CrossFit December 1, 2020
CrossFit 12/1/20Warm-upCoaches Choice10-15 minutes coaches choiceSuperset18 min Bench Press (5x8 Building )All sets are +50% Single Arm Bent Over Row (5x10)Build to a heavy set of the day MetconAMRAP10 5 Power Snatches 10 OH Lunges 1 RC (AMRAP - Rounds and Reps)AMRAP 10 5 Power Snatches 95/65 10 OH Lunges 1 Rope Climb Int: 75/55 12' Beg: 45/35 Front Rack Lunge 2 Rope Walkups
CrossFit November 30, 2020
CrossFit 11/30/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillSquat Clean and Jerk (E2MOM20)Building in WeightMetconFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups9 min cap Int: 75/55 Jumping Pull Ups Beg: 45/35 Ring Rows
BurgFit November 30, 2020
BurgFit 11/30/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 80 DU, 40 Squats, 20 KB DL (Time)3 Rounds For Time 80 Double Unders 40 Air squats 20 KB DeadLifts 70/53’s 12 Min Cap Int: 40DU 53/35s Beg: 80 Singles 35/20s MetconRest 5 min after cap FT 21 15 9 GHD Ring Dips DB OHS (Time)For Time 21-15-9 GHD Situps Ring Dips Signle Arm DB Overhead Squat 35/20 400m Run between each round 18 min cap Rx+: 50/35 Int: 20/10 Banded Ring Dips Weighted Sit Ups 20/10 Beg: 200m Run between each round
CrossFit November 28, 2020
Saturday 11/28/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFor Wod 2 and 3, partners may perform double unders simultaneouslyT3 Part 1 (AMRAP - Rounds and Reps)2 partners work 1 partner rests AMRAP 8min 10 Sync Front Squats 95/65 5 Sync Jerks 25 Double unders (1 Partner performs) Rx+ 135/95 Int: 75/55 12 Double Unders or 50 Single Unders Beg: 45/35 25 Single Unders MetconRest 2 minutesT3 Part 2 (AMRAP - Rounds and Reps)AMRAP 8 10 Sync Single arm DB Thruster 50/35 5 Sync TTB 25 double unders (2 Partners perform) Int: 35/20 12 Double Unders or 50 Single Unders Beg: 20/10 25 Single UndersMetcon2 minute RestT3 Part 3
CrossFit November 27, 2020
CrossFit 11/27/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 100 cal 150 KBS 200 WB 150 Goblet 100 cal ski (Time)Teams of 2 100 Cal Bike 150 KB Swings 53/35 200 Wallballs 20/10 150 Goblet Squats 53/35 100 Cal Ski 1 partner is running 200m, the other is chipping away at the chipper 35 min cap Int: 80 cal bike 35/20 14/10 80 cal ski Beg: 25/15 10/6
CrossFit November 26, 2020
CrossFit 11/26/20Warm-upHappy Thanksgiving Burg Fam!!!Running Warm Up2 min jog Then 2 Rounds 25 feet of each: Toy Soldiers High Knees Side Shuttle (each direction) Grapevine (Karaoke)(each direction) Backwards RunMetcon5k Run (Time)Max Effort 5k Run
CrossFit November 25, 2020
CrossFit 11/25/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillPush Press (E2MOM12)E2MOM12 Perform 5 Push Press, Building in Weight MetconPower Couple (Time)30 Snatches 135/95 Rest 3 min 30 Clean and Jerks 135/95 18 min cap Score includes rest! Int: 95/65 Beg: 75/55
BurgFit November 25, 2020
BurgFit 11/25/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT 40 cal Row, 80 DB Snatch, 40 cal Row (Time)For Time 40/32 Cal Row 80 DB snatches 50/35 40/32 Cal Row Cap: 15min Int: 35/20 Beg: 30/24 Cal Row 60 DB Snatches 20/10 30/24 Cal Row MetconRest 3 min E6MOM18 (3 Rounds for reps)200m Run 200m Backwards Run 10 Sandbag Cleans 80/60 10 Sandbag Squats 80/60 Cleans can be touch and go Rx+: 100/80 Score each round Int: 60/40 Beg: 400m total
CrossFit November 24, 2020
CrossFit 11/24/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon10RFT 1 Rope Climb 10 DB Snatches (Time)Buy In: 2k Row 10 Rounds 1 Rope Climb 10 DB Snatches 50/35 Buy Out: 2k Ski 35 min cap *Scale row to finish within 7-10 min* Int: 1500m 35/20 Beg: 1250m Rope Walk Ups 20/10
BurgFit November 23, 2020
BurgFit 11/23/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5RFT 9 Thrusters, 1 RC (Time)5RFT 9 Thrusters 35/20 1 Rope climb 8 Min Cap Rx+ 50/35s Int: 20/10 1 RC to 12' Beg: 6 Thrusters 20/10 2 Rope Walk-ups MetconRest 5 after cap 3RFT, 20 BJ, 15 Pullups, 30ft HSW (Time)3RFT 20 Box jumps 24/20" 15 pull ups 30ft Hand Stand Walk 12 Min Cap 5ft = 1 rep Int: Step-ups Jumping Pullups 15ft HSW or 6 kick-ups to wall Beg: Step-ups 20/16 Ring Rows 60ft Bear Crawl Metcon50 calories on assault bike (Time)Int: 40 cal Bike Beg: 30 cal Bike