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CROSSFIT “Randy” 75 power snatches, 75#/55# OPEN GYM: From 9am to Noon
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CROSSFIT Wendler overhead squat, Week 3 Use 90% of 1RM for the following -Set 1: 5 reps at 75% -Set 2: 3 reps at 85% -Set 3: 1+ rep at 95% Wendler deadlift, Week 3 Use 90% of 1RM for the following...
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CROSSFIT Wendler push press, Week 3 Use 90% of 1RM for the following -Set 1: 5 reps at 75% -Set 2: 3 reps at 85% -Set 3: 1+ rep at 95% Alternating Tabata: Pendlay rows, 135#/95# Push ups OPEN GYM:...
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CROSSFIT AMRAP in 15 minutes: 10 wallballs, 20#/14# to 10′ 10 lateral box jumps 250m row -or- 200m run RUNNING Run 200 Rest 1 minute Run 400 Rest 2 minutes Run 800 Rest 4 minutes CROSSFIT Lite 4...
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CROSSFIT 2 rounds 6 minutes of rest between each round 30 double unders 12-9-6 Front squats, 135#/95# C2B Pullups 30 double unders CROSSFIT Lite 10 min EMOM: Hang Power Snatch (go light and practice...
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CROSSFIT From the CF Milford Competitor’s Seminar: 10 minutes to find 1RM Rest 3 minutes AMRepsAP in 8 minutes: Power cleans, 90% of 1RM OPEN GYM: During Active Class Session Times
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CROSSFIT “Gallant” Run 1 mile with a 20 pound medicine ball 60 Burpee pull-ups Run 800 meters with a 20 pound medicine ball 30 Burpee pull-ups Run 400 meters with a 20 pound medicine ball 15 Burpee...
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CROSSFIT “Small” 3 rounds: 1000m row 50 burpees 50 box jumps, 24″/20″ 800m run November 2013 Programming_ALL Download MindBody Connect to Sign Up for Classes on Your Phone YOGA at 8am TODAY OPEN GYM:...
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CROSSFIT Wendler back squat, Week 3 Use 90% of 1RM for the following -Set 1: 5 reps at 75% -Set 2: 3 reps at 85% -Set 3: 1+ rep at 95% then, Partner up 3x500m row *rest while your partner rows* *Max...
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CROSSFIT Wendler strict press, Week 3 Use 90% of 1RM for the following -Set 1: 5 reps at 75% -Set 2: 3 reps at 85% -Set 3: 1+ rep at 95% Inspired by our Winter Challenge 7 minutes to accomplish: 100...
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CROSSFIT Teams of 4 -Teammates bear crawl, one at a time, 3 lengths of the gym - While teammate is bear crawling, remaining 3 are doing max reps burpees; this also applies to the person who just...
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The Lone Squatter CROSSFIT 4 rounds: 15 wallballs, 20#/14# 10 chest-to-bar pull ups 5 deadlifts, 1.5x bodyweight CROSSFIT LITE 15 seconds on 30 seconds off AMRAP: Handstand Pushups Burpees Box Jump...
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CROSSFIT 3 rounds: 250m row -or- 200m run 20 push ups 15 sit ups 10 hang power snatches, 95#/65# November 2013 Programming_ALL Download MindBody Connect to Sign Up for Classes on Your Phone OPEN GYM:...
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CROSSFIT AMRAP in 15 minutes: 10 front rack lunge steps, 95#/65# 10 kettlebell swings, 1.5pd/1pd 5 kb push presses, left arm 5 kb push presses, right arm COMPETITOR - Back Squat – 85% x 3 x 8 - Snatch...
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CROSSFIT “Wilmot” 6 rounds: 50 air squats 25 ring dips November 2013 Programming_ALL Download MindBody Connect to Sign Up for Classes on Your Phone YOGA at 8am TODAY OPEN GYM: From 9am to Noon
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CROSSFIT 5 rounds: 5 power cleans, 185#/115# 10 burpees CROSSFIT LITE Part 1 Skill: 10 minute Emom: “X” Wall Walks Beginner X= 1-2 Intermediate X=3-4 Advanced X= 5+ Part 2 2 Minutes Max empty Sled...
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CROSSFIT “Fran” 21-15-9 Thrusters, 95#/65# Pull ups CROSSFIT LITE “Gi Jane” 100 Burpee Pullups for time Finisher: 3 rounds of Every 120 seconds Max effort L-Sit COMPETITOR - Jerk behind the neck – 75%...
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CROSSFIT Partner WOD -Partner carry (both), down and back -100 push ups, “I go/You go” style -400m run with sandbag (50#) -100 knees-to-elbows, “I go/You go” style -200m run with sandbag (50#) -100...
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Workout of the Day
CROSSFIT 3 rounds: 500m row -or- 400m run 20 ring rows 15 ring dips 10 full snatches, 95#/65# CROSSFIT LITE 10 minutes: Work up to max weighted Pull Ups Then.. 40-30-20 -KB Swing -Goblet Squat...
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