CrossFit February 3, 2021
CrossFit 2/3/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillFront Squat (Heavy Single)18 min to find Heavy Single and perform 4x1 @ 90% of Heavy Single Metcon3RFT 10 Burpee Box Jumps, 6 Dball Cleans (Time)3RFT 10 Burpee Box Jumps 24/20" 6 Dball Cleans 100/80 Cap: 6 minutes Int: Step-ups allowed 80/60 dball Beg: 10 Sprawls to step-ups 20/16 50/30 deball
BurgFit February 3, 2021
BurgFit 2/3/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon10 RFT 15 Wallballs 15/12 Cal Row 30 DU (Time)10 Rounds for Time 15 Wallballs 15/12 Cal Row 30 DU *Every time you trip on the rope or drop the wallball 3 burpees* 32 min cap Int: 14/10 15 DU 60 Singles Beg: 10/6 60 Singles (No penalty for tripping or dropping the ball)
CrossFit February 2, 2021
CrossFit 2/2/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillFarmer's Carry (4x100m )50m = 1 Rep MetconE9MOM27 500m Ski 100 DU 400m Run (3 Rounds for reps)Every 9 minutes for 27 minutes perform: 500m Ski 100 Double Unders 400m Run Score each round Int: 50 DU or 200 Singles Beg: 100 Singles
CrossFit February 1, 2021
CrossFit 2/1/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillSnatch Balance (Heavy Double )MetconFT DB 50's Step-overs, snatches, renegade rows (Time)For Time 50 DB Box Step Over 50/35# 24/20" 50 Alt DB Snatches 50 Renegade Rows (total) 15 min Cap 2 dumbbells required for renegade rows and db step-overs. 1 DB required for alt snatches. Renegade row: Int: 35/20 Beg 20/10
BurgFit February 1, 2021
BurgFit 2/1/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP16 Max Cal Bike Air Squats (Calories)AMRAP 16 Max Cal Bike Every 2 minutes perform 25 Air Squats Starts with Air Squats MetconRest 3 min AMRAP16 Max Cal Ski 2/1 Rope Climbs (Calories)AMRAP 16 minutes Max Cal Ski Every 2 minutes perform 2/1 Rope Climbs Starts with Rope Climbs Int/Beg: 2x Rope Walk Ups
CrossFit January 30, 2021
Saturday 1/30/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 FT 400m runs, PU, WB, DB Snatch, Bike (Time)Teams of 2 For Time 400M Run together 50 pull ups 400m 100 wall balls 20/15 400m 50 Toe to bar 400m 100 DB snatches 50/35 400m 50 Cal bike Intermediate Jumping Pull Ups 15/10 Knees 2 Chest 35/20 Beginner Ring Rows 10/8 Toes 2 Rig 20/10 Run together, split reps up as necessary.
CrossFit January 29, 2021
CrossFit 1/29/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconCrossFit Games Open 17.5 (Time)10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capFind heavy back squat in remaining timeCrossFit Games Open 17.5 Scaled (Time)10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time capFind heavy back squat in remaining time WeightliftingBack Squat (Heavy Single)
BurgFit January 29, 2021
BurgFit 1/29/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2RFT 1mi Bike 500m Row 50 DB Squats (Time)2RFT 1 Mile Bike 500m Row 50 DB Squats 35/20 20 min cap Int: .75 mi 400m Row 25/15 Beg: .5mi 300m Row MetconRest till 23:00 2 RFT T2B, Burpees (Time)2 RFT 30 Toe to Bar 30 Burpees 12 Min CAP INT: knee to chest BEG: toe to Rig
CrossFit January 28, 2021
CrossFit 1/28/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillDeadlift (3RM)20 min to find 3RM Can do quick singles! MetconEMOM16 BBJO Rest Cal Row Rest (AMRAP - Reps)EMOM16 Max BBJO Rest Max Cal Row Rest Score Reps Int/Beg: Step Overs
CrossFit January 27, 2021
CrossFit 1/27/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconE7MOM30 30 Cal Bike 20 GHD 5 Complex (5 Rounds for reps)Every 7 minutes for 35 minutes perform: 30/24 Cal Bike 20 GHD 5 Barbell Complex Complex = Power Clean + Hang Clean + Jerk Weight ascends each round . 1)75/45 2)95/65 3) 115/75 4) 135/95 5) 155/105 Score each round individually Rx+: 1) 95/65 2) 115/75 3) 135/95 4) 155/105 5) 185/115 Int: Situps 1)45/35 2)75/45 3)95/65 4) 115/75 5) 135/9 Beg: 24/20 cal Sit ups Same weight across all rounds