Friday 190614
POSTED DATE: FRIDAY, JUNE 14TH 2019
NEWS
CrossFit
Specific primer for "Fight Gone Bad":
(walk through pace; empty BB)
5 Wall Balls
5 Sumo Dead Lift High Pull
5 Box Jump Overs
5 Push Press
5 Calorie Row
WOD “Fight Gone Bad”
RX
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest
FITNESS
3 Rounds:
1 Minute Wallballs (14/10)
1 Minute Sumo Deadlift High Pulls (65/45)
1 Minute Box Jumps (20″)
1 Minute Push Press (65/45)
1 Minute Calorie Row
1 Minute Rest
SWEAT
3 Rounds:
1 Minute Wallballs
1 Minute Sumo Deadlift High Pulls (stay light)
1 Minute Box Step-Ups
1 Minute Push Press (stay light)
1 Minute Calorie Row
1 Minute Rest
MOfit
Specific primer for "Fight Gone Bad":
(walk through pace; empty BB)
5 Wall Balls
5 Sumo Dead Lift High Pull
5 Box Jump Overs
5 Push Press
5 Calorie Row
WOD “Fight Gone Bad”
RX
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest
FITNESS
3 Rounds:
1 Minute Wallballs (14/10)
1 Minute Sumo Deadlift High Pulls (65/45)
1 Minute Box Jumps (20″)
1 Minute Push Press (65/45)
1 Minute Calorie Row
1 Minute Rest
SWEAT
3 Rounds:
1 Minute Wallballs
1 Minute Sumo Deadlift High Pulls (stay light)
1 Minute Box Step-Ups
1 Minute Push Press (stay light)
1 Minute Calorie Row
1 Minute Rest
Thursday 190613
POSTED DATE: THURSDAY, JUNE 13TH 2019
NEWS
CrossFit
Specific primer for “Dirt Road”
1 x
10 AbMat Sit-Ups
30s Cal Bike
3 Pull-Ups
20m Farmers Carry
WOD: “Dirt Road”
(20 minute Cap)
RX
3 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Pull-ups
300 Meter Farmers Carry (53/35)
2 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Pull-ups
300 Meter Farmers Carry (53/35)
1 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Pull-ups
WOD: “Dirt Road”
Fitness
3 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Banded Pull-ups
300 Meter Farmers Carry (53/35)
2 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Banded Pull-ups
300 Meter Farmers Carry (53/35)
1 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Banded Pull-ups
SWEAT
3 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike
10 Ring Rows
300 Meter Farmers Carry (35/26)
2 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike
10 Ring Rows
300 Meter Farmers Carry (35/26)
1 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike
10 Ring Rows
MOfit
Specific primer for “Dirt Road”
1 x
10 AbMat Sit-Ups
30s Cal Bike
3 Pull-Ups
20m Farmers Carry
WOD: “Dirt Road”
(20 minute Cap)
RX
3 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Pull-ups
300 Meter Farmers Carry (53/35)
2 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Pull-ups
300 Meter Farmers Carry (53/35)
1 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Pull-ups
WOD: “Dirt Road”
Fitness
3 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Banded Pull-ups
300 Meter Farmers Carry (53/35)
2 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Banded Pull-ups
300 Meter Farmers Carry (53/35)
1 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Banded Pull-ups
SWEAT
3 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike
10 Ring Rows
300 Meter Farmers Carry (35/26)
2 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike
10 Ring Rows
300 Meter Farmers Carry (35/26)
1 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike
10 Ring Rows
Wednesday 190612
POSTED DATE: WEDNESDAY, JUNE 12TH 2019
NEWS
CrossFit
WOD: “Bar Star”
Teams of 3:
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
AMRAP Back Squats (225/135)
--Rest 3 Minutes--
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
--Rest 3 Minutes--
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
FITNESS
Teams of 3:
AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (155/105)
AMRAP Back Squats (185/135)
--Rest 3 Minutes--
AMRAP 7:
50 Bench Press (95/65)
50 Bench Press (135/95)
AMRAP Bench Press (155/105)
--Rest 3 Minutes--
AMRAP 7:
50 Deadlifts (155/105)
50 Deadlifts (185/135)
AMRAP Deadlifts (225/155)
SWEAT
Teams of 3:
AMRAP 7:
50 Back Squats (95/65)
50 Back Squats (105/75)
AMRAP Back Squats (115/85)
--Rest 3 Minutes--
AMRAP 7:
50 Bench Press (95/65)
50 Bench Press (105/75)
AMRAP Bench Press (115/85)
--Rest 3 Minutes--
AMRAP 7:
50 Deadlifts (105/75)
50 Deadlifts (115/85)
AMRAP Deadlifts (135/95)
MOfit
AMRAP – 9 minutes
P1 – 7 Burpees + Max Reps Back Squats
P2 – Row 300 meters
REST 3 Minutes
AMRAP – 9 minutes
P1 – 7 Burpees + Max Reps Bench Press
P2 – Row 250 Meters
REST 3 Minutes
AMRAP – 9 minutes
P1 - 7 Burpees + Max Reps Dead Lifts
P2 – Row 200 Meters
Tuesday 190611
POSTED DATE: TUESDAY, JUNE 11TH 2019
NEWS
CrossFit
Specific primer for "Undercover":
3 x
5 Power Cleans (building each round to WOD weight)
5 Pushups
Into…
2 x
30s Calorie Row
30 Double-Unders or 50 Single Skips
Into…
1 x
10/7 Calorie Bike
WOD: “Undercover”
(20 minute Cap)
RX
3 Rounds:
15 Power Cleans (115/80)
20 Push-ups
2 Rounds:
27/21 Calorie Row
75 Double Unders
1 Round:
50/35 Calorie Bike
FITNESS
3 Rounds:
15 Power Cleans (95/65)
20 Push-ups
2 Rounds:
27/21 Calorie Row
115 Single Unders
1 Round:
50/35 Calorie Bike
SWEAT
3 Rounds:
15 Hang Power Cleans (Empty BB)
20 Push-ups
2 Rounds:
27/21 Calorie Row
115 Single Unders
1 Round:
50/35 Calorie BikeMOfit
:45s on / :15s off
1) Perfect Push Ups w/ Band
2) Jump Ropes
3) Single Leg, Single Arm, DB Bent Over Row (on buso if able) - Left
4) Cal Bike
5) SLSA DB Bent Over Row (on buso if able) – Right
6) Prowler Push
7) Heavy Slamball over shoulder
8) High Knee Drive – Left
9) Evil Wheels
10) High Knee Drive – Right
Monday 190610
POSTED DATE: MONDAY, JUNE 10TH 2019
NEWS
CrossFit
Specific Primer for "Wall Street":
2 rounds, building intensity on the second round:
200 Meter Run
9 KBS
9 Wallballs
WOD: “Wall Street”
(20 minute Cap)
RX
3 Rounds
800 Meter Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)
Fitness
3 Rounds
800 Meter Run
40 Kettlebell Swings (35/26)
40 Wallballs (14/10)
Sweat
3 Rounds
400 Meter Run
25 Kettlebell Swings (stay light)
25 Wallballs
Cooldown:
60s Pigeon Stretch - each
5/5 Eccentric Ankle Dorsiflexion
MOfit
AMRAP – 24 minutes
800 Meter Run
40 Kettlebell Swings (35/26)
40 Wallballs (14/10)