Wednesday 200304
POSTED DATE: WEDNESDAY, MARCH 04TH 2020
NEWS
CrossFit
WOD: “Venti”
AMRAP 20:
20 Wallballs (20/14)
20 Single Arm DB Power Snatches
20 Box Jumps (24″/20″)
20 Single Arm DB Push Presses
20/15 Calorie Row
RX Dumbbell- 50/35
Fitness Dumbbell- 35/25
SWEAT Dumbbell – 25/15
MOfit
Same as CrossFit
Tuesday 200303
POSTED DATE: TUESDAY, MARCH 03RD 2020
NEWS
CrossFit
Strength: Bench Press
15 minutes to Build to a Heavy Set of 3
WOD: “Swole Cycle”
RX-Fitness-SWEAT
Tabata:
Strict Pull-ups
Bike Calories
Push-ups
Bike Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off
MOfit
Strength: E2M – 12 minutes
5 BB Bench Press
10 DB Lateral Raises
15 Banded Pull-a-parts
WOD: “Swole Cycle”
Tabata:
Strict Pull-ups
Bike Calories
Push-ups
Bike Calories
Monday 200302
POSTED DATE: MONDAY, MARCH 02ND 2020
NEWS
CrossFit
Strength: Hang Squat Clean
15 minutes to Build to a Heavy Single
WOD: “Underrated”
AMRAP 10:
30 Double Unders, 1 Hang Squat Clean
30 Double Unders, 2 Hang Squat Cleans
30 Double Unders, 3 Hang Squat Cleans
…
Rx – 155/105
Fitness – 135/95
SWEAT
AMRAP 10:
45 Single Unders, 1 Hang Squat Clean
45 Single Unders, 2 Hang Squat Cleans
45 Single Unders, 3 Hang Squat Cleans
…
SWEAT – 115/85 or keep lighter
MOfit
Strength: E2M – 12 minutes
9 Dead Lifts + 6 Hang Power Cleans + 3 Front Squats
WOD: AMRAP 15:
9 Calorie Row, 45 Single Unders, 1 Hang Squat Clean
9 Calorie Row, 45 Single Unders, 2 Hang Squat Cleans
9 Calorie Row, 45 Single Unders, 3 Hang Squat Cleans
Abs:
100 Bicycle Crunches
2:00 Plank
Saturday 200229
POSTED DATE: SATURDAY, FEBRUARY 29TH 2020
NEWS
CrossFit
WOD: “Steel Toe”
RX
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into…
21 Burpee Box Jump (24/20)
21 Clean and Jerks (135/95)
21 Burpee Box Jump (24/20)
21 Clean and Jerks (155/105)
21 Burpee Box Jump (24/20)
21 Clean and Jerks (185/135)
FITNESS
“Steel Toe”
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into…
21 Burpee Box Jump (24/20)
21 Clean and Jerks (95/65)
21 Burpee Box Jump (24/20)
21 Clean and Jerks (115/85)
21 Burpee Box Jump (24/20)
21 Clean and Jerks (135/95)
SWEAT
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Hanging Knee Tucks
Into…
21 Burpee Box Jump
21 Clean and Jerks
21 Burpee Box Jump
21 Clean and Jerks
21 Burpee Box Jump
21 Clean and Jerks
Friday 200228
POSTED DATE: FRIDAY, FEBRUARY 28TH 2020
NEWS
CrossFit
WOD: “Stranger Things”
RX – FITNESS – SWEAT
Teams of 2
AMRAP 25:
3 Wallballs (20/14) - (14/10) - (10)
3 Kettlebell Swings (53/35) – (35/26) – (26/18)
3 Calorie Machine (shooter’s choice)
6 Wallballs
6 Kettlebell Swings
6 Calorie Machine
9 Wallballs
9 Kettlebell Swings
9 Calorie Machine
MOfit
Same as CrossFit