6 Min AMRAP @ 85% Rest 3 Min
7 Power Snatch 95/65
7 burpees
6 Min AMRAP @ 85% Rest 3 Min
7 Box Jumps
7 KBS 53/35
6 Min AMRAP @ 85% Rest 3 Min
7 Toe 2 Bar
7 Lunges per leg
800m Run
Friday MAP Session
April 17, 2014 by
Monday Workout of the Day
April 13, 2014 by
A1. Back Squat 3 x 5 add 5-10lbs to 2 weeks ago
A2. Wtd Pull Ups X 3-5 X 3
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“Christine”
3RFT:
500M row
21 box jumps
12 BW deadlifts
Coach Kim and the Crossfit Weightlifting Coaches Course staff at Crossfit Reignited in Wilmington.
Friday Workout of the Day
April 10, 2014 by
All Classes:
MAP- 5 minutes on and 3 minutes rest
1.
5 KBS 70/53
5 burpees
2.
10 box jumps and step down
10 hand release push ups
3.
5 CTB
25 double unders
4. 5 T2B
15 wall balls
5. 5 ring dips
10 DB 35/20 push press
Wednesday Workout of the Day
March 25, 2014 by
For Time:
Run 800 meters
50 lunges w/plate OH 25/15
40 Sit-Ups
30 Double Unders
20 Pull-Ups
10 Man Makers 30/20
RX plus use 40/25 OH, GHD sit ups and 40#/25 mapmakers
Share on FacebookSaturday Workout of the Day
March 14, 2014 by
Buy in:
1 Mile Run
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5 RFT:
8 Man Makers w/ DB 25/15
100m Sled Push or drag
8 Ring Dips
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Cash out:
AMRAP Double unders in 3 attempts.
Post time and highest DU attempt to comments.
Friday Workout of the Day
March 13, 2014 by
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments. Beginners do the “Dirty Thirty”.
Announcement: 8:30AM Classes will have some changes in programming. Starting next week the 8:30am Class will be a fat burning/ weight training fitness class! (Beach Bod!) We will be featuring more cardio and more volume with free weights but with less olympic lifts. So bring a friend and get some!
Monday Workout of the Day
March 9, 2014 by
Every min for 8 rounds:
A. Power clean 1 rep (work on technique, 75% to 85% 1RM)
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4 sets:
500m row
60 sec FLR
20 kb swings
2 Min Rest
Great job, Spartans!
