Thursday 2.20.14

Workout #1

Working in teams 2-5

As many Tire Flips as possible in 10min

Jump in/out of tire after each flip

Workout #2

90sec Max Cal Row
30sec Rest

90sec Max Rep Burpee (on to 2 45# plates)
30sec Rest

90sec Max Cal Row
30sec Rest

90sec Max Rep Pull-up
30sec Rest

90sec Max Cal Row
30sec Rest

90sec Max Rep Alternating DB Snatch
30sec Rest

Score will be total calories and total reps

Wednesday 2.19.14


1a) 3xME DB Bench Press
1b) 3×10 Shoulder Press
1c) 3xME Dip (bench, matador or ring)

Take a couple of warm-up reps of each, then dive in to the triple set. Rest as needed between movements and rounds.


4 Rounds

400m Run (Stop sign and back)
20 Push-ups
30 Sit-ups

25min time limit

Tuesday 2.18.14


1) Jump Squats, 3×10 light and explosive

2) Front Squats, 3×3 AHAP

3) Over Head Squat Warm-up, 3×3



AMRAP 10min

60 Bar Facing Burpees
30 OHS, 135#(95#)
10 Muscle-ups

Monday 2.17.14

Yes, we will be open today! Regular class schedule.


1a) 3×10 Weighted Lunge, front rack, AHAP
1b) 3x Max Rep Kettle Bell High Pull

2) Power Clean warm-up, 3×3


5 Rounds

:30sec Power Cleans, 185#(125#)
:30Sec Rest

:30sec Lateral Bar Jumps
:30sec Rest

:30sec Row (calories)
:30sec Rest

*Score will be combined reps and calories rowed.

Saturday 2.15.14

9am: CrossFit Class



AMRAP 20min

10 I-Push-ups
10 Weighted Step-ups
250m Row

10am: OLY/STR

1) 12min to establish a 1RM Snatch
2) 12min to establish a 1RM Clean and Jerk
3) 12min to establish a 1RM OHS
4) Conditioning???

Friday 2.14.14


15min to establish a 2RM Front Squat
*Use rep sequence 5-4-3-2-2-2 and so on until a 2RM is established



As many reps as possible in 12min of:

150 Wall Balls
90 Double Unders
30 Muscle-ups (or pull-ups)

*Workout from the last 2 CrossFit Games

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