Category: Crossfit WOD

October 20, 2017

Fitness By The Sea – BTS | 30

Metcon

Complete the Following Tabata Style with a 1 Minute Rest between Sections:

A. Dumbbell Tricep Extension

B. Leg Raise

C. Dumbbell Deadlift

D. Air Squat

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October 20, 2017

Fitness By The Sea – BTS | CrossFit

Weightlifting

High-Hang Clean (Power)

Every 1:30 for 9 Minutes:

10 Unbroken Reps @ Less than 50% of 1RM Power Clean

Metcon

Metcon (Time)

Three Rounds for Time:

20 Alternating Hang Kettle Bell Clean and Jerk (53/35)

200 Meter Run

*Time Cap: 12 Minutes*

——————————

Rx+

KB (70/53)

300 Meter Run

Accessory Work

For Time:

400 Meter Farmer Carry (53/35)

October 19, 2017

Fitness By The Sea – BTS | CrossFit

Metcon (Time)

AMRAP 2

Max Effort: Double Unders

*Rest 1 Minute*

For Time:

Your Reps from Above AMRAP

——————————————

Scale:

1. Single/Single/Double

2. Attempts (Make “For Time” Section an AMRAP 2)

Metcon

Picking Cherries (AMRAP – Reps)

Every 3 Minutes for 30 Minutes:

A.

30/20 Assault Bike Calories

Max Effort: Toes to Bar

B.

Rest

Accessory Work

800 Meter Cool Down Run and Foam Roll Lats

October 18, 2017

Fitness By The Sea – BTS | CrossFit

Warm-up

10 Minutes of Coach Led Mobility

Metcon

Metcon (Time)

For Time:

Three Rounds of:

10 Pistol (total)

10 Push Up

10/7 Calorie Row

Two Rounds of:

20 Pistol (total)

20 Push Up

20/15 Calorie Row

One Round of:

50 Pistol (Total)

50 Push Up

50/40 Calorie Row

*Time Cap: 30 Minutes*

**Pistol Scale: Narrow Squat**

—————————–

Rx+

150 Pistol (total)

150 Push Ups

150/100 Calorie Row

October 17, 2017

Fitness By The Sea – BTS | CrossFit

Weightlifting

Power Clean

Every 45 Seconds for 5 Sets:

1.1.1 – Power Clean @ 70%

*Rest 45 Seconds*

Every 45 Seconds for 5 Sets

1.1 – Power Clean @ 80%

*Rest 45 Seconds*

Every 45 Seconds for 5 Sets

1 Power Clean @ 90%

**Note: We will repeat this for six weeks – if you have completed the above percentages already – increase weights in small increments weekly**

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

30 Dumbbell Sit Up (50/35) (weight cannot leave chest)

30 Medicine Ball Clean (20/14)

Accessory Work

For Time:

75 GHD Sit Up

October 16, 2017

Fitness By The Sea – BTS | CrossFit

Gymnastics

Weighted Pull-ups

Every :20 for 5 Minutes – 1 Pull Up @ AHAP

Options:

A. Weighted Strict Chest to Bar

B. Weight Strict Chin Over Bar

C. Strict Chest to Bar

D. Strict Chin Over the Bar

E. Banded Strict Chin Over the Bar

Metcon

Metcon (4 Rounds for time)

Every 5 Minutes for 4 Rounds:

100 Double Unders

25 Burpee

15 Pull Ups

**Rest Until the Next Interval Starts**

*There are 4 Scores Today – Time it Takes to Complete Each Round*

————————————

Rx+

150 Double Unders

25 Burpee

15 Chest to Bar Pull Ups

Accessory Work

For TIme:

75 Push Ups

October 16, 2017

Fitness By The Sea – BTS | 30

Metcon

AMRAP 2

Assault Bike – Arms Only

**

AMRAP 5

10 Curtsy Lunge

10 Push Ups

**

AMRAP 2

Assault Bike – Legs Only

**

AMRAP 5

10 Curtsey Lunge

10 Push Up

**

AMRAP 2

Assault Bike – Arms and Legs

**Rest 1 Minute Between AMRAPs**