Wednesday 210915
POSTED DATE: WEDNESDAY, SEPTEMBER 15TH 2021
NEWS
CrossFit
"GWEN & WHERE?"
For Time:
1,000 Meter Erg Bike
15 Unbroken Clean and Jerks (115/85)
1,000 Meter Erg Bike
12 Unbroken Clean and Jerks (115/85)
1,000 Meter Erg Bike
9 Unbroken Clean and Jerks (115/85)
1,000 Meter Erg Bike
Every Additional Break:
500/400 Meter Penalty Lap
MOfit
Same as Crossfit
Tuesday 210914
POSTED DATE: TUESDAY, SEPTEMBER 14TH 2021
NEWS
CrossFit
"GOING DOWN SWINGING"
For TIme:
10-9-8-7-6-5-4-3-2-1:
Thrusters (95/65)
Toes to Bar
Lateral Barbell Burpees
MOfit
Same as Crossfit
Monday 210913
POSTED DATE: MONDAY, SEPTEMBER 13TH 2021
NEWS
CrossFit
"BAIT & SWITCH"
AMRAP 20:
2 Ring Muscle-ups or Burpee Pull-Ups
4 Power Snatches (115/75)
8 Box Jump Overs (24"/20")
[On the 0-5-10-15]:
500 Meter Row
MOfit
AMRAP- 20Min
- 25 Abmat Situps
5 Burpees or Plate
5 (Right Lunge+Left Lunge+Air Squat)
[On the 0-5-10-15]
500 Meter Row
Saturday 210911
POSTED DATE: SATURDAY, SEPTEMBER 11TH 2021
NEWS
CrossFit
”STATUE OF LIBERTY" - PARTNERED VERSION
AMRAP 15:
10 Burpee Kipping Pull-Up
20 Single Dumbbell Hang Clean & Jerks (50/35)
30 Wall Balls (20/14)
Fitness – Burpees or Pullups x1.5 / Dumbbell Weight (35/20)
Sweat – Any other modifications
MOfit
Same as CrossFit
Friday 210910
POSTED DATE: FRIDAY, SEPTEMBER 10TH 2021
NEWS
CrossFit
”RUNDY”
5 Rounds For Time:
400 Meter Run
15 Power Snatches (75/55)
15-12-9-6-3 Handstand Push-Ups
Score = Time it takes to complete the workout
Fitness – Double Dumbbell Push Press (50/35) or HSPU to Abmat (1-3)
Sweat – Any other modifications
MOfit
5 Rounds For Time (w/light – medium DB)
300 Meter Run
20 Alternating Dumbbell Snatches
15-12-9-6-3 Step Over Dumbbell Burpees
*Increase Intensity of workout by increasing DB weight
*Increase Skill of workout by jumping over DB
*Modify to regular burpees or no pushup burpees