CrossFit – Mon, Feb 27

Announcements

From now until March 4th, we will be accepting donations for dogs in need. We’re teaming up with Bion CrossFit and the Sanctuary Project to help with donations like blankets, dog beds, food, treats, etc.

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

2-4-6-and so on…

Step-Ups (Athlete Choice)

Burpees or Up-Downs

Ring Rows

Into…

1 ROUND

8 Box Jumps w/ Step-Down

8 Scap Pull-Ups

8 Kip Swings

8 Clean Deadlifts

Strength – Performance

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 1-2 Power Cleans*

MIN 2 – 1-2 Bar Muscle-Ups

*Start moderate and build up to and possibly past workout weight.

(Score is Weight)

Strength – Fitness

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 1-2 Power Cleans*

MIN 2 – 2-3 Pull-Ups

*Start light and build up to and possibly past workout weight.

(Score is Weight)

Workout – Performance

Metcon (Time)

15 ROUNDS FOR TIME

3 Bar Muscle-Ups*

2 Box Jumps (30/24)

1 Power Clean (205/145)

*2 Ring Muscle-Ups Optional.

(Score is Time)

KG BB: (90/65)

Workout – Fitness

Metcon (Time)

12 ROUNDS FOR TIME

6 Pull-Ups*

4 Box Jumps (24/20)

2 Power Clean (155/105)

*4 Chest to Bar Pull-Ups Optional.

(Score is Time)

KG BB: (70/47.5)

Optional Cool Down

Metcon (No Measure)

2-3 SETS

5 Up Dog to Down Dog

:30 Reverse Plank Hold

1:00 Scap/Spinal Lacrosse Ball Smash/Side*

*Place lacrosse ball behind shoulder, b/t scapula and spine. Place arm overhead. Focus on deep breaths.

(No Measure)

POPULAR POSTS

CrossFit – Fri, Sep 29

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Wrist Rocks (Fingers Pointed Forward) 10 Wrist Rocks (Fingers Pointed Backward)

CrossFit – Thu, Sep 28

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) EVERY 3:00 x 3 SETS :30 Bike (Increasing Pace each round) 12 Alt. KB

CrossFit – Wed, Sep 27

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) EMOM x 10 MINUTES (:45 WORK / :15 REST) MIN 1 – Scap Push-ups

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