November 20, 2018

CROSSFIT
Strength: Snatch Grip Push Press (5 Sets of 3 Reps)
*Increasing
Conditioning: 4 Rounds For Time
400m Run
20 Kettlebell Swings (53/35)
10 Handstand Push Ups
RX+ 70/53

SWEAT
Rabbit’s Delight (AMRAP – Reps)
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Movements:
Thrusters (45/33 lb)
KB Swings (24/16 kg)
Wall Ball (20/14 lb)
Box Jumps (24″/20″)

Metcon courtesy of CF Invictus

November 19, 2018

CROSSFIT
Strength: Back Squat (5 x 5 @ 80% of 1RM)
Conditioning: For Time
21-15-9
Box Jump Overs (24/20)
Thrusters (95/65)
Assault Bike Cals
*Courtesy of Misfit Athletics

SWEAT
Row 10×200 (10 Rounds for time)
Every 2 minutes for 20 minutes:
200m row sprint

November 18, 2018

CROSSFIT
Crossfit Extreme
Adderall (3 Rounds for reps)
0-10 Minute: 1 Mile Run + Max Clean and Jerk (135/95) in remaining time
10-13 Minute: Rest
13-20 Minute: 800 Meter Run + Max Power Snatch (115/80) in remaining time
20-23 Minute: Rest
23-27 Minute: 400 Meter Run + Max Thrusters (95/65) in remaining time

November 17, 2018

CROSSFIT
Snatch Pull + Snatch (1 set x EMOM x 10)
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
50 Double Unders
10 Hang Power Snatches (95/65)

SWEAT
Metcon (AMRAP – Rounds and Reps)
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
12 Calories of Rowing
12 Kettlebell Swings (53/35)
12 Goblet Squats (53/35)
12 Push-Ups

STRONGMAN
Conditioning: For Time
2km Row
Every 500m – 5 x Deadlifts @ 2 x BW. Start with 5 Deadlifts. Scale weight to a hard fought 5 reps, if needed.
Conditioning: Max Yoke
Work up to a 25M unbroken Yoke Carry
Conditioning: For Time
Bruck (Time)
4 Rounds for time of:
400m Run
24 Back Squats, 185#
24 Jerks, 135#
In honor of U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, NY, was killed on April 24, 2004
Conditioning: 5 Rounds for weight
Farmers walk/Backwards drag
5 rounds
25M farmers walk/25M backwards drag
Use farmers handles/frame/KB/DB for farmers walk and sleds/200#tire for backwards drag. Score is total weight for each round.

November 16, 2018

CROSSFIT
Weightlifting:
Shoulder Press (5 reps)
Shoulder Press (3 Reps)
Shoulder Press (1 rep)
Conditioning: For Time
10-9-8-7-6-5-4-3-2-1
Wall balls (20/14)
1-2-3-4-5-6-7-8-9-10
Kettlebell Swings (70/53)

SWEAT
Conditioning: For Time
6 Rounds of Fun!
500m row
50 double unders.
1:00 rest between rounds.

November 15, 2018

CROSSFIT
Rest Day!

SWEAT
Conditioning: For Max Reps (or Calories):
2 Minutes Row for Calories
Rest 2 minutes
2 Minutes Max Reps Kettlebell Swings (53/35)
Rest 2 minutes
2 Minutes Max Reps Burpees
Rest 2 minutes
2 Minutes Max Reps Sit-ups
Rest 2 minutes
2 Minutes Row for Calories

ENDURANCE
1-Mile Run (Time)
Max Effort 1-Mile Run
Sledding Fun (4 Rounds for time)
100m Sled Push (90#/45#)
2 x 45# plates for men
1 x 45# plate for women
Rest accordinly between rounds

WEIGHTLIFTING
Snatch Grip Push Press + Snatch Balance ((2+1)40%; 50%; 60%; 70%)
Snatch (50%x3; 60%x3; 70%x3; 75%x3; 80%x2; 85% for 2×1)
Snatch Pulls (2 x 3)
100% for 2 sets of 3, working heavy
Muscle Snatch (3RM)

BARBELL BASICS

CF KIDS

November 14, 2018

CROSSFIT
Strength: Weighted Pull-ups (1 Rep Max Weight)
Conditioning: AMRAP x 8:00
8 Pull-Ups
8 Alt. DB Snatch (70/50)
8 Box Jumps (30/24)
Conditioning: For Time
Max Effort 500m Row

SWEAT
Conditioning: EMOM x 10:00
10 Reverse Lunges
10 Sit Ups

November 13, 2018

CROSSFIT
Strength: Deadlift (5 x 5 @ 80% of 1RM)
Conditioning: 7 Rounds for Reps
Suicide Squad
1:00 ME Assault Bike Cals
1:00 Rest
1:00 Max Rep Deadlifts
1:00 Rest
Men – 275#
Women – 185#

SWEAT
Conditioning: For Time
Cake by the Ocean
200m Single Arm Overhead Kettlebell Walk (53/35)
Then,
3 Rounds:
25 KB Swings (53/35)
15 Assault Bike Calories

November 12, 2018

CROSSFIT
Weightlifting: Front Squat (8RM)
Conditioning: 3 Rounds for Time
DUs/T2B/CJ
50 Double Unders
25 Toes to Bar
10 Clean and Jerk 135/95

SWEAT
Conditioning: For Time
Hot Buns
100m Walking Lunge
800m Run
100 Air Squats

November 11, 2018

CROSSFIT
Crossfit Extreme
Three Wise Men Tribute (3 Rounds for reps)
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here