This week's training

See workout leaderboards on Beyond the Whiteboard.

 

May, 28 - Jun, 2, 2018

MONDAY

SPORTS: ATH

Athletics

Fitness

QuickFit

MURPH
MURPH

TUESDAY

SPORTS:ATH + STR

Athletics

Strength

Fitness

QuickFit

A. For Time: 12-9-6 Ring Muscle Ups 24-18-12 Cal Row
A. Weighted Strict Pullup 1-1-1-1-1 - Lifting Every 2min - lightest set within 90% of heaviest set - calculate load lifted as body weight + external load B. 3 sets alternating starting every 90 sec: 12 Unbroken DKBS - Heavy 12 DB Walking Lunges - DB held at sides
A. Helen 3 RFT: 400m Run 21 KBS 53/35 12 Pullups
A. 4 sets each for time starting every 4min: 30 Unbroken KBS Sprint 200m

WEDNESDAY

SPORTS: REST

Athletics

Fitness

QuickFit

A. Complete 6 rope climbs not for time. Chose from: Rope climb with feet Legless rope climb (strict) Legless rope climb kipping L-Sit Rope Climb Straddle Rope Climb B. 5min Max Assault Bike Cals Rest 4min 3min Max Burpees Post score for both calories and burpees - compare to 10-6-2017
A. AMRAP 12min 3 Power Cleans 135/95 6 Pushups 9 Air Squats
A. For Time: 15 DB Hang Squat Cleans 50/35 30 Burpees 15 DB Hang Squat Cleans 50/35

THURSDAY

SPORTS:ATH + STR

Athletics

Strength

Fitness

QuickFit

A. 7 RFT 7 Power Cleans 155/105 14 Hand Release Pushups B. 3 sets: 10 Hollow Rocks 10 V-Ups 10 Straddle Ups 10 Windshield Wipers Rest as needed
A. Push Jerk 1-1-1-1-1-1-1 - lifting every 2:00 - Either set a new PR or get 7 singles over 90% of your heaviest single for the day B. 3 sets: 12 Weighted Hip Extensions (GHD) 12 Press Compression (Rower)
A. AMRAP 22min with a partner Row 250m 15 Wallball 10 Box Jumps 24/20 One partner working at a time, alternate full rounds
A. AMRAP 10min 10 Supine Bar Rows 20 Walking Lunges

FRIDAY

SPORTS: (ATH opt)

Athletics

Fitness

QuickFit

A. 3 Rounds for Time: 30 Double Unders 20 WallBall 20-10/14-9 30 Double Unders 20 KBS 70/53
A. Push Press 5-5-5-5-5 - Lifting every 2min B. 5 RFT: 10 Toes to Bar / Bar Kip + Knee Raise 20 Air Squats
A. Tabata Mashup :20 sec Max Ball Slams :10 rest :20 sec Max AbMat Situps :10 sec rest x 8

SATURDAY

SPORTS:ATH + STR

Athletics

Strength

Fitness

A. For Time with a partner: Run 400m 40 Box Jumps 30/24 Run 400m 40 CTB Pullups Run 400m 40 DB Snatch 70/50 Run 400m 40 Burpees Runs must be completed together, partners may split the workload of the other movements any way
A. Front Squat 3-3-3-3 - Lifting Every 2min - Hold a 3 second pause in the bottom of each rep B. 3 sets: Weighted Ring Dips 3 reps - no rest Strict Ring Dips Max Reps - no rest Kipping Ring Dips Max reps - Rest 3-4min Rest 3min Each set should be completed without leaving the rings
A. 3 sets: 90 sec Single Unders 30 sec rest B. 5min Max Assault Bike Cals Rest 4min 3min Max Burpees Compare to 10-6-17

OPEN GYM

WEEKDAYS & SAT

SUN

 
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!
1:00pm 4:00pm