The 6 AM'ers going strong all week long.#noexcuses
7 AM Spinning w/ Ralph
9 AM All Levels CrossFit
Run 1 Mile
EMOM
10 push ups
In teams of two, alternate tasks to complete 5 sets each of:
225/155 lbs Deadlift x 7 reps
Chest-To-Bar Pull-Ups x 14 reps
400 Meter Run
6 AM All Levels
8:30 – 10:00 AM Open Box
One round
100m run
90 squats
80 jump rope
70 mountain climbers
60 walking lunges
50 jumping jacks
40 sit ups
30 side lunges
20 hollow rocks
A. Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 60 seconds
Ring Push-Ups x Max Reps
Rest 60 seconds
B. Four sets for max reps of:
45 seconds of DB Burpees (35/25 lbs.)
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of Anchored Sit-Ups
15 seconds of Rest
6 AM Spinning with Ralph
8:15 AM Spinning w/ Mary Jayne
4-6:30 PM Open Box Hours Only Today.
5 rounds-
200m run
hand stand holds (on wall)
Rest 1 min
A. Four sets of:
Kettlebell Swings x 20 reps
Rest 45 seconds
Dumbbell Walking Lunges x 20 steps
Rest 45 seconds
Hollow Rocks x 30-45 seconds
Rest 45 seconds
B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
Man-Makers x 3 reps
Box Jumps x 12 reps
Complete this workout at home & post a picture of your efforts to our facebook page along with your score:
12 days of Christmas
3 rounds for time of:
-12 lunges
-11 Push Ups
-10 squats
-9 sit ups
-8 reverse lunges
-7 dips
-6 squat jumps
-5 leg raises
-4 jumping jacks
-3 burpees
-2 broad jumps
-1 tuck jump
Simple and Sinister. Enjoy!
Today’s Schedule
6 AM All Levels w/ Jeff
6 AM Spinning with Ralph
8:15 AM Spinning w/ Mary Jayne
9:15 AM All Levels Class
Merry Christmas Eve!
Round 1:
air squats
high knees
Rest 5 min
Round 2:
Push ups
jumping jacks
Four sets for max reps of:
Against a 5-minute running clock . . .
Unbroken Pull-Ups x Max Reps
600 Meter Run
115/75 lb. or Dumbbell Push Press x Max Reps
Rest exactly 5 minutes between sets
For each set note number of pull-ups completed and number of push press completed.