This week's training

See workout leaderboards on Beyond the Whiteboard.

 

Oct, 14 - Oct, 19, 2019

MONDAY

SPORTS: ATH

Athletics

A. Clean and Jerk 2-2-2-1-1-1 - Lifting every 2min B. 3 RFT: AB 12/15cal 7 Clean and Jerk @ 75% of A.

Fitness

A. Every 90 sec alternating movements: Back Squat 4-4-4-4-4 Max Strict Pullups x5 Scale Wtd Pullups to TRX Rows B. 50 Burpees for Time

TUESDAY

SPORTS:ATH + STR

Athletics

A. 4 rounds for time: 12 Alternating DB Snatch 50/35 50 Double Unders 12 Burpees

Strength

A. Deadlift 4x3 @ 80% - Lifting every 2:30 - no TnG reps B. 3 sets NFT: 12 BB Hip Thrusts 12 Strict Knees to Elbows

Fitness

A. AMRAP 12min 3 Power Cleans 135/95 6 Pushups 9 Air Squats BrainTraining: "What Is CrossFit? How is this different than other fitness programs?"

WEDNESDAY

SPORTS: REST

Athletics Level 1 & 2

A. "Jackie" For Time: 1000m Row 50 Thrusters 45/35 30 Pullups

 

THURSDAY

SPORTS:ATH + STR

Athletics

A. OHS Lifting every 2min: 5 @ 70% 4 @ 75% 3 @ 80% 2 @ 85% B. 3 rounds at 80% effort: 10 Box Jumps 24/20 10 Alternating DB Snatch 50/35

Strength

A. 3 rounds each alternating movements with a partner: Row 300/250m 10 Thrusters 75/55 B. 3min/side: Super Couch OH Banded Mobility

Fitness

A. 4 rounds for time starting every 4min: 10 Burpees 400m Run B. Tabata Abmat Situps

FRIDAY

SPORTS: ATH opt

Athletics

20.2

Fitness

20.2

SATURDAY

SPORTS:ATH + STR

Athletics

A. For Time: 12-9-6 Ring Muscle Ups Hang Squat Cleans 165/115

Strength

A. Push Press 4-4-4-4 - Lifting every 2:30 B. 4 sets NFT: AMRAP (-1) Supine Bar Rows 3 DB TGU Per Side 50/35

Fitness

A. Lifting every 90 sec alternating movements: BB Press 6-6-6-6-6 10 Hanging Straight Leg Raises B. 3 RFT 12/9 Cal AB 12 Box Overs 24/20

OPEN GYM

WEEKDAYS & SAT

Crossfit 214 offers open gym for all our folks with unlimited membership any time the gym is open [i.e. classes are running].Please follow the Open Gym policies and defer to classes for use of space and sound. Courtyard access is weather-dependent. Have fun!

SUN

1:00pm 4:00pm