On Monday Sep 7th The Gym will Only Have The 8am, Noon, And 5pm Class
CrossFit
“Partner workout
Choose your own adventure:
Accumulate:
120 Cal Row
90 Alternating DB Snatch 50/35
60 Pull-up
split reps however (suggest 15-12-10?)
17:00 cap”
BootCamp
Tabata 8 Rounds each
Shuttle Run
Sit Ups
Jumping Lunges
Push Press
Track
Bring regular shoes. We will be a travelling circus with some hill sprints for the workout.
On Monday Sep 7th The Gym will Only Have The 8am, Noon, And 5pm Class
CrossFit
“in 3 min, max Handstand Push-up
15 min AMRAP
25 ft Handstand Walk
400 m Run
25 Sit-up
25 ft Handstand Walk
500 m Row
25 V-up
*scale HS walk with double arm DB OH walk”
CrossFit
3×10 Bulgarian Split Squats
10-9-…-2-1 Front Squat 135/95
1-2- …-9-10 Back Squat 135/95
BootCamp
3 Rounds 2 Min Each Station
Burpees
Rowing
Box Step Ups
Ring Rows
CrossFit
14.4
14 Min AMRAP
60 Cal Row
50 T2B
40 Wallball 20/14
30 Clean 135/95
20 Ring MU
Barbell
Snatch Complex
CrossFit
WAITING AROUND
12 Rounds
Partner 1
Run 200 m
Partner 2
4 Push press (95/65)
4 Chest to bar
4 lateral burpee over bar
Accumulate 12 total rounds (Each person does 6 rounds of running and 6 rounds of the workout).
If you finish running before your partner is done working, you get to rest. If you finish working before your partner is done running, you get to rest.
BootCamp
Not For Time
3×8 Single Arm Kettle Bell Lunge And Press (Step out and press all same leg and arm for 8 then switch and do the same on the other side that’s one set)
400m Run
3×8 Single Leg Kettle Bell Dead Lift (each Leg0
600m run
3×8 Turkish Get Ups (4 each Arm)
800m Run
CrossFit
In 22 min:
ELIZABETH
21-15-9
Squat Clean 135/95
Ring Dip
remaining time, find a heavy Squat Clean”
CrossFit
NFT, 4 rounds
100m Front Rack Carry
50 Double Unders
12 each x Single Leg KB Deadlift
50 Double Unders
2min ea Couch stretch
2min Banded lat stretch each side
2min Foam roll each lat
BootCamp
Dog Gone Good
3 Rounds 1Min At Each Roud
Thrusters
Kettlebell Swings
Jumping Air Squat
Burpee Over Bar
5m Shuttle runs
BarBell
Snatch Drills And Ladder
Track
4x 1000m; walk 100m
CrossFit
Tabata 8 rd each, :20/:10 (8 min total)
Hollow Hold
Supermans
For Time
21-15-9 Russian KBS 50/35
21-15-9 V-up
600-400-200m Run
Barbell
Everyone seems to be a little beat up today so we see in class what squats everyone wants to do. We will also be doing a lot of rolling out and stretching.