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)
NEWS
CrossFit
"Cement Mixer"
RX
On the 3:00 x7 Rounds
400m Run
12 T2B
Fitness
On the 3:00 x 7 Rounds
400m Run
12 T2Target
Sweat
On the 3:00 x 7 Rounds
400m Run
12 Hanging Knee Raises
NEWS
CrossFit
Strength: Deadlift
15 minutes to Build to a Heavy Set of 3
1 x 3 @ 60%
1 x 3 @ 70%
1 x 3 @ 75%
3 x 3 @ 80%+
WOD: “Smooth Criminal”
RX
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)
FITNESS
AMRAP 15:
90 Single Unders
30 Wallballs (14/10)
15 Deadlifts (165/115)
SWEAT
AMRAP 15:
90 Single Unders
30 Wallballs (14/10)
15 Deadlifts (stay light)
MOfit
Same as CrossFit
NEWS
CrossFit
WOD: “Train Wreck”
RX – FITNESS - SWEAT
8 Rounds:
40 Seconds DB Box Step-Ups (50/35)
20 Seconds Rest
40 Seconds Bike Calories
20 Seconds Rest
*Score is lowest rep total of the 8 rounds
MOfit
Same as CrossFit
NEWS
“CrossFit is the perfect environment to go head to head with your anxiety with very little to lose, but everything to gain. Do that workout that you’ve been avoiding because it may expose your weaknesses. Go to that class that is always packed. Sign up for a competition. The benefits do not only apply to sport.” - David Carlson
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Head over to the blog to read ????more about “Facing Your Fears,” written by Coach David Carlson.
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Head over to the blog to read ????more about “Facing Your Fears,” written by Coach David Carlson.
CrossFit
WOD: "Jack Squat"
(16 minute Cap)
RX
For Time:
21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run
Rx Barbell – 135/95
Rx Kettlebell – 70/53
Fitness
For Time:
21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run
Fitness Barbell – 95/65
Fitness Kettlebell – 53/35
SWEAT
For Time:
21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run
Sweat Barbell – Empty Barbell
Sweat Kettlebell – Stay Light
MOfit
For Time:
21 Front Squats, 21 KB Swings, 300m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 600m Run
3 Front Squats, 3 KB Swings, 800m Run
Rx Barbell – 95/65
Rx Kettlebell – 53/35