CrossFit January 16, 2021
Saturday 1/16/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconT3 100-80-60-40-20 Burp, Dead, HPC, FS, PP, Thruster (Time)Teams of 3 For Time 100 Burpees 100 Deadlifts 80 Burpees 80 Hang Power Cleans 60 Burpees 60 Front Squats 40 Burpees 40 Push Press 20 Burpees 20 Thrusters Rx:135/95 Int: 95/65 Beg: 65/45 *Barbell cannot rest on the floor for the ENTIRE workout. Only one partner may work at a time.
CrossFit January 15, 2021
CrossFit 1/15/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillTurkish Get Up (Heavy Single )14 min to find heavy single (1 per arm) MetconCrossFit Games Open 12.3 (AMRAP - Rounds and Reps)18-Minute AMRAP of: 15 Box Jumps, 24" / 20" 12 Push press, 115# / 75# 9 Toes-To-BarScaled: 15 Box Step Ups 24/20 12 Push Press 75/55 9 Knee Raises
BurgFit January 15, 2021
BurgFit 01/15/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5 AMRAP Burpees, Single Arm Thruster (AMRAP - Rounds and Reps)5min AMRAP 5 Burpees Over DB 5 Single Arm Thrusters 35/20 (alternate arms between rounds) Rx+: 50/35 Int: Step-overs Beg: 20/10 Normal BurpeesMetconRest 3 minAMRAP 5 min 10 Toes to bar, 50 DU (AMRAP - Rounds and Reps)10 Toes to Bar 50 Double Unders Int: 10 Toes to Eye-level 25 Double Unders Beg: 10 Knee Raises 50 Single UndersMetconRest 3 minAMRAP 5 Cal Bike, 5 Sandbag cleans (AMRAP - Rounds and Reps)5min AMRAP 10/8 cal Bike 5 Sandbag Cleans 80/60 Rx+ 100/80 Int: 60/40 Beg: 30/20MetconRest 3 min5 AMRAP 100ft Run, 10 Air squats (AMRAP - Rounds and
CrossFit January 14, 2021
CrossFit 1/14/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillFront Squat (4x3 @ 75-85%)Metcon4RFT 50ft HSW 20 Pistols (Time)4RFT 50ft HSW 20 Alternating pistols 13 min cap Int: 25ft HSW OR 8/6 HSPU Banded Pistols Beg: 10 DB Seated Strict Press Pistols to Box
CrossFit January 13, 2021
CrossFit 1/13/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillSplit Jerk (2 Reps )2 Splits jerks E2MOM14 (28 lifts total) FT 30-20-10 HDB CJ Row DB Snatch Bike (Time)30-20-10 Single Arm Hang DB Clean & Jerk 50/35 (15 per side) Cal Row (W: 24-16-8) Alt DB Snatch 50/35 Cal bike (W: 24-16-8) 16 min cap Int: 35/20 Beg: 20/10
BurgFit January 13, 2021
BurgFit 01/13/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4RFT 4- cal Row, 30 Alt DB Snatch, 20 pullup, 5 Man maker (Time)4RFT: 40/32 Cal Row 30 Alt DB Snatch 35/20 20 Pullups 5 Man Makers 35/20's Rest 3 minutes after you complete a round. Score total time including rest Rx+ 50/35s Int: Banded Pullups Beg: 20/10 DB Ring Rows
CrossFit January 12, 2021
CrossFit 1/12/21Warm-upCoaches Choice10-15 minutes coaches choiceSupersetChinese Reverse Plank (1 min)Place your shoulder blades and feet on a bench. Place weight in on your stomach/hips and hold. Don't allow your hips to sag/drop. Every second is a "rep"Dball Hold (1 min )1 second = 1 repMetconCrossFit Games Open 13.3 (AMRAP - Rounds and Reps)12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-upsScaled: 14/10 90 Singles 30 Pullups
CrossFit January 11, 2021
CrossFit 1/11/21Warm-upWarm-upHook Grip & Cycling SkillSquat Clean Thruster (3RM )15 min to find 3RM Touch and Go Metcon3RFT 500m Ski 10 DL 15 GHD (Time)3RFT 500m Ski 10 Deadlifts 245/165 15 GHD Sit-ups Int: 185/105 TTB/Hanging Knee Raise Beg: 300m 135/95 Situps
BurgFit January 11, 2021
BurgFit 01/11/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon27-9 Wallball, Box Step-up (Time) For Time: 27-21-15-9 Wallballs 20/14 Box Step Ups 24/20" Cap: 12min Int: 14/10 Beg: 10/6# 20/16" Metcon3 minute after after time cap. (Start WOD 2 at 15min)27-9 KB Swing, Sit-up (Time)For Time 27-21-15-9 KB Swing 53/35 Situps Cap: 12min Rx+ 70/53 Int: 35/26 Beg: 26/18 Russian Perform 21-15-9-3 Sit-ups Metcon3 min rest after time cap. (Start WOD 3 at 30min on clock)3 min Max Cals Bike (Time)In 3 minutes, perform as many calories on the Assault Bike as possible.
CrossFit January 9, 2021
Saturday 1/9/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconT3 6 Rounds, 15 cal bike, 10 goblet step-ups, 5 Sandbag (Time)Teams of 3 Relay Style 6 Rounds EACH 15/12 cal bike 10 Goblet Step-ups 53/35 24/20" 5 Sandbag Cleans OVER the shoulder 100/80 Athlete 1 will complete a full round and then switch out with athlete two, and same for athlete 3. Must stay in the order. Once all 3 athletes have completed 6 rounds each, they are done. Cap: 40 minutes Int: 12/9 Cal Bike 35/26# 24/16 80/50 Beg: 9/6 cal bike 26/18#, 20/16" 50/30