CrossFit
A. Warm Up
B. Deadlift/Toes to Bar
C. EMOM x 12 (3 sets)
1 - 200/150 Meter Row
2 - 15 KB Swings 53/35
3 - 200 Meter Run
4 - Rest
Everyone completes the run together on the 3rd minute. Everyone will rest together on the 4th minute.
CrossFit
A. Warm Up
B. Power Clean Complex
C. 3 Rounds of
8 Deadlift
8 Pull Ups
then
3 Rounds of
6 Power Cleans
6 Box Jump Overs
then
3 Rounds of
4 Push Press
4 Burpee Box Jumps
Office Yoga
12pm to 1245pm
Lift
7am to 830am
CrossFit
830am to 930am
A. Warm Up
B. Teams of 2
5 Rounds of
24 Wall Balls
20 Pull Ups
16 KB Swings 70/53
12 Push Press 115/85
CrossFit
A. Warm Up
B. Back Squat Wave
C. 10 - 8 - 6 - 4 - 2 of
DB Alternating Snatch
DB Box Step Overs
30 Double Unders after each Round (90 Singles)
Office Yoga
12pm to 1245pm
CrossFit
A, Warm Up
B. Bench Press/BB Row
C. 5 Rounds of
200 Meter Run
10 Pull Ups
10 Hand Release Push Ups
CrossFit
A. Warm Up
B. 6 Rounds
Teams of 2
40 Calorie Row
30 KB Swings 53/35
20 Box Jumps Overs 24/20
CrossFit
A. Warm Up
B. Deadlift Wave/T2B
C. EMOM x 12 (4 sets)
1 - Bar Over Burpee/Deadlift
2 - Bar Over Burpee/Double Unders
3 - Bar Over Burpee/Wall Ball
CrossFit
A. Warm Up
B. Power Clean Complex
C. For Time
20 - 15 - 10 of
Hang Power Clean
Front Squat
Push Press
Office Yoga
12pm to 1245pm
Lifts
7am to 830am
CrossFit
830am to 930am
A. Warm Up
B. Team of 2
3 Rounds of
50 Double Unders
20 Thrusters 75?55
10 Burpee Box Jumps
then
3 Rounds
400 Meter Run
20 Power Snatch 75/55
10 Bar Over Burpees
CrossFit
A. Warm Up
C. 7 Minutes OTM (on the minute)
7 Deadlift 185/125
Wall Balls
THERE IS NO OFFICE YOGA TODAY
CrossFit
A. Warm Up
B. 20 Minute AMRAP
200 Meter Run
200 Meter Row
20 Hang Power Cleans 95/65
20 Bobs
CrossFit
A. Warm Up
B. Back Squat Wave
C. 5 Rounds for Time of
18 KB Swings 53/35
12 Box Jumps 24/20
8 Toes to Bar
CrossFit
A. Warm Up
B. Bench Press/Rows
C. 5 Rounds of
10 Barbell Push Press
10 Pull Ups
30 Double Unders (90 singles)
(click on movement for demo videos)
CrossFit
A. Warm Up
B. Clean Complex
C. 5 Rounds of
3 Power Cleans
6 Front Squats
9 Bobs (bar over burpees)
No Office Yoga
No scheduled classes
Special Event "The CrossTown Throwdown 2018"
Work Out # 1, Heat # 1 - starts at 9am
CrossFit
A. Warm Up
B. Every 90 seconds for 30 Minutes
(5 sets)
1 - 20/18 Calorie Row
2 - 15 Burpee Box Jumps 24/20
3 - 200 Meter Run
4 - 20 BB Reverse Step Lung
No Office Yoga
No 5Pm CrossFit
CrossFit
A. Warm Up
B. Deadlift/Ring Dip or Ring Muscle Up
every 2 Minutes
C. 7 Rounds for Time
5 DB Deadlift
5 DB Squats
5 DB Push Press
5 Knees to Elbow
CrossFit
A. Warm Up
B. Teams of 2
3 Rounds of
(one working and one teammate resting)
1000 Meter Row
50 Wall Balls
50 Hand Release Push Ups
CrossFit
A. Warm Up
B. Push Press
C. 5 Rounds for Time
50 Double Unders (150 singles)
8 Hang Power Cleans 135/95
6 HSPU
CrossFit
A. Warm Up
B. Front Squat
Build to a Heavy Front Squat
C. 5 Rounds of
15 KB Swings 53/35
10 Box Jumps Overs 24/20
5 Pull Ups
Yoga Stretch
12pm to 1245pm