Friday Workout of the Day

Back Squat- build to a heavy single in 12 minutes.+

Team Ground to Overhead. You can snatch, power snatch, power clean and jerk, clean and jerk,press,push press……

Begin with 135/95, add 10 pounds each set.

For time:

40 Ground To Overhead 135/95

20 Ground To Overhead + 10 pounds

15 Ground To Overhead + 10 pounds

10 Ground To Overhead + 10 pounds
Share work anyway. One person works at a time. Share a bar. Beginners start with a weight that you can add 10 pounds each set.
Bonus Work: 5 weighted pistols per leg + 10 reverse weighted floor angels. 


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Monday Workout of the Day

Work to a heavy squat clean in 12 minutes.
CrossFit Elizabeth


Clean 135/95

Ring Dip (sub dips on paralettes or dips between two boxes)
Bonus Work: 10 weighted GH Raises + 25 foot handstand walk or alligator crawl x 3

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Saturday Workout of the Day

Team CrossFit EvaShare 5 rounds of:

800M run

30 KBS 70/53

30 pull ups
Post time to board.

20 Back Squats

20 Push Ups

200m Run

Rest 2 min
20 Front Squats

20 Ball Slams

200m Run

Rest 2 Min
20 BO Rows

40 Walking Lunges 

200m Run

Rest 2 min
ADD Weight:

10 Back squats

10 Push Ups

100m Run

Rest 1 min
10 Front Squats 

10 Ball Slams

100m Run

Rest 1 Min
10 BO Rows

20 Walking Lunges

100m Run

Rest 1 Min
ADD Weight:

5 Back Squats

5 Push Ups

50m Run

Rest 30s
5 Front Squats

5 Ball Slams

50m Run

Rest 30s
5 Bent Over Rows

10 Walking Lunges

50m Run

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Friday Workout of the Day

Tabata this:Spend 20 seconds working then 10 seconds resting at each station for 8 rounds (4 minutes) then rotate.
Calorie Row

Wall Balls


Box Overs 24/20

Toes to Bar/Knee Raises

The AARP team. 

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Thursday Workout of the Day

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:
16 Kettlebell Swings

8 Strict Pull-Ups
Rest 4 minutes, and then…
8 Burpee Box Step-Overs

8 Stationary Dips
Rest 4 minutes, and then…
8 Alternating Single-Arm Dumbbell Snatches

8 V-Ups

Romwod is at 8:30AM tomorrow!  Bring your own mat and let’s get swole and flexy!

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Tuesday Workout of the Day

Snatch balance EMOM 8 minuts. Add weight when possible.
AMRAP 20 minutes of CrossFit Nancy

5 rounds for time of:

400M run

15 OHS 95/65
Post time or rounds completes to the board.
Bonus work:

10-15 GH raises

30 sec side plamk RL


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Saturday Workout of the Day

 In teams of 2:Strict Shoulder press max in 10 minutes. Share a bar.

AMRAP 20 minutes of:

200m run (together)

80 KB swings (53/35)

200m run

60 box overs

200m run

40 jump squats

200m run

20 bar muscle ups (sub chest to bar pull ups or pullups)
Add your shoulder press weight (girls get 1.5 x their weight) plus your reps from the AMRAP for a total score.
Post team name and score to the board.

100m Run

1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)

200m Run

2 Rounds of Cindy

300m Run

3 Rounds of Cindy

400m Run

4 Rounds of Cindy

500m Run 

5 Rounds of Cindy

Rest 5 min:

With a partner: Row 2000m, switching partners every 500m.

4Runner club!

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