Category: Crossfit WOD

August 21, 2017

Fitness By The Sea – CrossFit

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Gymnastics

Pistols

Every 3 Minutes for 15 Minutes Complete 10 Pistols on Each Leg:

Pistol Options:

A. Barbell Overhead (Note Weight)

B. Front Rack Kettle Bell (Note Weight)

C. Pistol – Rx Standard

D. Heel Lift with Plate

E. Top of Box with No Leg Support

F. Top of Box with Leg Support

*Please Make Specific Notes*

Metcon

Metcon (Time)

For Time:

60 Box Jump (24/20)

15 Thrusters (135/95)

40 Box Jump

10 Thruster (155/105)

20 Box Jump

5 Thruster (185/125)

*Time Cap: 15 Minutes*

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Rx+

Box Jump (Same)

Thruster (155/105, 185/123, 205/135)

Accessory Work

Accumulate 5 Minutes of Wall Sit

August 18, 2017

Fitness By The Sea – BTS 30

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Metcon

Complete the Following:

Tabata – Air Squat (Option – Rest at Bottom of Squat)

At the 5:00 Minute Mark:

Two Rounds of – Work :60, Rest :30 Seconds –

A. Calorie Row

B. Overhead Medicine Ball Throw

C. Hip Extensions

D. Push Ups

At the 18:00 Minute Mark:

50 Air Squat

August 17, 2017

Fitness By The Sea – CrossFit

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Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes