September 21, 2017

Fitness By The Sea – BTS 30

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Metcon

Work – 60 Seconds, Rest – 30 Seconds – Until you complete 2,000 Meters of Rowing.

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September 21, 2017

Fitness By The Sea – BTS | CrossFit

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Warm-up

Pistol Mobility: Two Minutes at Each

A. Ankle – Banded

B. Abductor – Small Band Side Lunge (20 Each Way)

C. Knee/Quad/Hip – Couch Stretch

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

September 20, 2017

Fitness By The Sea – BTS | CrossFit

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Metcon

Metcon (AMRAP – Reps)

AMRAP 25

800 Meter Run

250/200 Meter Row

600 Meter Run

500/400 Row

400 Meter Run

750/600 Meter Row

200 Meter Run

1,000/800 Meter Row

With the Time Remaining:

Max Effort: Chest to Bar Pull Up (Scale: Pull Up or Banded Strict)

**Score is Total Chest to Bar Pull Up**

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Rx+

Max Effort: Ring Muscle Up

Accessory Work

Bent Over Row (5 x 5 – Barbell)

September 29, 2017

Fitness By The Sea – CrossFit

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Weightlifting

Back Squat

Every 2 Minutes for 14 Minutes:

5 Reps @ 80%

5 Reps @ 80%

3 Reps @ 85%

3 Reps @ 85%

1 Rep @ 90%

1 Rep @ 90%

7 Reps @ 80%

*Record 1 x 7*

Metcon

Metcon (Time)

Three Rounds for Time:

21 Wall Ball (20# to B/ 14# to T)

15 Power Clean (135/95)

9 Front Squat (135/95)

*Time Cap: 16 Minutes*

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Rx+

30 WB (30/20)

20 PC (155/105)

10 Front Squat (155/105)

Accessory Work

For TIme:

75 GHD SIt UP

September 18, 2017

Fitness By The Sea – CrossFit

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Weightlifting

Snatch + 3 Over Head Squats

Take 15 Minutes to Load to Your Heaviest Complex

*Squat Snatch Does Not Count as 1 Overhead Squat*

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

20 Alternating Dumbbell Snatch (50/35)

20 Hand Released Push Ups

50 Double Unders

*Every 3 Minutes: Run 200 Meters*

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Rx+

10 Alternating Kettle Bell Snatch (70/53)

20 Hand Released Push Ups

30 Double Unders

Accessory Work

Three Sets: Max Effort – Nose to Wall Hold

September 17, 2017

Fitness By The Sea – CrossFit

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Warm-up

Pistol Mobility – 2 Minutes Each Station

A. Banded Hip Flexor

B. Foam Roll – IT Band

C. Ankle/Achilles Stretch

Weightlifting

Sumo Deadlift

Take 15 Minutes to Establish Your 5 Rep Max

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

25 Sumo Deadlift High Pull (53/35)

15 Goblet Squat (53/35)

3 Wall Walk

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Rx+

Kettle Bell (70/53)