August 16, 2017

Fitness By The Sea – CrossFit

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Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
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Time Cap: 9 MInutes

Women Rx Weight: 55#

August 15, 2017

Fitness By The Sea – CrossFit

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Weightlifting

Clean and Jerk

Clean and Jerk Warm Up:

Load to 50% of 1 Rep Max:

A. Every :20 for 2 Minutes:

3 Deadlift

B. Every :20 for 2 Minutes:

1 Power Clean

C. Every :30 for 2 Minutes:

1 Power Clean + 1 Shoulder to Overhead

D. Every :30 for 2 Minutes:

1 Squat Clean

E. Every :30 for 2 Minutes:

1 Squat Clean + Jerk

F. Take 20 Minutes to Find a New 1 Rep Max

August 14, 2017

Fitness By The Sea – CrossFit

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Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
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Time Cap: 17 Minutes

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Scales:

HSPU:

A. Scale Reps to Rx Standard

B. 1 Mat Only

C. Scaled Reps to 1 Mat

D. Dumbbell Shoulder Press (heavy)

Ring Dips:

A. Scale Reps

B. Box Dips

Cool Down

Coach Led Mobility:

Three Minutes at Each of the Following Stations:

A. LAX Ball Shouler Mobility

B. Foam Roll – Lats, Triceps

C. Banded – Shoulder, Bicep

August 13, 2017

Fitness By The Sea – CrossFit

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Weightlifting

Front Squat

Take 15 Minutes to Complete:

5 Sets of 2 Reps @ 90%

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

Max Effort: Wall Balls (20/14)

*Penalty for Break: 5 Hang Squat Clean (115/75)*

**Score is Total Wall Balls**

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Rx+

Wall Ball (30/20)

5 Unbroken Hang Squat Clean (135/95)

August 12, 2017

Fitness By The Sea – BTS 30

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Metcon

With a Partner, Complete the Following:

On a 20 Minute Clock:

Partner A:

Run

Partner B: (AMRAP)

10 Overhead Lunge with Plate

20 Weighted Sit Up with Plate

30 Russian Twist with Plate

*Partners switch whenever they want until 2 Miles is accumulated. Pick up AMRAP where partner left off*

**If 2 Miles is completed in less than 20 minutes, partners will sit back to back like a wall sit until the time expires (rest as needed)**