Author: cfbythesea

October 16, 2018

Fitness By The Sea – BTS | 45

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Warm-up

Every Minute for 12 Minutes, Work :30, Rest :30

A. Hanging L Sit Hold

B. Hollow Body Hold

C. Plank Hold

Metcon

Metcon (Time)

Five Rounds for Time:

20 Box Jump Over (24/20)

16 Medicine Ball Slam Ball (30/20)

12 Knee to Elbow

*Time Cap: 20 Minutes*

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October 16, 2018

Fitness By The Sea – BTS | 30

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Metcon

Three Rounds for Time:

30 Box Jump

20 Dumbbell Press

10 Box Dip

100 Jump Rope

*Rest 1 Minutes Between Rounds*

At the 16:00 Mark

Tabata – Hollow Body Hold

October 16, 2018

Fitness By The Sea – BTS | CrossFit

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Metcon

Metcon (Time)

With a Partner For Time, Relay Style:

4 Each 100 Meter Run

3 Each 200 Meter Run

2 Each 400 Meter Run

*Time Cap: 17 Minutes*

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

12 Wall Ball (20/14)

12 Handstand Push Up

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Rx+

Wall Ball (30/20)

Strict HSPU

October 15, 2018

Fitness By The Sea – BTS | 45

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Warm-up

Three Rounds of:

100 Meter Farmer Carry (53/35 x 2)

100 Meter Front Rack Carry (53/35 x 2)

*Rest 1 Minute Between Rounds*

Metcon

Metcon (AMRAP – Reps)

Four Rounds for Reps:

AMRAP 3

12/9 Calorie Row

15 Double Dumbbell Burpee (35/20)

Max Effort: Double Under (Scale: Singles)

*Rest – 2 Minutes*

October 15, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Bench Press

Take 20 Minutes to Complete:

Five Sets of:

2 Bench Press @ 85%

Max Effort: Dumbbell Bench (AHAP)

Metcon

Metcon (Time)

Three Rounds for Time:

10/10 Right Arm DB Overhead Lunge (50/35)

20 Right Arm DB Push Jerk(50/35)

10/10 Left Arm DB Overhead Lunge

20 Left Arm DB Push Jerk

10 Dumbbell Facing Burpee

*Time Cap: 20 Minutes*

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Rx+

Kettle Bell (70/53)

October 14, 2018

Fitness By The Sea – BTS | 45

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Metcon

Metcon (Time)

For Time:

400 Meter Farmer Carry (53/25)

25/25 Walking Lunge (No Weight)

*Time Cap: 6 Minutes*

Metcon

Metcon (AMRAP – Reps)

AMRAP 20

15 Right Arm Russian Swing (35/26) (30 Reps)

:30 Right Side Plank Hold

15 Left Arm Russian Swing

:30 Left Side Plank Hold (30 Reps)

200 Meter Run (30 Reps)

October 13, 2018

Fitness By The Sea – BTS | CrossFit

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Metcon

Complete the Following With a Partner for Time:

Partner A: Fran (Cap: 10 Minutes)

Partner B: Fran (Cap: 10 Minutes from When You Start)

Partner A: Metcon 2 (Cap 8 Minutes from Start)

Partner B: Metcon 2 (Cap 8 Minutes from Start)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon (Time)

For Time:

20 Chest to Bar (Scale: Pull Ups or Jumping Chest to Bar

15 Burpee Box Jump (24/20)

10 Chest to Bar

15 Burpee Box Jump

5 Chest to Bar

15 Burpee Box Jump

*Time Cap: 8 Minutes*