Author: cfbythesea

March 31, 2020

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Accessory Work

EMOM x 10 MINUTES

MIN 1 – 5-10 Bent Over Rows

MIN 2 – 5/5 Single Leg Deadlift

Metcon

Metcon (No Measure)

Every Minute for 4 Minutes:

:45 Run, Bike, Row, Jump Rope

*Rest 1 Minute*

Every Minute for 4 Minutes:

:45 Power Cleans

*Rest 1 Minute*

Every Minute for 4 Minutes:

:45 Run, Bike, Row, Jump Rope

*Rest 1 Minute*

Every Minute for 4 Minutes:

:30 Your Choice Ab Movement

ABS WITH ASH!

Fitness By The Sea – BTS | ABS

Three Rounds

Every minute on the minute:
A. Ab Mat Sit Ups
B. Single Leg V-Ups
C. Hollow Hold
D. Knees To Elbow (In Plank)
E. Rest

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March 30, 2020

Fitness By The Sea – BTS | Home

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Accessory Work

Three Sets of:

A. 10 DB Strict Press

B. :60 Single or DBL DB Overhead Hold

Metcon

Metcon (AMRAP – Reps)

AMRAP 5

10 DB Sumo Deadlift High Pull (75/55)

20 Jump to Object (24/20)

5 DB Devil’s Press (50/35)

*Rest 1 Minute*

Tabata – Front Squat (75/55)

*Rest 1 Minute*

AMRAP 5

Same as Above

*Rest 1 Minute*

For Time: (Not Recorded)

50 Air Squat

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Rx+ is (xx/xx)

March 29, 2020

Fitness By The Sea – BTS | Home

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Accessory Work

**This is Side Work – Not Included in Zoom Workout – Written for Dumbbells – Modify for What You Have**

Every Minute for 10 Minutes:

A. :45 Reverse Lunge + Press (Using Both Arms)

B. :45 DB Pull Unders (From Plank)

Metcon

Metcon (AMRAP – Reps)

AMRAP 20

Buy In: 100 Single DB/KB Thruster

With Time Remaining:

:60 Cardio

20 Reverse Lunge

*Score is Lunge Only*

——————-

Rx+

50 Double DB/KB Thruster (50/35) or Barbell (115/75)

20 Front Rack Reverse Lunge

March 28, 2020

Fitness By The Sea – BTS | Home

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Accessory Work

View CrossFit Class – Written for Barbell but Welcome to Join with Dumbbell or Kettle Bell

Metcon

Metcon (AMRAP – Reps)

Complete the Following With a Partner:

AMRAP 20 – Alternating Every :60

Partner One:

15 Russian Swing, 15/15 Russian Twist, 15 Superman

Partner Two

Any Static Hold or Run/Row/Bike/Ski/Jump Rope

March 28, 2020

Fitness By The Sea – BTS | CrossFit

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Metcon

**Welcome to Join if You Only Have Dumbbells or Kettle Bells**

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
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Time Cap: 25 Minutes

March 27, 2020

Fitness By The Sea – BTS | Home

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Accessory Work

**This is Side Work – Not Included in Zoom Workout – Written for Dumbbells – Modify for What You Have**

For Time: 25-20-15-10-5

Floor Press or Bench Press

Weighted Hip Bridge

*Use what you have – Written for 50/35 Dumbbells or 95/65 Barbell*

Metcon

Metcon (AMRAP – Reps)

Four Rounds of Work 3 Minutes, Rest 1 Minute:

:60 Cardio

10/10 Dumbbell Snatch

With Time Remaining – Max Push Up

*Score is Push Ups Only*

——————-

Rx+

10/10 Dumbbell Snatch (50/35) or 10 Barbell Snatch (95/65)

Max Clapping Push Up

Finisher

Coaches Choice Ab Work (About 5 Minutes

March 26, 2020

Fitness By The Sea – BTS | Home

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Accessory Work

**This is Side Work – Not Included in Zoom Workout – Written for Dumbbells – Modify for What You Have**

Dumbbell Strict or Push Press

8-10-12-8-10-12

Depending On Weights Available – Strict if Possible

Metcon

Metcon (AMRAP – Reps)

Every Minute for 20 Minutes:

A. Side Plank Hip Touch (R)

B. Clean and Press

C. Side Plank Hip Touch (L)

D. 10 Toe Touch + 1 Burpee

E. Rest

——————

Rx+

A. Same

B. Clean and Jerk – Go Heavy and Note it

C. Same

D. 30 Double Under + 1 Burpee

E. Clean and Jerk Again

March 25, 2020

Fitness By The Sea – BTS | Home

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Accessory Work

View CrossFit Class – Written for Barbell but Welcome to Join with Dumbbell or Kettle Bell

Metcon

Metcon (AMRAP – Reps)

Four Rounds of Work 2 Minutes, Rest :30 Seconds

Station 1 – Increasing Push Press, 10/10 Shoulder Tap

Station 2 – Increasing Hang Clean, 10 Tricep Extension

*Increasing Start at 2 Each Arm – Increase by 2 Each Round – Start Back at 2 Each Interval*

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Rx+

10 Push Press (50/35 or 75/55) + 5 Hand Stand Push Up

10 Hang Clean (50/35 or 75/55) + 10 Dips (Rings or Set Up Two Chairs and Work Between Them)

March 25, 2020

Fitness By The Sea – BTS | CrossFit

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Weightlifting

5 Strict Press + 10 Back Squat (From Floor)

Take 5 Minutes to Warm Up to Working Weight:

Every 2 Minutes for 10 Minutes:

5 Strict Press + 10 Back Squat

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1 Power Clean + 1 Hang Squat Clean + 1 Front Squat

Take 5 Minutes to Warm Up to a Working Weight

Every Minute for 10 Minutes:

1 Power Clean + 1 Hang Squat Clean + 1 Front Squat