Author: cfbythesea

June 18, 2018

Fitness By The Sea – BTS | 30

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Metcon

AMRAP 5

30 Jump Rope

10 Kettle Bell Swings

*Rest 1 Minute*

AMRAP 5

10 Box Dip

10 Box Jump

*Rest 1 Minute*

AMRAP 5

10 V-Up

10 Air Squat

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June 18, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Bench Press

Take 5 Minutes to Warm Up to 85%:

Every 1:30 for 8 Sets:

4 Reps @ 85%

From 12:00 – 17:00

1 Rep @ AHAP (3 Attempts Only)

Bench Press

Take 5 Minutes to Warm Up to 85%:

Every 1:30 for 8 Sets:

4 Reps @ 85%

From 12:00 – 17:00

1 Rep @ AHAP (3 Attempts Only)

Metcon

Metcon (Time)

For Time:

400 Meter Run

25 Pull Up

50 Hand Released Push Up

75 Air Squats

400 Meter Run

**Time Cap: Out the Door By 13 Minutes**

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Rx+

25 Chest to Bar

50 Hand Stand Push Up

75 Goblet Squat (35/26)

Accessory Work

Accumulate 3 Minutes of Each:

Bottom of Dip Hold

Top of Dip Hold

June 17, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Front Squat

Take 15 Minutes to Warm Up and Complete:

3 Sets of 10 reps – Increasing Weights (record 1 x 10)

Metcon

Metcon (AMRAP – Reps)

Three Rounds for Reps, Work 1:00, Rest :30:

A. Max Effort: Double Unders (Divide By 3 for Score)

B. Max Effort: Clean and Jerk (135/95)

C. Max Effort: Medicine Ball Clean (20/14)

D. 200 Meter Run (No Score)

June 16, 2018

Fitness By The Sea – BTS | 30

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Metcon

Complete the Following with a Partner:

AMRAP 5

Partner A – 120′ Wodden Box Push

Partner B – 5/5 Weighted Step Up

*Rest – 1 Minute*

AMRAP 5 – Switch Partner Positioins

*Rest – 1 Minute*

For Time – Split any Way:

100/75 Assault Bike Calories (8 Minute Time Cap)

June 16, 2018

Fitness By The Sea – BTS | CrossFit

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Metcon

Metcon (Time)

With a Partner for Time:

400 Meter Run Together

50 Push Ups

30 Toes to Bar

21 Ring Dips

400 Meter Run Together

30 Push Ups

20 Toes to Bar

15 Ring Dips

400 Meter Run Together

20 Push Ups

10 Toes to Bar

9 Ring Dips

400 Meter Run Together

*Time Cap: Out the Door By 35 Minutes*

***Reps are for Each Person – Both Partners Must Complete 50 Push Ups before Moving on to 30 Toes to Bar Each***

June 14, 2018

Fitness By The Sea – BTS | 30

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Metcon

Three Rounds for Time:

10/10 Dumbbell Hang Clean and Press

20 Box Jumps

200 Meter Run

*Time Cap: Out the Door at 13:00 Minutes*

At the 15:00 Mark – 3 Rounds of:

:15 – Left Arm DB Press

:15 – Right Arm DB Press

:30 – Overhead DB HOld

:30 – Box Dips

:30 – Rest

June 14, 2018

Fitness By The Sea – BTS | CrossFit

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Metcon

Death by Burpee (AMRAP – Reps)

Minute 1: Complete 1 Burpee

Minute 2: Complete 2 Burpee

Minute 3: Complete 3 Burpee

and so on until you fail.
——————————

**No Time Cap**

Metcon

Metcon (Time)

For Time:

21 Shoulder to Overhead (135/95)

21 Back Squat (155/105)

15 Shoulder to Overhead (155/105)

15 Back Squat (165/110)

9 Shoulder to Overhead (165/110)

9 Back Squat (185/125)

**Time Cap: 10 Minutes**

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Rx+

Reps: 30-20-10

Accessory Work

Accumulate 3 Minutes in L-Sit from Any Position (Bar Hang, Rings, Paralette)