Main – CrossFit
(No Measure)
Row 500m
50 sit-ups
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 25 minutes of:
Run 800m
15 Thrusters 95lbs/65lbs
30 Sit-ups
Row 500m
50 sit-ups
Complete as many rounds as possible in 25 minutes of:
Run 800m
15 Thrusters 95lbs/65lbs
30 Sit-ups
Warm-up
25 situps
200m run
25 air squats
Turkish Get-ups
Metcon (AMRAP – Rounds)
Complete as many rounds as possible in 20mins:
3 turkish getups each arm
6 KB swings 53/35#
9 burpee box jumps 24/20″
100 Double Unders
50 Squats
Complete as many rounds as possible in 12 Minutes of:
50 Double Unders
25 KB Swings 53lbs/35lbs
15 Pull-ups
4 Rounds:
10 Supermans
Duck Walk Down
Skip Back
5 Vertical Jumps
Partner WOD:
5 Minutes of:
16′ Plate Flips (10-15#)
16′ Hop over plate
Side shuffle Down and Back together (Mirror your partner)
GAME:
Plank Wars
***Mobility class:Wednesday 7pm @ Mylan and Sat-10 am at alternating location.
50 mountain climbers
200m run
15 min AMRAP:
7 backsquats 135/95#
9 pullups
12 lunges each leg
***Mobility class:Wednesday 7pm @ Mylan and Sat-10 am at alternating location.
2 Rounds
100 Mountain Climbers
15 Burpees
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
***Mobility class:Wednesday 7pm @ Mylan and Sat-10 am at alternating location.
50 mountain climbers
200m run
backsquat 3 x 2 form work
Metcon (Time)
15 min AMRAP:
7 backsquats 135/95#
9 pullups
12 lunges each leg
Scale weight according to fitness level
***Mobility class:Wednesday 7pm @ Mylan and Sat-10 am at alternating location.
50 jumping jacks
15 push ups
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
***Mobility class:Wednesday 7pm @ Mylan and Sat-10 am at alternating location.
Row 1000m
Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
***Mobility class:Wednesday 7pm @ Mylan and Sat-10 am at alternating location.
3 Rounds:
20 Jumping Jacks
2 Stop, Drop, and Roll
5 Jumping Squats
10 Grasshoppers
5 Minute AMRAP:
10 Deadlift (Light Wall Ball)
18′ Bear Crawl Down
18′ Crab Walk Back
GAME:
“CrossFit Basketball”