Wednesday 210324
POSTED DATE: WEDNESDAY, MARCH 24TH 2021
NEWS
CrossFit
"Quicksand"
5 Rounds x AMRAP 3:
12 Single Dumbbell Box Step-ups (50/35) (24"/20")
8 Burpee Box Jumps (24"/20")
Max Calorie Bike
Fitness – Dumbbell weight (35/20) / Decrease height of box
Sweat -Keep Dumbbell weight light / Any other modification of Burpee Box Jumps
MOfit
Same as CrossFit
Tuesday 210323
POSTED DATE: TUESDAY, MARCH 23RD 2021
NEWS
CrossFit
"Aftermath"
For Time:
50-40-30-20-10:
Calorie Row
After Each Round:
10 Deadlifts (185/135)
40 Double Unders
Fitness – Barbell weight (135/95) / 45 seconds of Double Under Practice or 70 Single Unders
Sweat – Keep barbell weight manageable and focus on technique / Any other modification of Double Unders
MOfit
Same as CrossFit
Monday 210322
POSTED DATE: MONDAY, MARCH 22ND 2021
NEWS
CrossFit
"All Over Again"
AMRAP 15:
25 Overhead Squats (75/55)
20 Singe Dumbbell Hang Clean and Jerks (50/35)
15 Toes to Bar
Fitness – Dumbbell weight (35/25) / Toes to Target(Eye Level)
Sweat – Keep weight light and focus on technique / Any modification or Toes to Bar
MOfit
AMRAP20:
-Reverse Lunges x20
-Vertical Dumbbell Press x20 (Hold both ends of the dumbbell)
-Front Lunges x20
-Dumbbell Bent Over Row x20(Hold both ends of the dumbbell)
-Abmat Sit-ups x20
Saturday 210320
POSTED DATE: SATURDAY, MARCH 20TH 2021
NEWS
CrossFit
"Powerlines"
AMRAP 25:
20 Power Snatches (95/65)
4 Rounds of "Cindy"
800/600 Meter Row
Fitness – Barbell weight (75/55)
Sweat – Keep barbell weight light and focus on technique / Any other modifications
Friday 210319
POSTED DATE: FRIDAY, MARCH 19TH 2021
NEWS
CrossFit
"One at a Time"
For Time:
30 Burpee Box Jump Overs (24"/20")
30 Power Clean & Jerks (155/105)
30 Burpee Box Jump Overs (24"/20")
Fitness – Burpee to Target / Barbell weight (135/85)
Sweat – Burpee or any other modification / Keep Barbell weight manageable and focus on technique
MOfit
Same As CrossFit