“Spend time working towards a heavy 3 Rep Push Press                 

AMRAP 20:
10 Push Press
10 Kettlebell Swings
10 Box Jumps “

“Spend time working towards a heavy 3 Rep Push Press             

AMRAP 20:
10 Push Press (115/85)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)”

“Spend time working towards a heavy 3 Rep Push Press             

AMRAP 20:
10 Push Press (115/85)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)”

30 ~ 20 ~ 10  KBS/Sit Ups

30 ~ 20 ~ 10 Wallballs/Push Ups

30 ~ 20 ~ 10 Cal Row/Ring Rows

30 ~ 20 ~ 10 Goblet Squat / OH Plate Lunge

CFOIB Athletes,

We will continue to operate on a normal schedule. CrossFit is one of the things that helps us to ward off sickness and helps us to maintain our health as well as the ability to bounce back quickly if we do get sick. If you feel you have a compromised immune system or have any symptoms at all, then please be smart and for yourself and others stay home.

I highly recommend you log in and sign up for classes. If a coach is scheduled to coach a class and there is no one signed up for that class, the coach may choose not to be present for that class time.

We have always been very diligent in cleaning our equipment with sanitizing wipes and we need to continue this focus 100%, especially for the next several weeks. Please use your own rowers and don’t share equipment until it has been sanitized.

Lets continue to focus on being positive and respect everyone’s opinion on how they want to handle themselves during this time. Some may choose to continue on with their daily routine others may keep themselves more isolated. We all get to make our own decisions based on what is best for ourselves. Lets all respect one another and keep praying for this to resolve itself sooner than later!

“Shoulder Press
Build to a Heavy Set of 5 (1/13, 1/20, 1/27, 3/6 are dates we have been working on this strength component)

“Grand Slam”
5 Rounds:
10 Strict Press 50 to 60% of todays final set
20 Box Jumps”

“Shoulder Press
Build to a Heavy Set of 5

“Grand Slam”
5 Rounds:
10 Strict Press (75/55)
20 Box Jumps (24/20)”

“Shoulder Press
Build to a Heavy Set of 5

“Grand Slam”
5 Rounds:
10 Strict Press (75/55)
20 Box Jumps (24/20)”

~ Renegade Rows for 1 Minute

~ 1Renegade Rows + 2Push Up for 1 Minute

~ 1Renegade Rows + 2Push Ups + 3Mountain Climbers

~ 1Renegade Rows + 2Push Ups + 3Mountain Climbers + 4Squats

~ 1Renegade Rows + 2Push Ups + 3Mountain Climbers + 4Squats + 5Bicep Curl to Overhead Press

**End with 2 Min Beast Mode 1 Rep of Each movement

Rest 1 Min between Sessions

There will be a Buy In and a Cash Out

“6 Sets of 3 Reps Building in Load of Front Squat ( Feb 27th Reference your journal)

AMRAP 5:
1000 Meter Row
Max Wallballs
Rest 5 Minutes
AMRAP 5:
50 Wallballs
Max Meter Row”

“6 Sets of 3 Reps Building in Load of Front Squat ( Feb 27th Reference your journal)

AMRAP 5:
1000 Meter Row
Max Wallballs (20/14)
Rest 5 Minutes
AMRAP 5:
50 Wallballs (20/14)
Max Meter Row”

“6 Sets of 3 Reps Building in Load of Front Squat ( Feb 27th Reference your journal)

AMRAP 5:
1000 Meter Row
Max Wallballs (20/14)
Rest 5 Minutes
AMRAP 5:
50 Wallballs (20/14)
Max Meter Row”

“For Time:
200 Meter Run, 21 Toes to Bar, 21 Burpees
200 Meter Run, 18 Toes to Bar, 18 Burpees
200 Meter Run, 15 Toes to Bar, 15 Burpees
200 Meter Run, 12 Toes to Bar, 12 Burpees
200 Meter Run, 9 Toes to Bar, 9 Burpees
200 Meter Run, 6 Toes to Bar, 6 Burpees
200 Meter Run, 3 Toes to Bar, 3 Burpees”

“For Time:
200 Meter Run, 21 Toes to Bar, 21 Burpees
200 Meter Run, 18 Toes to Bar, 18 Burpees
200 Meter Run, 15 Toes to Bar, 15 Burpees
200 Meter Run, 12 Toes to Bar, 12 Burpees
200 Meter Run, 9 Toes to Bar, 9 Burpees
200 Meter Run, 6 Toes to Bar, 6 Burpees
200 Meter Run, 3 Toes to Bar, 3 Burpees”

“For Time:
200 Meter Run, 21 Toes to Bar, 21 Burpees
200 Meter Run, 18 Toes to Bar, 18 Burpees
200 Meter Run, 15 Toes to Bar, 15 Burpees
200 Meter Run, 12 Toes to Bar, 12 Burpees
200 Meter Run, 9 Toes to Bar, 9 Burpees
200 Meter Run, 6 Toes to Bar, 6 Burpees
200 Meter Run, 3 Toes to Bar, 3 Burpees”

200 Meter Run between every set of the ladder below: (Team of 2)

10 ~ 9 ~ 8 ~ 7 ~ 6 ~ 5 ~ 4 ~ 3 ~ 2 ~ 1 Burpee 1 ~ 2 ~ 3 ~ 4 ~ 5 ~ 6 ~ 7 ~ 8 ~ 9 ~ 10 V-ups

For example: Partner A and B run together then Partner A does 10 Burpees and 1 V-up while Partner B rests then Partner B does 10 Burpees and 1 V-up while Partner A Rests. Then Partner A and B run together and come in and do the same format going to 9 Burpees 2 V Ups so on and so forth!

“Push Jerk
Build to a Heavy Set of

3“Bruiser”
AMRAP 12:
15 Push Jerks
30 Air Squats
90 Single Unders”

“Push Jerk
Build to a Heavy Set of 3

“Bruiser”
AMRAP 12:
15 Push Jerks (95/65)
30 Air Squats
90 Single Unders”

“Push Jerk
Build to a Heavy Set of 3

“Bruiser”
AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders”