Author: cfbythesea

January 18, 2019

Fitness By The Sea – BTS | CrossFit

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Metcon

Unbreakable (Time)

For Time:

500 Double Unders

*30 Burpee Penalty Every Break + Workout Ends With 30 Burpee*

**Time Cap: 25 Minutes**

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Rx+

50 Burpee Penalty + Ends With 50 Burpee

Scale:

Five Rounds for Time:

100 Double Under (Scale: 200 Singles)

30 Burpee

*No Penalty for Broken Sets*

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January 16, 2019

Fitness By The Sea – BTS | CrossFit

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Metcon

Spirit of ’77 (Time)

For Time:

21 Bar Muscle Up

9 Hand Stand Push Up

500/400 Meter Row

15 Bar Muscle Up

15 Hand Stand Push Up

750/600 Meter Row

9 Bar Muscle Up

21 Hand Stand Push UP

1,000/800 Meter Row

*Time Cap: 25 Minutes*

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Scale:

Bar Muscle Up – Total Reps or Most Difficult Pull Up

Hand Stand Push Ups – Total Reps or 2 Mat Max or Push Up

January 15, 2019

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Power Clean (1 Rep Max)

Take 15 Minutes to Establish Your 1 Rep Max

Metcon

Macho Man (AMRAP – Rounds and Reps)

Every Minute for As Long As Possible: (20 Round Cap)

3 Power Clean

3 Front Squat

3 Shoulder to Overhead

**Score is Full Rounds + Additional Reps**

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Rx: (165/115)

Rx+: (185/135)

Scale: 70% of 1RM Power Clean
This WOD was originally published July 12, 2012 with Rx weights of 165/115 lb, then later on Ben Bergeron’s “Competitors WOD” blog on January 3, 2014 with Rx weights of 185/135 lb. Bergeron has also been known to program this for his games athletes at 205/145 lb.