CrossFit
A. Warm Up
B. Every 30 seconds for 8 Minutes (cfne)
1 - 2 Power Cleans @60%
2 - 1 Power Clean + Push Jerk + Split Jerk @ 60%
C. "Spring Swing" (cfne)
21 Thrusters 95/65
21 DB Snatch 50/35 (do not drop the DB from the overhead position)
400 Meter Run
15 Thrusters
15 DB Snatch
400 Meter Run
9 Thrusters
9 DB Snatch
400 Meter Run
Office Yoga
12pm to 1230pm
Lift
7am to 830am
CrossFit
830am to 930am
"BIG MAC" (cfne)
Teams of 2:
70 Calorie Row
70 Box Jump Overs (24/20)
70 Deadlifts (155/105)
70 Wallballs (20/10) – Females to a 9′ Target
70 Burpees
70 Wallballs (20/10) – Females to a 9′ Target
70 Deadlifts (155/105)
70 Box Jump Overs (24/20)
70 Calorie Row
CrossFit
A. Warm Up
B. Tabata
Office Yoga
12pm to 1245pm
CrossFit
A. Warm UP
B. Hang Power Clean + Power Clean OTM x 8
50%
55%
60%
65%
70%
Sets 6, 7, and 8 build to a heavy complex with good technique.
C. 12 Minute emom of (working 40 seconds each minute)
15/12 calorie row
12 KB Swings 53/35
9 DB Hang Squat Cleans 35/25
CrossFit
A . Warm Up
B. Push Press
4 x 6 reps every 90 seconds
C. 7 Minutes OTM
7 Deadlifts 185/125
Max Wall Balls remaining time
Yoga Stretch
630pm to 730pm
CrossFit
A. Warm Up
B.Skills
C. "Dipstick" (cfne)
15 Minute AMRAP
15 Box Jump Overs
12 Hand Release Push Ups
9 Power Cleans 135/95
CrossFit
A. Warm Up
B. Back Squat Wave
C. 21-15-9 of
Push Press
Pull Ups
Office Yoga
12pm to 1245pm
Bring a Friend Saturday
Lift
7am to 830am
CrossFit
A. Warm Up
B. Teams of 2
20 Minute AMRAP of
100 Alternating DB Snatch 50/35
80 Calorie Row/Air Dyne/1 Mile Run
60 Bar Facing Burpees
40 Muscle Ups (Rings/Bar)
CrossFit
A. Warm Up
B. Tabata
Office Yoga
12pm to 1245pm
Wayne 2011
Tandy and Violet 2010
Rebecca 2013ish
CrossFit
A, Warm Up
B. 20 Minute AMRAP of
15 Burpee Box Jumps
75 Double Unders
15 Hang Power Snatch 75/55
400 Meter Run (2 x 200M)
Office Yoga
12pm to 1245pm
Lift
7am to 830am
CrossFit
830am to 930am
Teams of 2 (one working one resting)
3 Rounds of
50 Double Unders
20 Pull Ups
20 Hang Power Cleans 155/105
10 Bar over Burpees
then
3 Rounds of
20 Calorie Row
20 Thrusters 95/65
CrossFit
A. Warm Up
B. Tabata
Office Yoga
12pm to 1245pm
CrossFit
A. Warm Up
B. "DT"
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
CrossFit
A. Warm Up
B. Skills
C. 3 Rounds
42 Double Unders
21 KB Swings
12 HSPU
Yoga Stretch
630pm to 730pm
CrossFit
A. Warm Up
B. Front Squats Wave
C. 5 Rounds
200 Meter Run
15 Wall Balls
15 Power Snatch 75/55
CrossFit
A. Warm Up
B. Clean Complex
Clean Pull + High Hang Clean + Hang Clean
every 2 minutes for 7 sets
C. "Happy Hour" (cfne)
3 Rounds of
12 Power Cleans
12 Chest to Bar Pull Ups
12 Push Jerk
12 Toes to Bar
Office Yoga
12pm to 1245pm
Yoga Stretch
10am to 11am
