CrossFit
A, Warm Up
B, Barbell Primer
C, “ Power Ranger”
15 Power Cleans 115/75
600 Meter Run
15 Power Cleans
400 Meter Run
15 Power Cleans
200 Meter Run
(CFNE)
CrossFit
A, Warm Up
B, Push Press
7 sets of 2 reps
C, 5 Rounds of
7 DB Clusters 50/35
7 Pull Ups
CrossFit
A, Warm Up
B, For Time
50 Double Unders (150 singles)
10 Hand Release Burpees
40 KB Swings 50/35
10 Hand Release Burpees
30 DB Single Arm Snatch 50/35 (Both heads touch ground each rep)
10 Hand Release Burpees
20 Toes to Bar
10 Hand Release Burpees
20 Toes to Bar
10 Hand Release Burpees
30 DB Single Arm Snatch
10 Hand Release Burpees
40 KB Swings
10 Hand Release Burpees
50 Double Unders
(30 Minute Time Cap)
Office Yoga
12pm to 1245pm
CrossFit
A, Warm Up
B, Front Back Squat
EMOM x 12
C, 12 Minute AMRAP of
400 Meter Run
20 Box Jumps 24/20
CrossFit
10am to 11am
with Coach Peggy
Sunday sessions in June
Conditioning workouts for Hiking, Backpacking, Hunting.
Lift
7am to 830am
CrossFit
830am to 930am
A, Warm Up
B, Teams of 2
(one working and one resting share reps equally)
12 Minute AMRAP of
9 Bar Over Burpees
6 Wall Balls
3 Power Cleans 155/105
Rest 2 Minutes
12 Minute AMRAP of
400 Meter Run
20 Power Snatch 75/55
(ground to overhead)
Office Yoga
12pm to 1245pm
CrossFit
A, Warm Up
B, EMOM x 24 Minutes (3 sets)
(2 Minutes at each station)
1 – 30/25 Calorie Row
2 – 30 Box Jumps 24/20
3 – 30/25 Calories Assault Bike
4 – Rest (all rest together)
C, Sled Push
6 x 40ft x 225/155
CrossFit
A, Warm Up
B, Strict Press + Push Press
C, For Time
50 Single Arm DB Snatch 50/35
40 Wall Balls 20/14
30 Single Arm DB Hang Power Clean and Jerk
20 Wall Balls
10 DB Devil Press
CrossFit
A, Warm Up
B, Front/Back Squat
EMOM x 12 Minutes
C, 16 Minute AMRAP of
400 Meter Run
50 Double Unders (150 singles)
20 Pull Ups
CrossFit
A, Warm Up
B, Deadlift/Toes to Bar
Every 90 seconds
C, Every 4 Minutes for 20 Minutes (5 sets)
12 Bar Over Burpees
10 Hang Power Cleans 115/75
8 Deadlifts 115/75
6 Pushy Jerks 115/75
Lift
7am to 830am
CrossFit
830am to 930am
A, Warm Up
B, Teams of 2, one working and one resting
4 Rounds of
15 Power Cleans 115/75
50 Double Unders (150 singles)
15 Push Jerks
50 Double Unders
Then
4 Rounds of
10 Burpee Box Jumps
2 Rope Climbs
Office Yoga
12pm to 1245pm
CrossFit
A, Warm Up
B, , EMOM x 30 Minutes (3 sets)
(2 Minutes at each station)
1 – 30 Calorie Row
2 – 30 Wall Balls
3 – 30 Calories Assault Bike
4 – 400 Meter Run (all run together)
5 – Rest (all rest together)
CrossFit
A, Warm Up
B, Deadlift/Toes to Bar
C, 10 Minute AMRAP of
4 DB Devil Press
8 Box Jumps 24/20
D, Sled Push
6 x 40ft x 225/155
CrossFit
A, Warm Up
B, “The Chief”
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
CrossFit
A, Warm Up
B, Strict Press + Push Press
1 + 2 every 90 seconds
C, 21 - 15 - 9 of
BB Push Press 95/65
Pull Ups
w/50 Double Unders (150 sgls) so begin each round
Office Yoga
12pm to 1245pm
CrossFit
A, Warm Up
B, Front/Back Squat
12 Minute EMOM
C, 12 Minute AMRAP of
21 - KB Swings 53/35
15 - Box Jumps 24/20
9 - Wall Balls 20/14
CrossFit
10am to 11am with Coach Peggy
Lift
7am to 830am
CrossFit
830am to 930am
A, Warm Up
B, “Gary Purdham”
AMRAP (with a Partner) in 31 minutes
31 Burpees
31 Double-Unders (93 singles)
31 Deadlifts (95/65)
31 Push-Ups
31 Box Jumps (24/20)
31 Hang Power Cleans (95/65)
31 Air Squats
31 Kettlebell Swings (53/35)
31 Shoulder-to-Overheads (95/65)
31 AbMat Sit-Ups
31 Calorie Row
31 Wall Ball (20/14)
Office Yoga
12pm to 1245pm
CrossFit
A, Warm Up
B, 20 Minute EMOM of
1 - Wall Balls
2 - Box Jumps
3 - Assault Bike
4 - Rest (all rest together)
CrossFit
A, Warm Up
B, Deadlift + Toes to Bar
C, 10 Minute AMRAP of
10 Minute AMRAP of
30 Double Unders (90 singles)
20 KB Swings 53/35
200 Meter Run
D, Sled Push
6 x 40ft x 225/155