CrossFit
A, Warm Up
B, Strict Press/Ring Row
5 sets of 3 reps every 2 minutes
C, 10 Minute AMRAP
10 Push Press 95/65
15 KB Swings 53/35
10 Box Jump Overs 24/20
CrossFit
A, Warm Up
B, 20 Minute AMRAP of
400 Meter Run
3 Rounds of “Cindy”
1 Round Cindy =
5 Pull Ups
10 Hand Release Push Ups
15 Air Squats (butt to ball)
CrossFit
A, Warm Up
B, Power Clean Complex
C, 7 Rounds of
5 Burpee Box Jumps
5 Hang Power Clean and Jerks (S2OH)
Office Yoga
12pm to 1245pm
CrossFit
A, Warm Up
B, Front/Back Squat
OTM for 12 Minutes
C, 10 Minute AMRAP of
10 KB Swings 53.35
10 Wall Balls 20/14
10 Double Unders (30 singles)
10 Pull Ups
CrossFit
A, Warm Up
B, CrossFit
10am with Coach Peggy
Lift
7am to 830am
CrossFit
830am to 930am
A, Warm Up
B, 3 Rounds of
(Teams of 2)
16 Power Cleans 135/95
200 Meter Run
12 Power Snatch
then
6 Rope Climbs
200 Meter Run
4 Rope Climbs
200 Meter Run
2 Rope Climbs
200 Meter Run
(20 Minute Cap)
Office Yoga
12pm to 1245pm
CrossFit
A, Warm Up
B, Tabata
1 – Rower/KB Swing
2 – DB Goblet Squat/DB Reverse Step Lunge
3 – Assault Bike/Sandbag Clean (over shoulder)
4 – Push Ball/ Med Ball Russian Twist
5 – Sled Push/Shuttle Run
CrossFit
A, Warm Up
B, Deadlift/HSPU
C, “Running Christine”
3 Rounds of
500 Meter Run
12 Deadlift
21 Box Jumps 24/20
CrossFit
A, Warm Up
B, Strict Press
5 x 5 every 2 minutes
C, 12 Minute EMOM of
1 - Double Unders
2 - Hand Release Push Ups
3 - Assault Bike
4 - Rest (all rest together)
CrossFit
A, Warm Up
B, Power Clean Complex
C, For Time
12 Power Clean and Jerks
then
3 Rounds of
10 Pull Ups
8 Toes to bar
then
12 Power Clean and Jerks
Office Yoga
12pm to 1245pm
CrossFit
A, Warm Up
B, Back Squat/ Box Jump
C, 15 Minute AMRAP of
50 Double Unders (150 singles)
40 KB Swings 53/35
30 Wall Balls
20 Box Jump Overs 24/20
10 Burpes
Happy Easter
No class today
Lift
7am to 830am
CrossFit
A, Warm Up
B, Teams of 2
(one working one resting, both run together)
20 Minute AMRAP of
20 Wall Balls 20/14
20 Power Snatch 95/65
20 Box Jumps 24/20
20 Push Press 95/65
200 Meter Run
Office Yoga
12pm to 1245pm
CrossFit
A, WarmUp
B, EMOM x 16 of
1 - 15/12 Cal Assault Bike
2 - DB Devil Press
3 - 15/12 Cal Rower
Sled Push
4 x 40ft x 225/155
CrossFit
A, Warm Up
B, Clean Complex
C, 3 Rounds of
400 Meter Run
21 KB Swings 53/35
11 Pull Ups
7 Power Cleans
CrossFit
A, Warm Up
B, Strict Press/Ring Row
5 sets of 5 every 2 Minutes
C, 15 - 12 - 9 - 6 - 3 of
Thruster 95/65
Bar over Burpee
(20 Double Unders/40 singles after each round)
CrossFit
A, Warm Up
B, Deadlift/HSPU
5 reps every 90 seconds for 5 sets
C, 10 Minute AMRAP of
6 Deadlift
4 Toes to Bar
8 Box Jumps
Office Yoga
12pm to 1245pm
CrossFit
A, Warm Up
B, Back Squat/Box Jump
5 set of 3 reps every 90 seconds
C, For Time
30 KB Swings 53/35
50 Double Unders (150 singles)
30 Wall Balls
50 Double Unders
30 Wall Balls
50 Double Unders
30 KB Swings
CrossFit
10am to 11am with Coach Peggy
Lift
7am to 830am
CrossFit
830am to 930am
A. Warm Up
B. Teams of 2
45 Deadlift
45 Bobs
then
21-15-9 Thrusters
4-3-2 Rope Climb
then
4 x 100ft Sled Drag