February 21, 2018

Fitness By The Sea – BTS | 30

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Metcon

Five Rounds of:

AMRAP 3

5 Toes to Bar

10 Box Jump

15 Kettle Bell Swing

*Rest: 1 Minute*

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February 21, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Weighted Ring Dip

Take 10 Minutes to Complete:

3 Sets of 10 Reps

Metcon

Metcon (AMRAP – Reps)

Every 1:30 for Six Rounds:

A.

200 Meter Run

Max Effort: Pull Up

B.

Rest

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Rx+

Bar Muscle Ups

Accessory Work

10 Minutes on the Asssault Bike

February 20, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Metcon (AMRAP – Reps)

Every 3 Minutes for 15 Minutes:

A. Max Reps Snatch (Choice Weight)

B. Rest

C. Max Reps Snatch (20#/10# Less than Starting #)

D. Rest

E. Max Reps Snatch (20#/10# More than Starting #)

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Rx+

Men: 40# Increments

Women: 20# Increments

Metcon

Metcon (Time)

Four Rounds for Time:

12 Pistol Total

12 Push Press (95/65)

12 Wall Ball (20/14)

*Time Cap: 12 Minutes*

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Rx+

20 Reps of Each

Accessory Work

Complete: 50 GHD Sit Up, 50 Back Extension

February 19, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Take 20 Minutes to Establish Your 1 Set Max at 75% of Your 1 Rep Max on Each of the Following:

Back Squat

Deadlift

Deadlift

Push Press

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

10 Toes to Bar

10 Box Jump (24/20)

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Rx+

10 Unbroken TTB

10 Box Jump (30/24)

Accessory Work

EMOM 12

A. Ski Calorie

B. Rest

February 18, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Bench Press

Take 20 Minutes to Complete:

5 Sets of 5 Heavy Reps

Metcon

Metcon (Time)

Five Rounds for Time:

20 Double Under

8 Total Overhead Single Dumbbell Lunge (50/35)

8 Total Alternating Dumbbell Snatch (50/35)

*Time Cap: 12 Minutes*

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Rx+

30 DU

Kettle Bell (70/53)

February 17, 2018

Fitness By The Sea – BTS | CrossFit

Metcon

Metcon (AMRAP – Reps)

In Teams of Three, Everybody Works for 2 Minutes at Different Stations and then Rest for 2 Minutes for 36 Minutes (3 Rounds)

Station A: Calorie Row

Station B: Calorie Assault Bike

Station C: Power Clean (135/95)