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CROSSFIT Teams of 3: Row 2400m (1 works, 2 hold plank, 45#/25#) 90 burpees (2 work, 1 holds plank, 45#/25#) 90 ball slams (2 work, 1 holds plank, 45#/25#) Row 2400m (1 works, 2 hold plank, 45#/25#)...
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CROSSFIT “Elizabeth” 21-15-9 Cleans, 135#/95# Ring dips BOOTCAMP Part A: 10 Burpee Box Jumps 10 DIPS 200M RUN 12 MIN AMRAP Part B (35/26) 20 KB Cleans (10/10) 20 KB Swings 20 SDHP 20 Push-ups x3 OPEN...
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CROSSFIT Skill: Work on first pull (mid-shin to pockets) for 15-20 minutes; have athletes practice solid first pulls, pausing at pockets for 3 seconds, then snatch (power or squat, athlete’s choice)....
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CROSSFIT “Cindy” AMRAP in 20 minutes: 5 pull ups 10 push ups 15 air squats OPEN GYM: 7:45am to 12:00pm
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CROSSFIT 10 rounds with precisely 1 minute of rest between each round: 2 jerks at 70% of 1RM then, AMRAP in 10 minutes: 200m run 5 wall walks 20 double unders OPEN GYM: 9am to Noon
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CROSSFIT “Helen” 3 rounds: 400m run 21 kettlebell swings, 1.5pd/1pd 12 pull ups RUNNING 5- 10 yard Sprints then.. 6 Full Gassers BOOTCAMP 8 Min for max DB Thrusters but: EVERY MIN ON THE MIN 5 SLAM...
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CROSSFIT Skill: 5×2 clean pulls “Heavy, but as precisely as possible” THEN AMRepsAP in 5 minutes: Squat clean thrusters, 135#/95# BOOTCAMP 10 WALL BALLS 15 BURPEES 400M RUN 4x OPEN GYM: During Active...
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CROSSFIT Skill: From the rack, 5×2 snatch balances “As precisely as possible” Scaling option: 3×3 overhead squat then, 3 rounds: 5 squat snatches, 135#/95# 10 burpees RUNNING 5-5 cone star drill...
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CROSSFIT “Annie” 50-40-30-20-10 Double unders Sit ups Then… “Karen” 150 wallballs, 20#/14# to 10′ BOOTCAMP 30 lunges 30 push ups 30 squats 400m run 10 Dive Bombers 30 hollow rocks 30 sit ups 4 rounds...
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Surprise! Baby Knupp came 4.5 weeks early! It’s a girl! Alexandra Grace is doing fine, mommy and daddy are doing fine. 5 lbs 12 oz, 19″ long and adorable! CROSSFIT From the mainsite: 5 rounds, 5...
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CROSSFIT 21-15-9 Pull ups Ring dips Kettlebell swings, 2pd/1.5pd OPEN GYM: 8am to Noon
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CROSSFIT 12-9-6-3-6-9-12 Box jumps, 32″/24″ Squat clean, 155#/105# GHD sit ups (or weighted leg raises)
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CROSSFIT “Isabel” 30 snatches, 135#/95# RUNNING Sprint 100 meters EMOM 10 rounds Keep track of each interval. BOOTCAMP 100m Run w/ Med Ball (30/15) 10 burpees 100m Run w/ Med Ball 20 Push ups 100m Run...
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Scott sets a PR and a gym record of 2:37 in “Isabel” all before 7am… CROSSFIT 4 x 500m Row Rest while your partner rows BOOTCAMP Burpee Love w/ a Twist 150 Burpees For Time *Every minute on the...
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CROSSFIT AMRAP in 15 minutes: 5 ring dips 7 ring rows 3 wall walks RUNNING 6 way sprints: 10’s 20’s 30’s 40’s 50’s 60’s 6 way sprints describe starting positions of- Right Hand Down, Left hand Down,...
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CROSSFIT “Grace” 30 clean and jerks, 135#/95# BOOTCAMP From the Superfit Challenge Finals: 8min AMRAP 10 kb thruster Right (53, 35) 20 Toes to Bar 10 kb thruster Left 5 kb thruster right 10 toes to...
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CROSSFIT 750m row then, AMRAP in 12 minutes: 100m run 10 ring rows 20 lunge steps *For each round completed, subtract 3 seconds off of your row time* OPEN GYM: During Active Class Session Times...
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CROSSFIT AMRAP in 15 minutes: 5 overhead squats, 115#/75# 10 reverse sit ups 15 double unders OPEN GYM: From 7:45AM to Noon August13Programming
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CROSSFIT “Barraza” AMRAP in 18 minutes: 200m run 9 deadlifts, 275#/185# 6 burpee bar muscle ups OPEN GYM: 9am to Noon August13Programming
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Workout of the Day
CROSSFIT Power snatch, 3×2 Front squat, 3×2 BOOTCAMP For Time: 75 Double Unders 20 Pullups 25 Abmat Situps 50 Double Unders 20 Pullups 25 Abmat Situps 25 Double Unders 20 Pull-ups 25 Abmat Sit-ups...
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