Wednesday 191204
POSTED DATE: WEDNESDAY, DECEMBER 04TH 2019
NEWS
CrossFit
Strength: 15 minutes to Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat
6 Sets:
Sets #1+2 - 65%
Sets #3+4 - 70%
Sets #5+6 - 75%
WOD: “Step Aerobics”
(30 minute Cap)
RX - Fitness
3 Rounds For Time:
30 Slamballs
20 Single Dumbbell Box Step-ups
1000 Meter Row or Ski
SWEAT
3 Rounds for Time:
20 Slamballs
20 Box Step-ups (unweighted)
600 Meter Row
MOfit
Strength: AMRAP – 12 minutes (building each set)
10 DB Front Squats
10 DB RDLs
10 DB Reverse Lunges
-Rest 30s-
WOD: “Step Aerobics”
AMRAP – 30 minutes
Teams of 2:
30 Slamballs
20 Single Dumbbell Box Step-ups
1000 Meter Row or Ski
Tuesday 191203
POSTED DATE: TUESDAY, DECEMBER 03RD 2019
NEWS
CrossFit
WOD: “Climbing Annie”
(20 minute cap)
RX – Fitness
10-20-30-40-50:
Double Unders
AbMat Sit-ups
After Each Set:
Rope Climbs (1-2-3-4-5)
SWEAT
10-20-30-40:
Double Unders
AbMat Sit-ups
After Each Set:
Rope Climbs (1-2-3-4
Extra Credit:
3 x 10 Side Plank w/ Hip Drop (each)
MOfit
WOD 1:
50-40-30-20-10
AbMat Sit-Ups
500-400-300-200-100
Meter Row
30-25-20-15-10
Jumping Pull-Ups
WOD 2: 3 rounds
10 Side Plank w/ Hip Drop - right
50 Jump Ropes or Jumping Jacks
10 Side Plank w/ Hip Drop
50 Jump Ropes or Jumping Jacks
Monday 191202
POSTED DATE: MONDAY, DECEMBER 02ND 2019
NEWS
CrossFit
WOD: “Jack”
RX – FITNESS - SWEAT
AMRAP 20:
10 Push Press (115/85) – (95/65) – (empty BB)
10 Kettlebell Swings (53/35) – (35/26) – (keep light)
10 Box Jumps (24/20) – (lower box; step-ups)
Extra Credit:
1 x 10 Eccentric Ankle Dorsiflexion
5 x 1-arm DB/KB Overhead Carry - 50’ each (build to heavy each arm)
MOfit
WOD: “Jill”
RX – FITNESS - SWEAT
AMRAP 20:
10 Push Press (115/85) – (95/65) – (empty BB)
10 Kettlebell Swings (53/35) – (35/26) – (keep light)
10 Box Jumps (24/20) – (lower box; step-ups)
10 Calorie Machine (shooter’s choice)
Extra Credit:
1 x 10 Eccentric Ankle Dorsiflexion
5 x 1-arm DB/KB Overhead Carry - 50’ each (build to heavy each arm)
Saturday 191130
POSTED DATE: SATURDAY, NOVEMBER 30TH 2019
NEWS
CrossFit
WOD: “BFF”
RX
Teams of 2
AMRAP 20:
50 Wallballs (20/14)
40 Kettlebell Swings (53/35)
30/24 Calorie Row
20 Burpees
FITNESS
Teams of 2
AMRAP 20:
50 Wallballs (14/10)
40 Kettlebell Swings (35/26)
30/24 Calorie Row
20 Burpees
SWEAT
Teams of 2
AMRAP 20:
40 Wallballs (14/10)
30 Kettlebell Swings (35/26)
20/14 Calorie Row
10 Burpees
Friday 191129
POSTED DATE: FRIDAY, NOVEMBER 29TH 2019
NEWS
CrossFit
WOD: “Underbelly”
(14 minute Cap)
RX – Fitness
50-35-20:
Double Unders
AbMat Sit-Ups
Directly Into…
50-35-20:
Double Unders
Air Squats
SWEAT
75-50-35
Single Unders
40-30-10
AbMat Sit-Ups
Directly Into…
75-50-35:
Single Unders
40-30-10
Air Squats
MOfit
AMRAP – 20 minutes
75 Jump Ropes
30 AbMat Sit-Ups
Row 500 Meters
30 Wall Balls
30 G2OH w/ Plate