Crossfit


Main – CrossFit

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2: Metcon (AMRAP – Reps)

“Bone Appetit”

AMRAP 20:

31 Box Jumps (30/24)

31 Chest-to-Bar Pull-Ups

31 Kettlebell Swings (60/45)

31 FR Step Out Lunge (95/65)

31 Toes-to-bar

31 Push Press (95/65)

31 Wallballs (30/20)

31 Burpees

31 Calorie Row

Bootcamp


Main – BootCamp

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2: Metcon (AMRAP – Reps)

“Bone Appetit”

AMRAP 20:

31 Box Jumps (30/24)

31 Chest-to-Bar Pull-Ups

31 Kettlebell Swings (60/45)

31 FR Step Out Lunge (95/65)

31 Toes-to-bar

31 Push Press (95/65)

31 Wallballs (30/20)

31 Burpees

31 Calorie Row

BreakFast Club


Main – Competitor Class

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Session I

Warm-up

Warm-Up Set #1

40% of your 1RM x 5

Warm-Up Set #2

50% of your 1RM x 5

Warm-Up Set #3

60% of your 1RM x 3

You rest for 60-90 seconds in between each warm-up set.

1: Front Squat (6 x 5 @ 80%)

3: Metcon (Time)

“Bone Appetit”

AMRAP 20:

31 Box Jumps (30/24)

31 Chest-to-Bar Pull-Ups

31 Kettlebell Swings (70/53)

31 FR Step Out Lunge (95/65)

31 Toes-to-bar

31 Push Press

31 Wallballs (30/20)

31 Burpees

31 Calorie Row

Bootcamp


Main – BootCamp

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Warm-up

1: Metcon (AMRAP – Rounds)

WOD:

20 min AMRAP:

Run 400m

50 mtn climbers

Run 250m backwards

50 situps

Run 400m

50 star jumps

Run 400m

50 squats

Run 250m backwards

50 ground bench dips

Crossfit


Main – CrossFit

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1: Overhead Squat (search for one rep max. )

2: Metcon (No Measure)

OTM x 18 min

Min 1: max Burpees

Min 2: max calories

Min 3: max ab mat situps

Min 4: 200 m run

Min 5: max air squats

Min 6: max crunches

Breakfast Club


Main – Competitor Class

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1: (No Measure)

Warm-Up Set #1

40% of your 1RM x 5

Warm-Up Set #2

50% of your 1RM x 5

Warm-Up Set #3

60% of your 1RM x 3

You rest for 60-90 seconds in between each warm-up set.

2: Deadlift (1 x 3)

3: Metcon (No Measure)

A-Work: 5 x 10 (PICK 3) **MU/BFPU work!!

Dips, weighted if possible.

Chin-ups or pull-ups.

Dumbbell Rows.

Barbell Rows.

Barbell Shrugs.

Dumbbell Bench Press.

Dumbbell Military Press.

Lunges.

Leg Press.

And more.

4: Metcon (No Measure)

Beast Builder

EMOM x 7

Min 1: 7 unbroken hang squat cleans + 3 jerks 185/135

Min 2: 6 unbroken hang squat cleans + 4 jerks

Min 3: 5 unbroken hang squat cleans + 5 jerks

Min 4: 4 unbroken hang squat cleans + 6 jerks

Min 5: 3 unbroken hang squat cleans + 7 jerks

Min 6: 2 unbroken hang squat cleans + 8 jerks

Min 7: 1 clean + 9 jerks

BreakFast Club

Main – Competitor Class

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Session I

Warm-up

Warm-Up Set #1

40% of your 1RM x 5

Warm-Up Set #2

50% of your 1RM x 5

Warm-Up Set #3

60% of your 1RM x 3

You rest for 60-90 seconds in between each warm-up set.

1: Front Squat (6 x 5 @ 80%)

3: Metcon (Time)

“Bone Appetit”

AMRAP 20:

31 Box Jumps (30/24)

31 Chest-to-Bar Pull-Ups

31 Kettlebell Swings (70/53)

31 FR Step Out Lunge (95/65)

31 Toes-to-bar

31 Push Press

31 Wallballs (30/20)

31 Burpees

31 Calorie Row

CrossFit


Main – CrossFit

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Mobility

Shoulder Bio’s and barbell quad/hamstring work

1: Hang Snatch (7 x 1)

2: Metcon (AMRAP – Reps)

Conditioning:

EMOM for 10:00-

7/5 Pullups (men 7 – women 5)

10 Wall Balls 20/14#

Then, with the clock still running…

EMOM for as long as possible (until 20:00)-

10/7 Pullups (men 10 – women 7)

15 Wall Balls 20/14#

CrossFit Bootcamp


Main – BootCamp

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Warm-up

3 rounds of:

100 meter run

20 double under/attempts

100 meter backwards run

10 shoulder p.t.’s

into 3 rounds of

10 good mornings

10 sumo squats

10 push-ups

Weightlifting

Strict Pullups 5×5

Push ups 5×10

1: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Cash Out

100 abmat situps for time

BreakFast Club


Main – Competitor Class

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Session I

Warm-up

Warm-Up Set #1

40% of your 1RM x 5

Warm-Up Set #2

50% of your 1RM x 5

Warm-Up Set #3

60% of your 1RM x 3

You rest for 60-90 seconds in between each warm-up set.

1: Bench Press (1 x 5 @ 85%)

1: Clean and Jerk (5 x 2 @ 80%)

2: Clean Pull (3 x 3)

Session II

3: Metcon (Time)

5 Rounds for time of:

10 Burpee Box Jumps, 24/20″

150m Run