Thanksgiving 2017

Fitness By The Sea – BTS | 30

Metcon

One Minute of Max Reps at Each Movement for Three Rounds:

Goblet Squat

Inch Worm

V – Up

In and Outs

Nasties

Ground to Overhead

*Rest 1 Minute*

Advertisements

Thanksgiving 2017

Fitness By The Sea – BTS | CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

10 Reps of Each:

Thrusters (75/55)

Hollow Body Rocks

Assault Bike Calories

Nasties (Each Leg)

Kettle Bell Swing – Russian (70/53)

Sumo Deadlift High Pull (75/55)

———————————–

Rx+

Thruster – Axle Bar (90/70)

Hollow Rock

ABC

KBS – Russian (106/70)

SDLHP (90/70)

November 21, 2017

Fitness By The Sea – BTS | CrossFit

Weightlifting

Power Clean

Take 20 Minutes to Establish Your 1 Rep Max

Metcon

“Smoked” (12 Rounds for reps)

** Also See July 15, 2014**

EMOM 12

10 Kettle Bell Swings (70/53)

5 Burpees

________________________

**There will be 12 scores for today**

_______________________

If You Fail a Round – Begin Next Minute at the Beginning.

_______________________

If You Have Achieved 180 Reps Increase to 12 KBS and 6 Burpee (216 is Perfect Score)

If You Achieve 216 increase to 14 KBS and 7 Burpee (252 Reps)

November 20, 2017

Fitness By The Sea – BTS | CrossFit

Warm-up

Broad Jump (Distance)

Metcon

Flight Simulator (Time)

For Time:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-10-5

Unbroken Double Unders – Must Stop Between Sets

*Time Cap: 20 Minutes*

—————————————

Scales:

1. Stop at 50

2. Not Unbroken

3. Singles – Double the Reps

November 19, 2017

Fitness By The Sea – BTS | CrossFit

Weightlifting

2 Push Press + 1 Split Jerk

Take 15 Minutes to Build to a Heavy Complex

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Sumo Deadlift High Pull (70/53)

5 Hand Released Push Up

————————————-

Rx+

10 Handstand Push Up

3 Bar Muscle Up

November 19, 2017

Fitness By The Sea – BTS | 30

Metcon

0:00 – 10:00

120′ Pinch Grip Carry

12 Burpee to Plates

12 Wood Chopper (each side)

120′ Crab Walk

10:00 – 12:00

Rest

12:00 – 16:00

600 Meter Run

16:00 – 20:00

Tabata – Squat with Plate and Arms Locked Out In Front of You