NEWS

Programming

Programming

Monday 20180219

Every two minutes for 16 minutes (2 rounds):

30 Dumbell Thrusters

30 Box Jump Overs

30 Calorie Row

30 Toes-to-Bar

 

Tuesday 20180220

3 rounds, rest 3 minutes after each round:

AMRAP in 3 minutes of: Calorie Assault Bike

AMRAP in 2 minutes of: Alternating Dumbell Snatch

AMRAP in 1 minute of: Pull-ups

 

Wednesday 20180221

5 rounds, each for max reps:

Minute 1: Calorie Row

Minute 2: Jumping Lunges

Minute 3: Sit-ups

Minute 4: Handrelease Push-up

Minute 5: Rest

 

Thursday 20180222

In teams of 3, AMRAP in 20 minutes of:

12/9 Calorie Assault Bike

9 Burpee Box Jump Over

6  Slam Ball over target

 

Friday 20180223

CrossFit Open Workout 18.1

 

Programming

Programming

Monday 20180212

Every minute for 16 minutes (8 rounds), alternate between:

15/12 Calorie Row

3 Deadlifts 

 

Tuesday 20180213

"Elizabeth"

21 - 15 - 9 reps for time of:

Squat Cleans

Ring Dips

 

Wednesday 20180214

AMRAP in 3 minutes of:

50 Jumping Lunges

35 Ab-Mat Sit-ups

Max Calorie Row in the time remaining.

 

Rest 3 minutes and repeat for a total of 4 rounds. 

 

Thursday 20180215

In teams of 3, AMRAP in 20 minutes of:

100 Calorie Bike

75 Kettlebell Swings

50 Push Press

80 Calorie Bike

60 Kettlebell Swings

40 Push Press

60 Calorie Bike

45 Kettlebell Swings

30 Push Press

40 Calorie Bike

30 Kettlebell Swings

20 Push Press

20 Calorie Bike

15 Kettlebell Swings

10 Push Press

 

Friday 20180216

AMRAP in 10 minutes of:

50 Lateral Burpees

100 Double Unders

30 Squat Clean Thrusters

 

Programming

Programming

Monday 20180205

AMRAP in 3 minutes of:

24 Box Jump Overs

24 Calorie Row

Max Rep Power Clean in the time remaining.

 

AMRAP in 3 minutes of:

21 Box Jump Overs

21 Calorie Row

Max Rep Power Clean in the time remaining.

 

AMRAP in 3 minutes of:

18 Box Jump Overs

18 Calorie Row

Max Rep Power Clean in the time remaining.

 

AMRAP in 3 minutes of:

15 Box Jump Overs

15 Calorie Row

Max Rep Power Clean in the time remaining.

 

Rest 3 minutes after each AMRAP.

 

Tuesday 20180206

"Fran"

21 - 15 - 9 reps for time of:

Thrusters

Pull-ups

 

Wednesday 20180207

Each round for max reps:

2:30 Calories Assault Bike

5 minutes rest

2:00 Calories Assault Bike

4 minutes rest

1:30 Calories Assault Bike

3 minutes rest

1:00 Calories Assault Bike

2 minutes rest

0:30 Calories Assault Bike

1 minute rest

 

Thursday 20180208

In teams of 2, AMRAP in 30 minutes of:

Buy-in:

4000m Row

300 Double Unders

AMRAP “Cindy”

 

Friday 20180209

For time:

27 Single Arm Dumbell Overhead Squats

27 Burpees

21 Single Arm Dumbell Overhead Squats

21 Burpees

15 Single Arm Dumbell Overhead Squats

15 Burpees

9 Single Arm Dumbell Overhead Squats

9 Burpees

 

Programming

Programming

Monday 20180129

5 rounds:

1:00 Row for Calories

1:00 Thrusters

1:00 Shuttle Runs

1:00 Rest

 

Tuesday 20180130

3 rounds for time of:

15 Dumbell Cleans

15 Lateral Burpees over Dumbells

 

Wednesday 20180131

Every minute for 32 minutes alternate between:

12/9 Calorie Assault Bike

20 Ab-Mat Situps

20 Kettlebell Swings

Rest

 

Thursday 20180201

In teams of 2, AMRAP in 20 minutes of:

42 - 30 - 18 reps of:

Wall Balls

Pull-ups

Dumbell Thrusters

Toes-to-Bar

Box Jumps

 

Friday 20180202

Every minute for 15 minutes alternate between:

64 Double Unders

18/12 Calorie Row

9 Power Snatch

 

Programming

Programming

Monday 20180122

15 minutes to find a heavy set of 5 Back Squats, then:

3 rounds for time of

50 Air Squats

35 Push-ups

20 Sit-ups

 

Tuesday 20180123

On the 4:00 for 16 minutes:

21/15 Calories Assault Bike/Row

15 Toes-to-Bar

7 Clean and Jerk

 

Wednesday 20180124

AMRAP in 5 minutes of:

Buy in: 100 Double Unders

12 Dumbell Front Squats

4 Burpee Box Jump Overs

 

AMRAP in 5 minutes of:

Buy in: 100 Double Unders

8 Dumbell Front Squats

4 Burpee Box Jump Overs

 

AMRAP in 5 minutes of:

Buy in: 100 Double Unders

4 Dumbell Front Squats

4 Burpee Box Jump Overs

 

Rest 5 minutes after each AMRAP.

 

Thursday 20180125

In teams of 3, AMRAP in 25 minutes of:

200/150 Calorie Assault Bike

120 Chest-to-Bar Pull-ups

60 Clean & Jerk

50 Clean & Jerk

40 Clean & Jerk

30 Clean & Jerk

20 Clean & Jerk


Increase weight on the barbell each set.

 

Friday 20180126

AMRAP in 13 minutes of:

70 Alternating Dumbell Snatch

60 Wallballs

50/35 Calorie Row

40 Handstand Push-ups