Tuesday 200616
POSTED DATE: TUESDAY, JUNE 16TH 2020
NEWS
CrossFit
WOD “Space Cadet” 16 Min Cap
21-18-15-12-9-6-3
Front Squat 95/65 85/55 65/35
200 M Run
MOfit
“Space Ship” 20 Min Amrap
21-18-15-12-9-6-3
Front Squat 95/65 85/55 65/35
Slamballs
Between Sets 200 m Run
Monday 200615
POSTED DATE: MONDAY, JUNE 15TH 2020
NEWS
CrossFit
WOD “ Base Camp” 15 Min Amrap
1 Rd “Strict Cindy”
1 Double D.B Power C&J
1 Rd “ Strict Cindy”
2 Double D.B Power C& J
1 Rd “ Strict Cindy”
3 Double D.B Power C & J
Keep adding 1 C & J per RD
RX weight 50/35
FIT weight 35/25
SWEAT 25/15
“Strict Cindy”
5 Strict Pull ups
10 Push Ups
15 Air Squats
MOfit
Same as CrossFit
Saturday 200613
POSTED DATE: SATURDAY, JUNE 13TH 2020
NEWS
CrossFit
“Long Beach”
30 Min Cap
RX:
1 Round
160 D.U
800 M Run
40 Burpees
2 Rounds
80 D.U
400 M Run
20 Burpees
3 Rounds
40 D.U
200 M Run
10 Burpees
FITNESS:
1 Round
320 Singles
800 M Run
40 Burpees
2 Rounds
160 Singles
400 M Run
20 Burpees
3 Rounds
80 Singles
200 M Run
10 Burpees
SWEAT:
1 Round
320 Singles
600 M Run
30 Burpees
2 Rounds
160 Singles
300 M Run
15 Burpees
3 Rounds
80 Singles
100 M Run
5 Burpees
Friday 200612
POSTED DATE: FRIDAY, JUNE 12TH 2020
NEWS
CrossFit
“CEO”
5 Rounds 3 Min Amraps
1 Minute rest after each round
RX:
3 Devils Press
6 Push ups
9 Air Squats
D.B weight 50/35
FITNESS:
3 Devils Press
6 Push ups
9 Air Squats
D.B weight 35/25
SWEAT:
3 Devils Press
6 Push ups
9 Air Squats
D.B weight 25/15
MOfit
18 Min Amrap
9 Push Ups
12 Air Squats
15 KB Swings
** Every 3 Min 300 M Run***
Thursday 200611
POSTED DATE: THURSDAY, JUNE 11TH 2020
NEWS
CrossFit
WOD “ Reverse Psychology”
16 Min Cap
RX: 5 RFT
30 Reverse Lunges (B.W)
300/200 M Row
10 T2B
FITNESS: 5 RFT
30 Reverse Lunges (B.W)
300/200 M Row
10 Toes to Target
SWEAT: 5 RFT
30 Reverse Lunges (B.W)
300/200 M Row
15 Hanging Knee Raises or 15 Abmat Situps
MOfit
Same as CrossFit