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Jul 04 2022

Tuesday 5/7/22 - Time Zone

CROSSFIT

CONDITIONING

Every 4 mins for 24 mins do:
50 Double Unders
25 Wall Balls
10/7 Echo Bike Calories

ACCESSORY

EMOM 8 mins:
15 Mb Leg Curls
15 Mb Roll Outs

FITNESS

Complete as many rounds as possible in 12 mins of:
12 Dumbbell Floor Press
15 Russian Kettlebell Swings
Row, 30 secs
Rest 30 secs
at 15 mins
Complete as many rounds as possible in 12 mins of:
12 Jumping Pull-ups
15 Plate Ground-to-Overheads
Bike Erg, 30 secs
Rest 30 secs
at 30 mins
Complete as many rounds as possible in 7 mins of:
Sled Push, 40 m
12 Tuck-ups

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Jul 02 2022

Monday 4/7/22 - Independence Day - Glen

CROSSFIT

GLEN
For time:
30 Clean & Jerks
Run, 1 mi
10 Rope Climbs
Run, 1 mi
100 Burpees
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

FITNESS

Every 5 mins for 30 mins do:
Ski Erg, 125 m
Row, 250 m
Bike Erg, 500 m

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Jul 01 2022

Saturday 02/07/22 - Maximum Echo

CROSSFIT

With a partner 1:1
Every 1:30 for 30 mins do:
10 Alternating Dumbbell Snatches
30 Double Unders
Echo Bike Calorie
Rest 1:30

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Jun 30 2022

Friday 1/7/22 - Sharing is Caring

CROSSFIT

STRENGTH

Every 1:30 for 12 mins, alternating between:
6 Back Squats
10 Dumbbell RDL

CONDITIONING

For 5 cycles: AMRAP in 4 mins of:
Row, 500/400 m
Max Rep Wall Balls
Rest 1 min between each cycle.
For each cycle restart the AMRAP.

FITNESS

In teams of 3:
Complete as many rounds as possible in 30 mins of:
Bike Erg Max Metres
Max Rep Burpees
Run, 400/300 m
*runner is the timing piece

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Jun 29 2022

Thursday 30/6/22 - Reeling it in

CROSSFIT

SKILL

Every 2 mins for 10 mins do:
2 Rope Climbs
15 Hollow Rocks

CONDITIONING

For time:
100 Double Unders
50 AbMat Sit-ups
Kettlebell Farmers Walk 100 m
80 Double Unders
40 AbMat Sit-ups
Kettlebell Farmers Walk 100 m
60 Double Unders
30 AbMat Sit-ups
Kettlebell Farmers Walk 100 m
40 Double Unders
20 AbMat Sit-ups
Kettlebell Farmers Walk 100 m

FITNESS

4 rounds for time of:
Bike Erg, 600/450 m
25/20 Glute Bridges
20/14 Jumping Lunges
15/10 Banded Monster Walks
Rest 2 mins
18 min cap

4 rounds for time of:
Row, 300/225 m
25/20 Dips
20/14 Dumbbell Push Press
15/10 Alternating Plank Press Ups
Rest 2 mins
18 min cap

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Jun 28 2022

Wednesday 29/6/22 - Broken Record

CROSSFIT

STRENGTH

Every 2 mins for 16 mins, alternating between:
2 Deadlifts
Max Rep Push Ups

CONDITIONING

AMRAP in 12 mins:
9 Pull-ups
12 Push Press
15/10 Echo Bike Calories

FITNESS

For 6 cycles: AMRAP in 3 mins of:
30/20 Kick Sits
Bike Erg, 250/175 m
20/12 Air Squats
Ski Erg, 150/100 m
Max Cal Assault Bike
Rest 3 mins between each cycle
For each cycle restart the AMRAP

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