No Yoga Stretch
CrossFit
A, Warm Up
B, Back Squats
Build to a Heavy Single in 7 sets
Every 90 Seconds to 2 Minutes
C, 10 Rounds for Time of
3 Devil Press 50/35
7 Box Jumps 24/20
CrossFit
A, Warm Up
B, Deadlift
4 sets of 3 reps @ 80% every 90 seconds
C, 5 Rounds of
5 Deadlift 155/105
30 Double Unders (90 singles)
15 KB Swings 53/35
Office Yoga
12pm to 1245pm
CrossFit
A, Warm Up
B, Power Clean
Build to a Heavy single in 7 sets
C, 7 Rounds of
7 Power Clean and Jerks (s2oh)
7 Bar over Burpees
7 Wall Balls
CrossFit
10am to 11am
with Coach Peggy
Lift
7am to 830am
CrossFit
830am to 930am
A, Warm Up
20 Minute AMRAP of
(Teams of 2, one working and one resting)
200 Meter Run (team runs)
50 Wall Balls
50 Double Unders
200 Meter Run
40 Box Jumps
40 Toes to Bar
200 Meter Run
30 Pull Ups
30 Bar over Burpees
200 Meter Run
20 Power Cleans
20 Shoulder to Overhead
Office Yoga
12pm to 1245pm
Friday Night Lights
sign up for Heats begins at 5pm
CrossFit
A, Warm Up
B, Tabata
CrossFit
A, Warm Up
B, Tempo Pause Back Squats
5 sets of 3 reps every 2 minutes
C, 10 Minute AMRAP of
10 Barbell Push Press 95/65
30 Double Unders (90 singles)
10 KB Swings 53/35
Yoga Stretch
630pm to 730pm
CrossFit
A, Warm Up
B, 20 Minute EMOM of
1 - Wall Ball
2 - Row
3 - DB Snatch
4 - Plank
CrossFit
A, Warm Up
B, Barbell Primer
C, 7 Rounds of
5 Power Cleans
5 Bar over Burpees
5 Toes to Bar
Office Yoga
12pm to 1245pm
CrossFit
A, Warm Up
B, Deadlift
5 sets of 3 reps every 90 seconds
C, 3 Rounds of
400 Meter Run
15 KB Swings 53/35
25 Box Jumps 24/20
CrossFit
10am to 11am
with Caoch Peggy
Lift
7am to 830am
CrossFit
830am to 930am
3 Rounds of
(Teams of 2, one working and one resting, both run)
400 Meter Run
40 Box Jumps 24/20
30 Pull Ups
20 Thrusters 95/65
Ghana Make A Difference
Shoe drive ends Saturday. If you have a pair of shoes you are no using and can donate bring them in.
Office Yoga
12pm to 1245pm
Friday Night Lights
sign up for Heats begins at 5pm
CrossFit
A, Warm Up
B, Tabata
CrossFit
A, Warm Up
B, Tempo Back Squat
5 sets of 3 reps
C, 12 - 10 - 8 - 6 - 4 of
DB Burpee
DB Hang Clean Thruster 50/35
Chest to Bar Pull Up
Yoga Stretch
630pm to 730pm
CrossFit
A, Warm Up
B, Push Press + Push Jerk
(1 + 1) x 7 every 90 seconds
C, 10 Rounds
5 Push Press 95/65
7 Box Jumps 24/20
CrossFit
A, Warm Up
B, , 3 – 5 minute AMRAPs (with 3 minutes rest between amraps)
3 Power Cleans
6 Hand Release Push Ups
9 Air Squats (butt to ball)
AMRAP # 1 Barbell weight – 115/75 (approx.. 50% of Power Clean max)
AMRAP # 2 Barbell Weigh – 135/95 (approx. 57%)
AMRAP # 3 Barbell Weight – 155/105 (approx. 65%)
Office Stretch
12pm to 1245pm
CrossFit
A, Warm Up
B, Deadlift
5 sets of 3 reps every 90 seconds at 70%
C, 10 Minute AMRAP of
10 Burpee Box Jumps 24/20
10 Deadlifts 185/125
CrossFit
10am to 11am with Coach Peggy
Lift
7am to 830am
CrossFit
830am to 930am
A, Warm Up
B, 20 Minute AMRAP of
Teams of Two (one working and one resting)
60 Deadlifts 115/75
60 Knees to Elbows
60 Box Jumps 24/20
60 Pull Ups
60 KB Swings 53/35
60 Thrusters 95/65
60 Bar Over Burpees
60 Wall Balls
Office Yoga
12pm to 1245pm
Friday Night Lights
5pm sign up begins
CrossFit
A, Warm Up
B, Tabata