This week's training

See workout leaderboards on Beyond the Whiteboard.

 

Jun, 18 - Jun, 23, 2018

MONDAY

SPORTS: ATH

Athletics

Fitness

QuickFit

A. Power Clean 1-1-1-1-1 - Lifting Every 90 sec - All sets within 90% of Heaviest set - Find a new PR if possible B. 2 RFT: 75 Double Unders 50 Deadlift 135/95 25 Burpees
A. "Dianne" 21-15-9 Deadlift 225/155 HSPU
A. 100 Wallball for Time 20-10/14-9 Every minute on the minute complete 3 burpees

TUESDAY

SPORTS:ATH + STR

Athletics

Strength

Fitness

QuickFit

A. 4 Intervals, each for time of: 400m Sprint 20 Hang Power Cleans, 95/65 20 Push Press, 95/65 Rest 2min between rounds - record time for each round
A. Front Squat 5-3-1-5-3-1-1-1 - Lifting Every 2min - Find a new PR B. 3 sets alternating every 2min: 3-5 Strict Weighted Ring Dips 10 Hanging Straight Leg Raise
A1. Back Squat 2-2-2-2-2 - rest 30 sec A2. Ring Pushups 6-8 reps x 5 sets - rest 60 sec B. 4 sets: 15 Banded Good Mornings 10 Hanging Straight Leg / Knee Raises
A. 3 sets: 30sec AB for Max Cals Rest 90 sec 30 sec Row for Max Cals Rest 90 sec

WEDNESDAY

SPORTS: REST

Athletics

Fitness

QuickFit

A. AMRAP 18min 7 Box Overs 24/20 7 Steps DB Front Rack Walking Lunge R 70/50 14 WallBall 7 Steps DB Front Rack Walking Lunge L 70/53 Dumbell walking lunge done with a single dumbell in the front rack Compare to 2-15-18
A. AMRAP 24min with a Partner: 15 Push Press 95/65 9 Burpee Box Over 24/20 15/12 Cal Row Partners alternate full rounds
A. "Helen" 3 RFT Run 400m 21 KBS 53/35 12 Pullups

THURSDAY

SPORTS:ATH + STR

Athletics

Strength

Fitness

QuickFit

A. For Time: 21 Ring Muscle Ups 36 Hang Squat Cleans 135/95 51 Cal Row
A. Split Jerk 3-3-3-3 - Lifting every 2min - all sets within 80% of heaviest set B. Front Rack Walk Outs - 4 x 15 sec starting every 2:30 @ 110%+ of 1RM FS
A, Alternating EMOM x 12min (6 sets) Even: 3 Power Cleans - building in weight Odd: 3 Strict Press (from rack) - building in weight
B. AMRAP 7min 7 Tire Flips 7 In and Out Burpees 14 Sledge Hammer Strikes

FRIDAY

SPORTS: (ATH opt)

Athletics

Fitness

QuickFit

A. Med Ball Toss for Distance - 8 Attempts Men: 30# Medball Women: 20# Medball B. AMRAP 4min 7 Tire Flips 7 In and Out Burpees Rest 4min AMRAP 4min 7 Ball Slams 40/30 14 Sledge Hammer Strikes
A. Rope Climb Practice B. 21 DB Thrusters 50/35 3 Rope Climbs 15 DB Thrusters 2 Rope Climbs 9 Thrusters 1 Rope Clmb
A. AMRAP 10min 10 Jumping Pullups 15 Walking Lunges 20 Abmat Situps

SATURDAY

SPORTS:ATH + STR

Athletics

Strength

Fitness

A. Team Kalsu With a partner Complete a combined 100 Thrusters for time 135/95 Every minute on the minute do 5 burpees - start the workout with burpees There is a 20min time cap
A. OHS 8-8-8 - Lifting Every 2:30 - All sets within 80% of heaviest B. 3 sets NFT: 10 GHR (GHD) to parallel with floor and back up - no hip flexion 10 TRX Plank to Pike
A. EMOM x 5 10 Bar Kips B. 5 Rounds for Time: 15 OHS 75/55 12 Burpees 9 Toes to Bar

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