Friday 190809
POSTED DATE: FRIDAY, AUGUST 09TH 2019
NEWS
CrossFit
WOD: "50 First Dates"
RX
Teams of 2, AMRAP 20
50/35 Calorie Row
50 Dumbbell Snatches (50/35)
50/35 Calorie Row
50 1-arm Dumbbell Hang Clean and Jerks (50/35)
FITNESS
Teams of 2, AMRAP 20
50/35 Calorie Row
50 Dumbbell Snatches (35/25)
50/35 Calorie Row
50 1-arm Dumbbell Hang Clean and Jerks (35/25)
SWEAT
Teams of 2, AMRAP 20
50/35 Calorie Row
50 Dumbbell Snatches (20/15)
50/35 Calorie Row
50 1-arm Dumbbell Hang Clean and Jerks (20/15)
RX
Teams of 2, AMRAP 20
50/35 Calorie Row
50 Dumbbell Snatches (50/35)
50/35 Calorie Row
50 1-arm Dumbbell Hang Clean and Jerks (50/35)
FITNESS
Teams of 2, AMRAP 20
50/35 Calorie Row
50 Dumbbell Snatches (35/25)
50/35 Calorie Row
50 1-arm Dumbbell Hang Clean and Jerks (35/25)
SWEAT
Teams of 2, AMRAP 20
50/35 Calorie Row
50 Dumbbell Snatches (20/15)
50/35 Calorie Row
50 1-arm Dumbbell Hang Clean and Jerks (20/15)
MOfit
Same as CrossFit
Thursday 190808
POSTED DATE: THURSDAY, AUGUST 08TH 2019
NEWS
CrossFit
WOD: "Slam Poetry"
RX - FITNESS - SWEAT
Teams of 3, AMRAP 25:
15 Slamballs Rx/Fit= (30/20) SWT= (20/15)
12 Box Ste-ups Rx/Fit= (30/20 to 20") SWT= (20/15 to 12")
9 Burpees
Ab Cashout:
150 Slamball AbMat Sit-Ups
RX - FITNESS - SWEAT
Teams of 3, AMRAP 25:
15 Slamballs Rx/Fit= (30/20) SWT= (20/15)
12 Box Ste-ups Rx/Fit= (30/20 to 20") SWT= (20/15 to 12")
9 Burpees
Ab Cashout:
150 Slamball AbMat Sit-Ups
MOfit
Same as CrossFit
Wednesday 190807
POSTED DATE: WEDNESDAY, AUGUST 07TH 2019
NEWS
CrossFit
WOD: "Charlie Brown"
RX - FITNESS
2 Rounds
On the 15:00:
800m Run
60/40 Calorie Bike
40/30 Calorie Row
300m Medball Run (20/14)
SWEAT
2 Rounds
On the 15:00
600 Meters Run (2 laps around building)
40/25 Calorie Bike
30/25 Calorie Row
300 Meter Run (no medball
RX - FITNESS
2 Rounds
On the 15:00:
800m Run
60/40 Calorie Bike
40/30 Calorie Row
300m Medball Run (20/14)
SWEAT
2 Rounds
On the 15:00
600 Meters Run (2 laps around building)
40/25 Calorie Bike
30/25 Calorie Row
300 Meter Run (no medball
MOfit
WOD: "Charlie Brown"
AMRAP - 30 minutes
800m Run
60/40 Calorie Bike
40/30 Calorie Row
300m Medball Run (20/14)
AMRAP - 30 minutes
800m Run
60/40 Calorie Bike
40/30 Calorie Row
300m Medball Run (20/14)
Tuesday 190806
POSTED DATE: TUESDAY, AUGUST 06TH 2019
NEWS
CrossFit
Strength: Push Press
15 minutes to Build to a Heavy Set of 5 reps (bars come from the ground)
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
3 x 5 @ 75%+
WOD: "Bar Rescue"
(11 minute Cap)
RX
5 rounds:
21 Deadlifts (115/85)
12 Push Presses
FITNESS
5 Rounds:
21 Deadlifts (95/65)
12 Push Presses
SWEAT
5 Rounds:
21 Deadlift (empty BB)
12 Push Press
15 minutes to Build to a Heavy Set of 5 reps (bars come from the ground)
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
3 x 5 @ 75%+
WOD: "Bar Rescue"
(11 minute Cap)
RX
5 rounds:
21 Deadlifts (115/85)
12 Push Presses
FITNESS
5 Rounds:
21 Deadlifts (95/65)
12 Push Presses
SWEAT
5 Rounds:
21 Deadlift (empty BB)
12 Push Press
MOfit
Strength: AMRAP-12 minutes
5 Push Press (building each set)
10 Banded Pull-a-parts
10 4-way Dead bugs
WOD: "Circuit Tuesday"
3 x :40s work / :20s Transitions
-Push Press
-No Push-Up Burpees
-Bicycle Crunches
-Dead Lifts
-Lateral Bar Jump overs
-BB Bent Over Rows
5 Push Press (building each set)
10 Banded Pull-a-parts
10 4-way Dead bugs
WOD: "Circuit Tuesday"
3 x :40s work / :20s Transitions
-Push Press
-No Push-Up Burpees
-Bicycle Crunches
-Dead Lifts
-Lateral Bar Jump overs
-BB Bent Over Rows
Monday 190805
POSTED DATE: MONDAY, AUGUST 05TH 2019
NEWS
CrossFit
WOD:"Arm Swing"
(25 minute Cap)
RX-FITNESS-SWEAT
21-18-15-12-9 reps of:
Kettlebell Swings RX-(53/35) Fit-(35/26) SWT-(26/18)
200 Meter Run
Goblet Front Squats (RX-(53/35) Fit -(35?26) SWT-(26/18)
200 Meter Run
Performance Care:
Alternating "On the Minute" x 10 (5 Rounds):
Minute 1- :30s Dumbbell Close-Grip Floor Press
Minute 2- :30s Glute Bridges Hold
(25 minute Cap)
RX-FITNESS-SWEAT
21-18-15-12-9 reps of:
Kettlebell Swings RX-(53/35) Fit-(35/26) SWT-(26/18)
200 Meter Run
Goblet Front Squats (RX-(53/35) Fit -(35?26) SWT-(26/18)
200 Meter Run
Performance Care:
Alternating "On the Minute" x 10 (5 Rounds):
Minute 1- :30s Dumbbell Close-Grip Floor Press
Minute 2- :30s Glute Bridges Hold
MOfit
WOD:"Arm Swing"
(25 minute Cap)
RX-FITNESS-SWEAT
21-18-15-12-9 reps of:
Kettlebell Swings RX-(53/35) Fit-(35/26) SWT-(26/18)
Goblet Front Squats (RX-(53/35) Fit -(35?26) SWT-(26/18)
400 Meter Run Between rounds
Performance Care:
Alternating "On the Minute" x 10 (5 Rounds):
Minute 1- :30s Dumbbell Close-Grip Floor Press
Minute 2- :30s Glute Bridges Hold
(25 minute Cap)
RX-FITNESS-SWEAT
21-18-15-12-9 reps of:
Kettlebell Swings RX-(53/35) Fit-(35/26) SWT-(26/18)
Goblet Front Squats (RX-(53/35) Fit -(35?26) SWT-(26/18)
400 Meter Run Between rounds
Performance Care:
Alternating "On the Minute" x 10 (5 Rounds):
Minute 1- :30s Dumbbell Close-Grip Floor Press
Minute 2- :30s Glute Bridges Hold