Day: January 13, 2020

January 12, 2020

Fitness By The Sea – BTS | CrossFit

View Public Whiteboard

Weightlifting

Back Squat

Take 10 Minutes to Warm Up to 90%

Every Minute for 6 Sets:

1 Rep @ 90%

When the Clock Hits 8:00:

Complete 30 Reps for Time @ 70%

**Record 6 x 1 and Add Time to Notes**

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 Wall Ball (20/14)

12 Overhead Lunge (95/65)

12 Wall Ball

12 Toes to Bar

————–

Rx+

Wall Ball (30/20)

OH Lunge (135/95)

Broken TTB Penalty – 5 Burpee

January 13, 2020

Fitness By The Sea – BTS | 45

View Public Whiteboard

Weightlifting

Push Press

Take 12 Minutes to Warm and Complete – Three Sets of:

Max Strict Press Into Max Push Press

*Rest 2 Minutes*

Increase Weight Every Set – Starting at About 70% of 1RM Strict Press

Metcon

Metcon (Time)

Four Rounds for Time:

15/12 Bike Calories

15 Push Up

10 Pull Up (Any Style)

*Time Cap: 12 Minutes*

December 13, 2020

Fitness By The Sea – BTS | 30

View Public Whiteboard

Metcon

Complete Each Station Once of Work 4 Minutes , Rest/Rotate :30 Seconds of:

Station 1:

10 Bike Calories

10 Dumbbell Thrusters

Station 2:

8 Knee Raises or Toes 2 Bar

8 Burpees

Station 3:

10 Weighted Walking Lunges

10 Kettle Bell Swings

Station 4:

7 Calorie Ski

7 Paralette Shoot Throughs