Month: July 2017

August 1, 2017

Fitness By The Sea – BTS 30

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Metcon

Five Rounds of:

AMRAP 3

5 Goblet Squat

10 Kettle Bell Swings

15 Sit Up

*Rest 1 Minutes – Start Back from Top*

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August 1, 2017

Fitness By The Sea – CrossFit

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Gymnastics

Handstand Push-ups (ME Strict + ME Kipping)

Take 15 Minutes to Complete 5 Sets of Max Reps of:

Choose One:

A. Deficit Handstand Push Up (4/2)

B. Strict Handstand Push Up

C. Strict 1 Mat Handstand Push Up

*When Strict Fails – Continue with Kipping*

**Record Best Effort With Notes**

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-or-

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Take 15 Minutes to Complete:

Choose One:

A. 5 Sets of 5 Reps – Negatives (Rx Standard)

B. 5 Sets of Max Handstand Hold

C. 5 Sets of 5 Kick Up Attempts + ME OH Dumbbell Hold

**Record Notes**

Metcon

Metcon (Time)

From CrossFit.com – July 16, 2017

For Time:

50 Alternating Jump Lunge

50 Pull Ups

50 Push Press (95/65)

50 Hip Extensions

50 Burpee

*Time Cap: 20 Minutes*

Accessory Work

Practice – Hand Stand Walk

July 31, 2017

Fitness By The Sea – CrossFit

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Weightlifting

Clean and Jerk

Take 7 Minutes to Warm Up to 85%

Every 1:30 for 10 Rounds:

1 Rep @ 85%

Metcon

Metcon (Time)

For Time:

27-21-15-9

Wall Balls (20/14)

Deadlift (135/95)

Kettle Bell Swing – Alt. Single Arm (53/35)

*Time Cap: 14 Minutes*

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Rx+

Three Rounds of 30 Reps Each – Same Weights

Accessory Work

For Time:

500 Meter Row

July 30, 2017

Fitness By The Sea – CrossFit

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Weightlifting

Push Press

Take 20 Minutes to Complete:

5 Sets of 1 Rep @ 92%

3 Sets of 3 Reps @ 87%

1 Set of 5 Reps @ AHAP

*Record 1 x 5 Weight*

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

Three Rounds of:

200 Meter Single Kettle Bell Carry (53/35)

10 Each Arm Push Press (53/35)

With Time Remaining:

Max Effort: Overhead Kettle Bell Lunge

*Score is Total OH Lunge*

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Rx+

Kettle Bell (70/53)

July 29, 2017

Fitness By The Sea – BTS 30

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Metcon

With a Partner Complete the Following:

AMRAP 5

10 Partner Russian Twist – Each Side

10 Partner Underhand Pass – Each Side

20 Kneeling Chest Pass

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*Rest 2 Minutes*

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AMRAP 3

Partner A – AMRAP Dynamax Destroyer

Partner B – Distribute

*No Rest*

AMRAP 3

Partner B – AMRAP Dynamax Destroyer

Partner A – Distribute

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*Rest 2 Minutes*

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AMRAP 5

10 Partner Russian Twist – Each Side

10 Partner Underhand Pass – Each Side

20 Kneeling Chest Pass

July 29, 2017

Fitness By The Sea – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner Complete the Following for Max Rounds and Reps:

Amrap 25

Partner A:

40 Sit Up

Partner B: AMRAP

30 Hang Clean (115/75)

20 Push Ups

10/7 Assault Bike Calories

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Rx+

AMRAP

30 Hang Clean (135/95)

20 Hand Stand Push Up

15/10 Calorie Row

July 28, 2017

Fitness By The Sea – CrossFit

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Weightlifting

Back Squat

Take 8 Minutes to Warm Up to 75%

Every 1 Minute for 3 Minutes

3 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

Every 90 Seconds for 4:30

3 Reps @ 80%

2 Reps @ 85%

1 Rep @ 90%

Every 2 Minutes for 8 Minutes

3 Reps @ 85%

2 Reps @ 90%

1 Rep @ 95%

1 Rep @ 100%

Metcon

Metcon (Time)

For Time:

50 Box Jump (24/20)

30 Pull Up

25 Box Jump

30 Pull Up

50 Box Jump

*Time Cap: 10 Minutes*

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Rx+

BJ – (30/24)

Pull Up – Chest to Bar

Accessory Work

Two Rounds for Time:

400 Meter Farmer’s Carry (53/35)

200 Meter Run