December 11, 2017

Fitness By The Sea – BTS | CrossFit

Metcon

Metcon (Time)

For Time:

Three Rounds of:

30 Double Unders

250/200 Meter Row

5 Clean and Jerk (135/95)

Two Rounds of:

45 Double Unders

500/400 Meter Row

5 Clean and Jerk (155/105)

One Round of

90 Double Unders

1,000/850 Meter Row

5 Clean and Jerk (185/125)

**Time Cap: 30 Minutes**

————————————

Rx+

Unbroken Double Unders

Row Damper Setting (10/7)

C&J (165/110, (195/135), (245/165)

Accessory Work

Take 10 Minutes to Mobilize

Advertisements

December 9, 2017

Fitness By The Sea – BTS | CrossFit

Metcon

Metcon (AMRAP – Reps)

Three 9 Minute AMRAP’s for Total Reps:

AMRAP 9

Partner A: 15/10 Assault Bike Calories

Partner B: 30 Kettle Bell Swings (53/35)

Partner C: 25 Box Jumps (24/20)

*Rest 2 Minutes and Rotate Stations*

**One Person Works at a Time – Stay at the Same Station – A Goes, B Goes, C Goes, A Goes and so on**

December 8, 2016

Fitness By The Sea – BTS | CrossFit

Gymnastics

Metcon (AMRAP – Reps)

Five Rounds for Max Reps:

1 Minute of: Max Toes to Bar

1 Minute of: Rest

Metcon

Metcon (AMRAP – Reps)

AMRAP 20

Max Effort: Hand Stand Push Up

Every Break: 50 Double Under (150 Singles), 10 Burpee

*Score is Hand Stand Push Ups Only*

——————————————–

Scale:

1. Pike Push Up

2. Hand Released Push Up

3. Hand Released Push Ups from Knees

Rx+

Deficit Hand Stand Push Up (4″/2″)

Accessory Work

Bench Press (5 x 5 @ 80%)

December 7, 2017

Fitness By The Sea – BTS | 30

Metcon

AMRAP 3

Jump Rope

*Rest 1 Minute*

Every Minute for 12 Minutes:

A. Max Effort: Hollow Body Rocks

B. Max Effort: Dumbbell Rows

C. Max Effort: Dumbbell Goblet Squat

*Rest 1 Minute*

AMRAP 3

Jump Rope

December 7, 2017

Fitness By The Sea – BTS | CrossFit

Weightlifting

Front Squat

Every 1:30 for 6 Rounds:

3 Reps @ 80%

*Rest 1 Minute*

Every 1 Minute for 6 Rounds:

2 Reps @ 80%

*Rest 1 Minute*

Every 30 Seconds for 6 Rounds:

1 Rep @ 80%

**Record 6 x 3**

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
—————————-

Time Cap: 10 Minutes

Scale:

Ring Dips to Ring Hold or Paralette

Accessory Work

Max Distance: Handstand Walk