Author: cfbythesea

June 23, 2017

Fitness By The Sea – BTS 30

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Metcon

Two Rounds of:

AMRAP 3

400 Meter Run (rest if time remains)

AMRAP 3

10 Medicine Ball Clean

30 Toe Touch to Medicine Ball

AMRAP 3

400 Meter Run (rest if time remains)

*No Rest Between AMRAPs and Yes, there are back to back 400 Meter Runs (End of Round 1 to Start of Round 2)

June 22, 2017

Announcements

Reminder: Gym Will Be CLOSED on Saturday June 24, 2017 Due to the Asbury Park Summer Games

Fitness By The Sea – CrossFit

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Weightlifting

Back Squat

Take 15 Minutes to Complete:

5 Sets of 5 Reps @ 70%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

30 Wall Ball (20/14)

90 Double Unders (Scale: 200 Singles)

June 22, 2017

Announcements

Reminder: Gym Will Be CLOSED on Saturday June 24, 2017 Due to the Asbury Park Summer Games

Fitness By The Sea – BTS 30

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Metcon

Two Rounds of:

AMRAP 4

5 Overhead Lunge (Each Leg) – Plate

10 Ground to Overhead – Plate

15 Russian Twist – Plate

*Rest 1 Minute*

AMRAP 4

5 Assault Bike Calorie

10 Dynamic Push Up

15 Shoulder Taps (Each Arm)

*Rest 1 Minute*

June 21, 2017

Announcements

Reminder: Gym Will Be CLOSED on Saturday June 24, 2017 Due to the Asbury Park Summer Games

Fitness By The Sea – BTS 30

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Metcon

Three Rounds of:

2 Minutes: Deficit Sumo Deadlift

:30 – Rest

2 Minutes: Elbows to Hands Plank

:30 – Rest

2 Minutes: V-Ups

:30 – Rest

June 21, 2017

Announcements

Reminder: Gym Will Be CLOSED on Saturday June 24, 2017 Due to the Asbury Park Summer Games

Fitness By The Sea – CrossFit

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Weightlifting

Shoulder Press

Take 5 Minutes to Warm Up to 85% – 90% of 1RM:

Every Minute for 10 Minutes:

1 Rep @ 85% – 90%

Metcon

Metcon (5 Rounds for time)

Every 3 Minutes for 15 Minutes:

15 Thrusters (115/75)

15 Chest to Bar Pull Ups

**Score is Time Per Round – 5 Scores Today**

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Pull Up Scale:

A. Chin Over Bar

B. Banded Chest to Bar

C. Banded Chin Over Bar

Accessory Work

Three Sets of:

Max Effort – Nose to Wall Hold

June 20, 2017

Announcements

Reminder: Gym Will Be CLOSED on Saturday June 24, 2017 Due to the Asbury Park Summer Games

Fitness By The Sea – CrossFit

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Weightlifting

Bench Press

Take 15 Minutes to Warm Up and Complete:

5 Sets of 5 Reps @ 70%

Metcon

Metcon (Time)

Three Rounds for Time:

20/15 Calorie Row

20 Triangle Push Up

20 Reverse Lunge (Total)(75/55)

20 Sumo Deadlift High Pull (75/55)

20 Push Press (75/55)

20 Overhead Squat (75/55)

*Time Cap: 22 Minutes*

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Rx+

20/15 Row

20 HSPU

20 Pistol (Total)(No Weight)

20 SDLHP (90/70 – Axle Bar)

20 Push Press (90/70 – Axle Bar)

20 Overhead Squat (90/70 – Axle Bar)

June 20, 2017

Announcements

Reminder: Gym Will Be CLOSED on Saturday June 24, 2017 Due to the Asbury Park Summer Games

Fitness By The Sea – BTS 30

View Public Whiteboard

Metcon

AMRAP 3

Max Effort: Burpee

*Rest 1 Minute*

AMRAP 12

200 Meter Run

20 Band Pull Apart

20 Curtsey Lunge

*Rest 1 Minute*

AMRAP 3

Max Effort: Burpee