July 13, 2018

Fitness By The Sea – BTS | CrossFit

View Public Whiteboard

Weightlifting

Take about 20 Minutes to Complete Four Sets of:

A. 5 Knee to Hip Deadlift Pull – Set Weight on J Hook (About 90% of Your Deadlift 1RM)

B. 5 Deficit (2″) Deadlift (About 60% of Your Deadlift 1RM)

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

5 Power Clean (155/105)

10 Push Ups

————————–

Rx+

5 Power Clean (185/125)

10 Clapping Push Ups

Accessory Work

50/50 Overhead Barbell Walking Lunge Steps (135/95)

Advertisements

WHS Girls Soccer – Session 4

Fitness By The Sea – BTS | Beginners

View Public Whiteboard

Weightlifting

Shoulder Press

Take 15 Minutes to Complete the Following Rep Scheme:

8 Reps

6 Reps

4 Reps

2 Reps

4 Reps

6 Reps

8 Reps

Metcon

Death By: Burpee

If You Fail On or Before:

Round 12 – 800 Meter Run

Round 14 – 400 Meter Run

Round 16 – 200 Meter Run

Round 18 – 100 Meter Run

Round 20 – You Win

Rest Until Everybody Has Recovered and Complete:

Tabata – Leg Raise

*Rest 1 Minute*

Tabata – Plank Hold

*Rest 1 Minute*

July 11, 2018

Fitness By The Sea – BTS | CrossFit

View Public Whiteboard

Gymnastics

Take 15 Minutes to Complete:

5 Sets of 10 Reps of One of the Following: (Goal Should Be Unbroken Sets)

A. Butterfly Pull Ups (Must have 10 Kipping Pull Ups – Unbroken)

B. Kipping Pull Ups (Must have 5 Strict Pull Ups – Unbroken)

c. Strict Pull Ups (Can Choose to Do Weighted)

D. Banded Strict Pull Ups

Metcon

Metcon (AMRAP – Reps)

Every 2 Minutes for 20 Minutes:

A. AMRAP

5 Shoulder to Overhead (115/75)

5 Front Squat (115/75)

B. Rest

—————————–

Rx+

Weight (155/105)

Accessory Work

Ski 1,000 Meters

July 11, 2018

Fitness By The Sea – BTS | CrossFit

View Public Whiteboard

Warm-up

Metcon (Time)

Complete the Following With a Partner For Time:

Four Rounds of (Two Each):

50/40 Calorie Row

*Time Cap: 14 Minutes*

Metcon

Metcon (Time)

Ten Rounds for Time:

200 Meter Run

10/10 Walking Lunge

*Time Cap: 25 Minutes*

——————————

Rx+

Half of the Runs Backwards

Jump Lunge – Must be Unbroken (5 Burpee Penalty)

Accessory Work

With a Partner or Group

1 Mile Sled Push (1 Person Must Ride the Sled)

July 10, 2018

Fitness By The Sea – BTS | CrossFit

View Public Whiteboard

Weightlifting

Hang Snatch

**Power or Squat – Athlete Choice**

Take 5 Minutes to Warm Up to Starting Weight

A. Every Minute for Five Minutes – 3 Unbroken Reps

B. Every Minute for Five Minutes – 2 Unbroken Reps

C. Every Minute for Five Minutes – 1 Rep

*1 Minute – Rest/Change Weights Every 5 Minutes*

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

5/5 Dumbbell Hang Clean and Jerk (50/35)

10 Ring Dips

5/5 Pistol

Accessory Work

Five Rounds of:

100 Meter Run

15 GHD Sit Up