CrossFit Classes:
In 35 Minutes:
50 Wall Balls (20/14#)
40 Burpees
30 Front Rack Lunges (135/95#)
200′ Farmer Carry (2×70/2×53#)
10 Rope Climbs (15′)
200′ Farmer Carry
30 Front Rack Lunges
40 Burpees
50 Wall Balls
40 Burpees
30 Front Rack Lunges (135/95#)
200′ Farmer Carry (2×70/2×53#)
10 Rope Climbs (15′)
200′ Farmer Carry
30 Front Rack Lunges
40 Burpees
50 Wall Balls
with remaining time:
Find a 2RM Hang Clean
CrossFit LITE Classes:
25 Minutes:
10R/10L DB Bench Press
200′ Farmer Carry
10R/10L DB 1-Arm Rows
:20 Arch Hold
10 Strict L-Raises
10R/10L DB Bench Press
200′ Farmer Carry
10R/10L DB 1-Arm Rows
:20 Arch Hold
10 Strict L-Raises
Focus is on quality. Challenge yourself on weights. Feel free to increase load throughout the rounds as long as quality is maintained.
CrossFit Classes:
BBG:
EMOM15
1st – 5 TnG Deadlifts
2nd – 5 Strict HSPU (deficit if possible)
3rd – :20 L-Hang
1st – 5 TnG Deadlifts
2nd – 5 Strict HSPU (deficit if possible)
3rd – :20 L-Hang
Metcon:
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
CrossFit LITE Classes:
4 Rounds
400m Run
30 Air Squats
20 KB Swings
10 Strict Pullups or Ring Rows
400m Run
30 Air Squats
20 KB Swings
10 Strict Pullups or Ring Rows
Weightlifting:
Back Squat (EMOM8 – 3 Reps)
Begin at 65% of your 1RM and build to a heavy triple, not a max.
Metcon (AMRAP – Reps)
In 20 Minutes:
2k Row or Ski
2k Row or Ski
then:
50-40-30-20-10
Double Unders
AbMat Situps
w/ remaining time:
Max-Reps ManMakers (50/35#)
Score = Total Reps (Do not count row towards reps. Post row time to comments.)
Metcon (AMRAP – Reps)
From :01 – 10:00
Run 1 Mile
w/ remaining time:
Max Clean and Jerks (185/125#)
Run 1 Mile
w/ remaining time:
Max Clean and Jerks (185/125#)
From 10:01 – 20:00
Run 1 Mile
w/ remaining time:
Max Power Snatches (135/95#)
From 20:01 – 30:00
Run 1 Mile
w/ remaining time:
Max Burpee Muscle Ups
Both partners run the mile together. One partner works at a time on barbell and rings.
Score = Total Reps
Score = Total Reps
CrossFit Lite:
Round 1 – 1 Mile Run + Max Dual DB Push Presses
Round 2 – 1 Mile Run + Max Kettlebell Swings
Round 3 – 1 Mile Run + Max Burpee Pullups
Weightlifting:
1 Paused Jerk + 1 Split Jerk (EMOM8)
Metcon (Time)
3 Rounds
21 Cal Row or Ski
15 Chest To Bar Pullups
9 Overhead Squats (155/105#)
21 Cal Row or Ski
15 Chest To Bar Pullups
9 Overhead Squats (155/105#)
After Party:
2 Rounds
:30R/:30L Couch Stretch
:30 Hollow Hold
:30R/:30L Twisted Cross
:30 Arch
:30R/:30L Couch Stretch
:30 Hollow Hold
:30R/:30L Twisted Cross
:30 Arch
CrossFit LITE:
40-30-20-10
Cal Row or Ski
Wall Balls
DB Snatches (alternating)
Weighted Plank (seconds)
Cal Row or Ski
Wall Balls
DB Snatches (alternating)
Weighted Plank (seconds)
CrossFit Classes:
Belmar Beatdown Floater WOD
In :90:
15/12 Cal Assault Bike
100’ Sandbag Front Rack Carry 100/75#
Max Sandbag Over Shoulder in remaining time.
15/12 Cal Assault Bike
100’ Sandbag Front Rack Carry 100/75#
Max Sandbag Over Shoulder in remaining time.
Belmar Beatdown Workout #3
‘Legs and Lungs’
With a partner you have 9 minutes to complete:
400 Double Unders
200 Wallballs (20/14#)
Max Synchro Toes to Bar in remaining time*one person working at each station. You may switch as often as you’d like. If one station is completed before the other, only one person may remain working at that station.
400 Double Unders
200 Wallballs (20/14#)
Max Synchro Toes to Bar in remaining time*one person working at each station. You may switch as often as you’d like. If one station is completed before the other, only one person may remain working at that station.
CrossFit LITE Classes:
Strength:
4 Rounds
8R/8L DB Bench Press
8R/8L Bulgarian Split Squats
Max Supinated Ring Rows
:30 Hollow Hold
8R/8L DB Bench Press
8R/8L Bulgarian Split Squats
Max Supinated Ring Rows
:30 Hollow Hold
Metcon (AMRAP – Reps)
In :90:
15/12 Cal Assault Bike
100’ Sandbag Front Rack Carry
Max Sandbag Over Shoulder in remaining time
15/12 Cal Assault Bike
100’ Sandbag Front Rack Carry
Max Sandbag Over Shoulder in remaining time
Today’s Schedule, July 4th 2018:
CrossFit and CrossFit LITE classes:
7am, 8:30am, 10am
Open Gym 11:30am – 1pm
Today’s Workout:
Partner ‘McGhee’
AMRAP30
AMRAP30
Worker, AMRAP:
5 Deadlifts (275/185#)
13 Pushups
9 Box Jumps (24/20″)
Pacer:
400m Run
Partner A will run 400m while Partner B completes as many rounds as possible of the above. When Partner A returns from the run, they will pick up where B left off.
Score = Total Rounds + Reps.
Score = Total Rounds + Reps.
CrossFit Classes:
Weightlifting:
Front Squat (EMOM10 – 2 Front Squats)
Metcon:
You and your partner will have 2:00 to complete:
10 synchronized lateral burpees over the bar
4-3-2-1 Squat Cleans
Max Bar MU in remaining time
10 synchronized lateral burpees over the bar
4-3-2-1 Squat Cleans
Max Bar MU in remaining time
1:00 rest between rounds
Round 1: 4 Squat Cleans (155/105)
Round 2: 3 Squat cleans (185/135#)
Round 3: 2 Squat cleans (225/155#)
Round 4: 1 Squat Clean (255/185#)
CrossFit LITE:
3 Rounds
750m Row
50 Situps
25 Thrusters
750m Row
50 Situps
25 Thrusters
CrossFit Classes:
1 Power Snatch + 1 Hang Snatch + 1 OHS (EMOM6)
Build to a moderate weight to prep for 1RM
Metcon (Time)
With an 8 Minute Cap:
PARTNER “DB DT”
4 Rounds EACH for time:
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Shoulder to OH
2×50#
2×35#
One partner completes one round while other partner farmers holds their DBs. If the DBs drop, partner working must stop. Work until you both have completed 4 rounds each. 8:00 CAP.
Weightlifting:
Snatch (From 8:00-12:00, find a 1RM)
CrossFit LITE:
10 Rounds
30 Double Unders
10 Kettlebell Swings
10 Burpees
30 Double Unders
10 Kettlebell Swings
10 Burpees
