CrossFit Schedule

Please RSVP to attend classes

Tuesday Sep 23

Wednesday Sep 24

Wednesday Sep 24

Thursday Sep 25

Thursday Sep 25

Friday Sep 26

Saturday Sep 27

WODS

Saturday: 9/19/14

"Barbara"

5 rounds For time, resting 3 mins between each round:

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats
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Friday: 9/19/14

CrossFit:

Strongman day

  • 1RM TGU 
  • 50ft max weight farmers carry
  • 1RM tire flip

 

Just Results:

50-40-30-20-10: SDHP

5-4-3-2-1: TGU (per arm)

After each round: 400m run

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Thursday: 9/18/14

CrossFit:

20mins, Pull ups: max reps or max weight

W.O.D

21-18-15-12-9-6-3: DB burpee to overhead

After each set: 1 rope climb

 

Just Results:

3 rounds:

  • 4mins max calories
  • 3mins max burpees
  • 2mins max pull ups
  • 1min max push press

5min rest.

Average your three rounds!

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Wednesday: 9/17/16

CrossFit:

Skill: KB snatch

W.O.D

12min AMRAP:

  • 3min wall ball
  • 3min KB snatch, alternating
  • 2min wall ball
  • 2min KB snatch, alternating
  • 1min wall ball
  • 1min KB snatch, alternating

 

Just Results:

3-6-9-12-15-18-21-18-15-12-9-6-3:

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Tuesday: 9/16/14

Strength

Front squat: 3-3-3-3-3-3-3

Partner WOD:

15min AMRAP

250m row while partner holds a double KB front rack heavy, 

**if the partner doesn't hold the rack, the rowing doesn't count. One round is both partners completing the row.

 

Just Results:

30 min AMRAP:

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Monday: 9/15/14

CrossFit: 

Strength, 20min: 1RM bench

WOD

5k run (or row)

Either can be done 1st.

 

Just Results:

"Mock Niner"

  • 2k row
  • 50 burpees
  • 200 lunges
  • 5min plank
  • 80 HRPU
  • 1 mile run
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Sunday: 9/14/14

WOD

3, 12min AMRAPs

AMRAP 1: 

  • 12 cals Rowing 
  • 12 sit ups

AMRAP 2:

  • 12 burpees
  • 12 ring rows

AMRAP 3:

  • 12 wall ball
  • 12 box jumps
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