Thursday 200102
POSTED DATE: THURSDAY, JANUARY 02ND 2020
NEWS
CrossFit
WOD: “Stairmaster”
(20 minute Cap)
RX
30-20-10:
Row Calories
Alternating Dumbbell Box Step-ups (50/35)
Directly Into…
10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)
FITNESS
30-20-10:
Row Calories
Alternating Dumbbell Box Step-ups (35/25)
Directly Into…
10-20-30:
Alternating Dumbbell Snatches (35/25)
Wallballs (20/14)
SWEAT
20-10-5:
Row Calories
Alternating Dumbbell Box Step-ups (35/25)
Directly Into…
5-10-20:
Alternating Dumbbell Snatches (35/25)
Wallballs (20/14)
Extra Credit:
Accumulate 90s of a Hollow Hold
MOfit
Same as CrossFit
Wednesday 200101
POSTED DATE: WEDNESDAY, JANUARY 01ST 2020
NEWS
New Years Day! – Gym Closed
CrossFit
WOD: “Home Alone”
AMRAP 19:
12 Burpees
25 Air Squats
Tuesday 191231
POSTED DATE: TUESDAY, DECEMBER 31ST 2019
NEWS
New Years Eve – Gym Closes at 1pm
CrossFit
Strength: Front Squat
15 mintues to Build to a Heavy Set of 3
1 x 3 @ 60%
1 x 3 @ 70%
1 x 3 @80%+
*rest as needed between sets
WOD: “Geico”
RX+
AMRAP 15:
60 Double Unders
30/21 Calorie Bike
15 Front Squats (155/105)
RX
AMRAP 15:
60 Double Unders
30/21 Calorie Bike
15 Front Squats (135/95)
FITNESS
AMRAP 15:
90 Single Unders
30/21 Calorie Bike
15 Front Squats (115/85)
SWEAT
AMRAP 15:
90 Single Unders
30/21 Calorie Bike
15 Front Squats (empty BB)
SUBSTITUTIONS
400/300m Ski or Row
Extra Credit:
For Time:
100 Russian Twist
100 Scissor Kicks
50 Side Planks w/ hip Drop (25 each)
50 Calorie Machine
MOfit
WOD 1:
AMRAP 15:
90 Single Unders
30/21 Calorie Machine
15 Front Squats (115/85)
WOD 2:
For Time:
100 Russian Twist
100 Scissor Kicks
50 Side Planks w/ hip Drop
50 Calorie Machine
*break up reps however
Monday 191230
POSTED DATE: MONDAY, DECEMBER 30TH 2019
NEWS
CrossFit
WOD: “Lead Foot”
RX – Fitness – SWEAT (see substitution)
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
SUBSTITUTIONS
Chest to Bar Pull-ups
Reduce Reps
Chin Over Bar Pull-ups
Banded Pull-ups
Ring Rows
Toes to Bar
Reduce Reps
Feet as High as Possible (While Maintaining Rhythm)
Knees to Elbows, Chest, Waist
Extra Credit:
3 Sets:
7 x Single Arm Dumbbell Floor Press (Each Side)
200' Single Arm Overhead Carry (Change Every 50')
MOfit
Same as CrossFit
Saturday 191228
POSTED DATE: SATURDAY, DECEMBER 28TH 2019
NEWS
CrossFit
WOD: “Hot & Heavy”
Teams of 3, AMRAP 30:
60 Calorie Row
50 Pull-ups
40 Power Cleans
30 Thrusters
RX Barbells:
Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115
Fitness Barbells:
Round 1: 45/35
Round 2: 75/65
Round 3: 95/65
Round 4: 115/85
Round 5: 135/95
SWEAT Barbells:
Keep weight light and manageable, may use same barbell each round. Do not have to add weights each round and if you do; increase to your ability.