Saturday 1.26.19

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CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Peak 1 of 5

 

CrossFit/Bootcamp
Tabata:*
Back Squats (95/65/30%)
1:00 Rest
Opposite-Knees-to-Opposite-Elbows
1:00 Rest
Ring Rows
1:00 Rest
Burpees
1:00 Rest
Row for Calories
1:00 Rest

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

**This workout can be started from any movement's tabata, but must be completed in the same order as above.

 

CrossFit Strength (Open Gym)

Friday 1.25.19

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CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Peak 1 of 5

 

CrossFit
7:00 AMRAP
5 Sumo Deadlift High Pull (115/80/40% of Clean)
5 Strict Handstand Push-ups

Bootcamp
7:00 AMRAP
10 KB Sumo Deadlift High Pull (70/53/MEDIUM)
5 DB Strict Press (50's/35's/MEDIUM)

 

CrossFit/Bootcamp
"Annie"
For Time
50-40-30-20-10
Double-unders
Sit-ups

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Wednesday 1.23.19

Bri and Allie (Brallie)

Bri and Allie (Brallie)

CrossFit & Endurance (Strength REST Day)

Winter Is Coming: Peak 1 of 5

 

CrossFit/Bootcamp:
3 x 10:00 Rounds
0:00-3:00
400m Run
AMRAP Push Jerks (Barbell: 95/65/40% or DB/KB: 35's/25's, MEDIUM)

3:00-4:00,
AMRAP Pull-ups

4:00-5:00,
AMRAP Hang Squat Cleans

5:00-10:00
REST

 

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Tuesday 1.22.19

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CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Peak 1 of 5

 

CrossFit/Bootcamp
10:00 Skill Work
Handstand Practice

 
 

CrossFit/Bootcamp
20:00 AMRAP
100 Double Unders
20 Step-ups (24"/20")
10 Ring Dips
5 Left-arm Turkish Get-ups (53/35/Medium)
5 Right-arm Turkish Get-ups

 

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Monday 1.21.19

Nicki, Sam, Heather, Bri

Nicki, Sam, Heather, Bri

CrossFit & CrossFit Strength

Winter is Coming: Peak 1 of 5

 

CrossFit
Snatch
1 RM

Bootcamp
10 x 1:00 Rounds
5 Jumping Back Squats with 3-second pause at bottom (40%) +
1 Max Height Jump
*Rest with remaining time in each round

 
 

CrossFit
3 Rounds for Time
10 Squat Snatches (135/95/55%)
20 Burpees

Bootcamp
For Time
30 KB Swings (70/53/Heavy)
20 Burpees