Main – Beginners

Scale weight according to fitness level

Warm-up (No Measure)

20 burpees
15 airsquats
50 mountain climbers

Metcon (Time)

3 rounds:
11 Backsquats 65/95
15 Box dips or Ring dips
400m run

Main – CrossFit

Warm-up (No Measure)

3 Rounds
20 Lunges
20 Situps
20 Calorie Row

Clean (5×2 @85%)

Elizabeth (Time)

***Power Clean 135lbs/95lbs***
21-15-9
Clean
Ring Dips

Announcements

****Everyone needs to make sure they pick up after themselves because there have been a lot of barbells, chalk and water bottles being left laying around. We are not your maids. No one likes cleaning up after others, so don’t make someone clean up your mess. If this continues to be a problem we will find another way to deal with offenders. ****

Main – Beginners

Scale weight according to skill level
Scale TTB with knees to Elbows

Warm-up (No Measure)

3 rounds:
100 singles
15 situps
15 pushups

Back Squat (men 155 women 115 3 x 8)

Metcon (Time)

800m run
15 TTB
400m run
15 TTB
800m run

Announcements

****Everyone needs to make sure they pick up after themselves because there have been a lot of barbells, chalk and water bottles being left laying around. We are not your maids. No one likes cleaning up after others, so don’t make someone clean up your mess. If this continues to be a problem we will find another way to deal with offenders. ****

Main – CrossFit

Warm-up (No Measure)

3 Rounds
20 Lunges
20 Situps
20 Calorie Row

Clean (5×2 @85%)

Elizabeth (Time)

***Power Clean 135lbs/95lbs***
21-15-9
Clean
Ring Dips

Announcements

****Everyone needs to make sure they pick up after themselves because there have been a lot of barbells, chalk and water bottles being left laying around. We are not your maids. No one likes cleaning up after others, so don’t make someone clean up your mess. If this continues to be a problem we will find another way to deal with offenders. ****

Main – Beginners

Scale weight according to skill level
Scale TTB with knees to Elbows

Warm-up (No Measure)

3 rounds:
100 singles
15 situps
15 pushups

Back Squat (men 155 women 115)

Metcon (Time)

800m run
15 TTB
400m run
15 TTB
800m run

Main – Beginners

Scale weight according to skill level
Scale TTB with knees to Elbows

Warm-up (No Measure)

3 rounds:
100 singles
15 situps
15 pushups

Back Squat (men 155 women 115)

Metcon (Time)

800m run
15 TTB
400m run
15 TTB
800m run

Main – Beginners

Warm-up (No Measure)

15 minutes to work on Clean and Jerk movement

Metcon (Time)

the clock will start and you have 15 minutes to find your 1RM clean and jerk

Metcon (Time)

21-15-9
Burpee box jumps

Main – Beginners

Warm-up (No Measure)

15 minutes to work on Clean and Jerk movement

Metcon (Time)

the clock will start and you have 15 minutes to find your 1RM clean and jerk

Metcon (Time)

21-15-9
Burpee box jumps

Main – CrossFit

Warm-up (No Measure)

3 Rounds
30 Double Unders/ 60 Singles
30 Situps

Shoulder Press (5×3 @80%)

Metcon (Time)

Complete 3 Rounds for time of:
Run 800m
21 Chest to Bar Pullups
15 Box Jumps 30″/24″

Announcements

***Everyone participating in the Amazing Race this weekend needs to be at the box at 8:30am. The first workout will be given at 9:00am and if you are late you will just be starting from behind. All 4 team members must be present to get the workout.***

***We also have some left over Regional T-Shirts if anyone would like to buy one.***

Main – CrossFit

Metcon (Time)

AMAZING RACE

Be at the Box at 8:30am.

First Workout will be released at 9:00am.

WOD will start shortly after release.

All Team members must be present before you can start.