Tuesday 200310
POSTED DATE: TUESDAY, MARCH 10TH 2020
NEWS
CrossFit
Strength: Deadlift
Build to a Heavy Set of 5
WOD: “The Undertaker”
RX
AMRAP 14:
4-minute max Cal Bike
Directly Into…
AMRAP 10:
5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders
FITNESS
AMRAP 14:
4-minute max Cal Bike
Directly Into…
AMRAP 10:
5 Deadlifts (185/135)
15 AbMat Sit-ups
40 Single Unders
SWEAT
AMRAP 14:
4-minute max Cal Bike
Directly Into…
AMRAP 10:
5 Deadlifts (Keep light)
15 AbMat Sit-ups
40 Single Unders
MOfit
Strength: AMRAP – 12 minutes
5 Dead Lifts (building)
45s Plank
--Rest 1 minute between sets—
WOD: “The Undertaker”
Teams of 2:
AMRAP 20:
Partner 1 – Bike or Ski
Parnter 2
5 Deads
15 AbMat Sit-Ups
25 Double Unders or 40 Singe Unders
Monday 200309
POSTED DATE: MONDAY, MARCH 09TH 2020
NEWS
CrossFit
WOD: “Foot Locker”
(15-minute Cap)
RX
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)
Directly Into…
5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)
Fitness
5 Rounds:
9 Toes to Shoulder
15 Wallballs (20/14)
Directly Into…
5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)
SWEAT
5 Rounds:
9 Hanging knee raises
15 Wallballs (14/10)
Directly Into…
5 Rounds:
9 Hang Power Snatches (Empty BB)
15 Overhead Squats (Empty BB)
MOfit
WOD: “Foot Locker”
AMRAP – 12 minutes
9 Toes to Bar
15 Wall Ball
21/15 Calorie Row
Rest 3 Minutes
AMRAP – 12 minutes
9 Burpees
15 DB Goblet Squats
21 DB Snatches
Saturday 200307
POSTED DATE: SATURDAY, MARCH 07TH 2020
NEWS
CrossFit
WOD: “Dead Sea”
RX
Teams of 3
4 Rounds:
4:00 Row for Calories
3:00 Lateral Burpees over Barbell
2:00 Deadlifts (225/155)
--No Rest Between Rounds--
FITNESS
Teams of 3
4 Rounds:
4:00 Row for Calories
3:00 Lateral Burpees over Barbell
2:00 Deadlifts (185/135)
--No Rest Between Rounds—
SWEAT
Teams of 3
4 Rounds:
4:00 Row for Calories
3:00 Lateral Burpees over Barbell
2:00 Deadlifts (keep light)
--No Rest Between Rounds—
Friday 200306
POSTED DATE: FRIDAY, MARCH 06TH 2020
NEWS
CrossFit
WOD: “Fran”
RX
21-15-9:
Thrusters (95/65)
Pull-ups
Then
“Heart Breaker”
Teams of 2
AMRAP 10:
Max Calorie Bike Erg
Station 1:
Bike Erg
Station 2:
30 Floor Presses (45/35 plate)
15 Weighted Sit-ups (35/25 dumbbell)
FITNESS
21-15-9:
Thrusters (95/65)
Strict Pull-ups (12-9-6)
Then
“Heart Breaker”
Teams of 2
AMRAP 10:
Max Calorie Bike Erg
Station 1:
Bike Erg
Station 2:
30 Floor Presses (45/35 plate)
15 Weighted Sit-ups (35/25 dumbbell)
SWEAT
21-15-9:
Thrusters (empty)
Strict Pull-ups (12-9-6) or Ring Rows (21-15-9)
Then
“Heart Breaker”
Teams of 2
AMRAP 10:
Max Calorie Bike Erg
Station 1:
Bike Erg
Station 2:
30 Floor Presses (25/15 plate)
15 Weighted Sit-ups (25/15 dumbbell)
MOfit
FITNESS
AMRAP – 10 minutes
10 Thrusters (95/65)
7 Strict Pull-ups
5 Burpees
Then
“Heart Breaker”
Teams of 2
AMRAP 15:
Max Calorie Bike
Station 1:
Bike
Station 2:
30 Floor Presses (45/35 plate)
15 Weighted Sit-ups (35/25 dumbbell)
Thursday 200305
POSTED DATE: THURSDAY, MARCH 05TH 2020
NEWS
CrossFit
WOD: “Moscow Mule”
On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50′ Walking Lunge
30/20 Calorie Bike
MOfit
WOD: “Moscow Mule”
On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50′ Walking Lunge
30/20 Calorie Bike
-Max Effort Plank till the end of the 4:00-