Month: May 2018

June 1, 2018

Fitness By The Sea – BTS | CrossFit

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Metcon

Metcon (AMRAP – Reps)

AMRAP 1 (Record This)

Box Jumps (24/20)

*Rest 2 Minutes*

Every Minute for 10 Minutes:

40% of Reps Achieved in AMRAP 1

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Rx+

Box (30/24)

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

5,10,15….

Front Squat (75/55)

Shoulder to Overhead (75/55)

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Rx+

Axle Bar (90/70)

Accessory Work

Thruster (10 x 1 AHAP from Rack)

May 31, 2018

Fitness By The Sea – BTS | CrossFit

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Metcon

Metcon (AMRAP – Reps)

Eight Rounds for Reps:

:45 of Max Burpee

:30 of Rest

Metcon

Metcon (Time)

For Time:

Two Rounds of:

500/400 Meter Row

400 Meter Run

4 Snatch (135/95)

Two Rounds of:

250/200 Meter Row

200 Meter Run

2 Snatch (155/105)

Two Rounds of:

150/100 Meter Row

100 Meter Run

1 Snatch (175/115)

**Time Cap: 20 Minutes**

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Rx+

Row = Ski

Run = Run

Squat Snatch (155/105), (175/115), (195/125)

Accessory Work

Overhead Squat (7 x 2 @ 85%)

May 30, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Push Press

Take 20 Minutes to Complete:

Reps of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 – Starting at 50% of Your 1 Rep Max and Increasing to As Heavy As Possible.

Metcon

Metcon (AMRAP – Reps)

AMRAP 9

100 Meter Run (10 Reps)

25 Double Under (Scale: 50 Singles)

5/4 Ring Muscle Up (Scales: Bar MU, C2B, Pull Up, Banded)

Accessory Work

Take 10 Minutes to Work on Getting Upside Down

May 29, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Metcon

Squat Clean

A. Every Minute for Five Minutes – 1.1.1 Reps

B. Every Minute for Five Minutes – 1.1 Reps

C. Every Minute for Five Minutes – 1 Rep

**Take an Additional Minute Between EMOM’s to change Weight – – Record 5 x 1**

Metcon (AMRAP – Reps)

Every 2 Minutes for 16 Minutes:

A.

15/10 Assault Bike Calories

Max Effort: Jump Lunge

B.

Rest

Accessory Work

Deadlift (10 x 2 @ 85%)