Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

10 Inch Worms

30 Empty Bar OHS

10 Inch Worms

30 Double Unders

10 Inch Worms

Deadlift (x2 Tempo every 2:00 for 10:00)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

50 Double Unders

40 Kettlebell Swings 53/35lbs

50 Double Unders

30 Kettlebell Swings 53/35lbs

50 Double Unders

20 Kettlebell Swings 53/35lbs

Rest 2:00

20 Kettlebell Swings 53/35lbs

50 Double Unders

30 Kettlebell Swings 53/35lbs

50 Double Unders

40 Kettlebell Swings 53/35lbs

50 Double Unders

Rest 2:00

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Every 2:00 For 8:00

Row 10 Calories

5 Pushups

Push Press

Warm up to a heavy single near 90-100%

Then

10×3 @60%

60% based on heavy single

Metcon (AMRAP – Reps)

3 Rounds

2:00 Row for Calories

2:00 Devils Press 50s/40s

Score is total Calories + total devils press

Weighted Hip Bridges (4×8 AHAP)

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Row 500m

Then

3 Rounds

6 Devils Press

6 DB Step Overs

Then

Row 500m

Back Squat (5×5 @90% 5rm)

Metcon (AMRAP – Rounds and Reps)

AMRAP 17 Minutes

3 Power Cleans 185/125

6 Box Jump Overs

9 Lateral Burpees over Bar

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

20 Empty bar Hang Power Snatch

10 Ring Rows

20 Overhead Squats

10 Gymnastics Kips

20 Lateral Bar Burpees

Squat Snatch

Every 4:00 for 20:00

Max Rep Touch & Go Squat Snatch

Round 1: 70%

Round 2: 75%

Round 3: 80%

Round 4: 75%

Round 5: 70%

Metcon (Time)

For Time

21-18-15-12-9-6-3

Strict HSPU

DB Thrusters 35/55

Rest :90 between sets

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2:00 Squat Hold

Then

3 Rounds

200m Run

10 Box Jumps

10 Knees to Elbows

Back Squat (Work up to 5RM)

Metcon (Time)

20 Burpee Box Jump Overs 24/20″

30 DB Push Press 50s/35s

40 Step Through Lunges*

Rest 5:00

20 Burpee Box Jump Overs 24/20″

30 DB Push Press 50s/35s

40 Step Through Lunges*

*20 Reps per side per round. Lunge forward + Lunge Backward = 1 Rep

Metcon (Time)

3 Rounds

30 Clean and Jerks 95/70lbs

30 Toes to Bar

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 rounds

10 PVC passthrough

15 pull aparts

10 Squats

15 scap pushups

Shoulder Press

4 @ 70%*

4 @ 75%*

4 @ 80%*

4 @ 80%*

4 @ 75%*

4 @ 70%*

Metcon (Weight)

4 Rounds

8 Reps Row Machine

8 reps Press Machine

10 DB Lateral Raises

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

10 Deadlifts 225/155

10 HSPU

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

AMRAP 4:00

4 Hand Release Pushups

8 Good Mornings

10 Air Squats

Deadlift (x1 TEMPO every 2:00 for 10:00)

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

28 Wallballs 20/14lbs to 10′

28 KB Snatch 53/35lbs*

*14 per arm each round

Metcon (No Measure)

EMOM 15 Minutes

1- 2 Rope Climbs

2- 12 V Ups

3- 10 Med ball Bear hug squat jumps

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

EMOM 8:00 (:40 of work)

Bent over rows

AAB

Hollow hold

Pull Up

Push Press

Warm up to a single at 80-90%

Then

10×3 @70%

Metcon (Time)

Run 300m

Then,

21-15-9

Sit Ups

Thrusters 95/65

Then,

Run 300m

Metcon (No Measure)

EXTRA WORK

3 rounds:

15 Med Ball sit ups

20 (10/10) Back Rack Box Step Ups (light weight)

100′ Waiters Walk (right; moderate heavy load)

100′ Waiters Walk (left, moderate heavy load)

Rest 1:00

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 Rounds

5 Inch worms + Push Up

10 squat Jumps

:15 HS Hold

Back Squat (5×5@90% of 5rm)

Metcon (3 Rounds for reps)

AMRAP 5 Minutes x 3

40 Double Unders

20 Sandbag to Shoulder

40 Double Unders

20 Lateral Burpees Over Sandbag

Rest 3:00 Between AMRAPs

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

10 Gymnastics Kips

10 Jumping Lunges

10 Kipping Pull Ups

10 Calorie Row Sprint

Squat Clean

Every 4:00 for 20:00

Max Rep Touch & Go Squat Clean

Round 1: 70%

Round 2: 75%

Round 3: 80%

Round 4: 75%

Round 5: 70%

Metcon (Time)

60 Double Unders

30 Shoulder to OH 95/70lbs

12 Back Rack Lunges 95/70lbs

60 Double Unders

25 Shoulder to OH 95/70lbs

12 Back Rack Lunges 95/70lbs

60 Double Unders

20 Shoulder to OH 95/70lbs

12 Back Rack Lunges 95/70lbs

60 Double Unders

15 Shoulder to OH 95/70lbs

12 Back Rack Lunges 95/70lbs

60 Double Unders

10 Shoulder to OH 95/70lbs

12 Back Rack Lunges 95/70lbs