Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4:00 Any machine

Then

:30 Pigeon Stretch per side

20 Pause Front Squats

:30 Twisted Cross per side

20 Knees to Elbows (2 x 10)

Front Squat (Every 2:30 for 10:00 6 Front Squats)

Base your weight on sets of 8 from week 3.

Metcon (1 Rounds for reps)

AMRAP 5 Minutes x 2

2 Rope Climbs

Jog 100m

3 Rope Climbs

Jog 100m

4 Rope Climbs

Jog 100m

Rest 3:00 between AMRAPs

Metcon (No Measure)

4 rounds:

16 Single Arm Bent Over DB Row (8 per arm, heavy load)

25 Prone Banded Hamstring Curl

1:00 Hollow Rocks

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Lunge Steps

Run 100m

20 Push Press

Run 100m

Split Jerk

5 @65%

5 @67.5%

5 @70%

5 @72.5%

5 @75%

5 @65%

Metcon (Time)

4 Rounds

12 Hang Power Cleans 135/95lbs

50′ Front Rack Lunge 135/95lbs

6/5 Muscle Ups/c2b

Rest 2:00

Metcon (No Measure)

extra work

3 rounds

5/5 db tempo split squats

:30 dead hang

10 hollow lifts

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 rounds

10 db front raise

10 db side raise

10 db rear raise

10 hanging reverse shrug

Bench Press (5×1 @85% then 1xAMRAP)

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3:00 on any machine then…

AMRAP 4:00

5 Burpee Box Jumps

10 DB Sotts Press

5 HSPU with Pause at extension.

Back Squat (Warm up to a single at 80-90% Then, 10×3 @67.5%)

Power Clean

Every other Minute for 12 Minutes

3 Power Cleans @70-75%

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

2 Box Jump Overs 42/36″ *

16 HSPU

50′ Walking Lunges

*Add 2 Reps each round (to box jump overs only)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

EMOM 8:00 (:40 of work)

Bent over rows

Row Calories

OHS

RDL

Snatch (6×3 @80%)

Metcon (Time)

Until you reach 30 Cleans*:

Max Rep Touch and Go Squat Cleans @70%

18 Farmers Hold Step Ups 50s/35s

Rest 2:30

*5 Round Cap

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Rounds

5 Inch worms + Push Up

10 Box Jumps

5 Strict Pull Ups

Deadlift (work up to a single @ 80% then 1×15)

Metcon (Time)

5 Rounds for time

15 Push Ups

100 Double Unders

15 Push Ups

10 Front Squats 155/105lbs

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4:00 Machine of Choice

Then

10 KB Sumo Deadlifts

10 KB Swings

10 KB High Pulls

10 Lateral Burpees over KB

Front Squat (Every 2:30 for 10:00 8 Front Squats)

Metcon (6 Rounds for reps)

Every 2 Minutes for 12 Minutes

18/14 Calorie AAB

Max Rep KB Swings 70/50lbs in remaining time

No rest

Metcon (No Measure)

4 rounds:

6 Barbell Roll Outs

16 Alternating DB Strict Press* (8 per arm)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 Rounds

:20 Hang from Pull up Bar

6 Shoulder Press from Split Position*

6 V-Ups

Split Jerk

5 @62.5%

5 @65%

5 @67.5%

5 @70%

5 @72.5%

5 @62.5%

Metcon (3 Rounds for reps)

AMRAP 5 Minutes x 3

2 Burpee Muscle up/Pull ups

6 DB Snatch 50/35

10 Wallballs 20/14lbs

Rest 3:00 between AMRAPs. Continue where you left off each AMRAP.

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Rounds

10 PVC Passthroughs

15 Band Pull Aparts

5 Tempo Pushups(3 second down)

Bench Press (4×3 @85% then 1xAMRAP @85%)

Thanksgiving with the Girls (Time)

Visit each house in any order. You cannot visit Jackie’s house until you have visited at least 3 other houses.

Angie’s House

20 pull ups

20 push ups

20 Sit ups

20 air squats

Helen’s House

400m Run

21 KB swings (53/35)

12 Pull ups

Fran’s House

15 Thrusters (95/65)

Nancy’s House

2 rounds

400m Run

15 Overhead Squats (95/65)

Grace\Isabel’s House

30 Ground to Overhead (95/65)

Kelly’s House

400m Run

30 Box Jumps 24/20

30 Wall Balls 20/14

Annie’s House

50 Double Unders (100 SU or Jumping Jacks)

50 Sit ups

Diane’s House

21 Deadlifts 225/185

21 HSPU

Jackie’s House

1000m Row

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Straight Through

Row 800m

20 Wall Balls

10 Seated Box Jumps

Back Squat (Warm up to a single at 80-90% Then, 10×3 @65%)

Metcon (3 Rounds for reps)

AMRAP 4 Minutes x 3

6 Box Jumps

5 SHSPU

6 Box Jumps

5 SHSPU

12 Deadlifts 225/175

5 SHSPU

Rest 3:00 between AMRAPs.

Restart each AMRAP.