CrossFit Workouts

Weightlifting Four Sets: Deadlift (3-4 Reps) Rest 20 Sec Ring Dips (8-10 Reps) Rest 2 Minutes Metcon (Time) For time: 15 Deadlifts (225/155 lb) 30 Wall Ball Shots (20/14 lbs) 12 Deadlifts 24 Wall Ball Shots 9 Deadlifts 18 Wall Ball Shots  
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Metcon Complete as many rounds and reps as possible in 6 minutes of: 5 Dumbbell Snatches (each arm) 10 Burpees Over the Dumbbell Rest 4 minutes, and when the running clock reaches 10:00… Complete as many rounds and reps as possible in 6 minutes of: 10 Wall Ball Shots 10 Hand-Release Push-Ups Rest 4 minutes, and when the running clock reaches 20:00… Complete as many calories as possible in 6 minutes of: Row for Calories  
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  Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – Noon
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Weightlifting Four sets of: Single Arm Dumbell Press (4-6 reps each arm) Rest 90 Seconds Romanian Deadlift (6-8 reps @ 30X1) Rest 90 Seconds Metcon (AMRAP – Rounds and Reps) Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of: 3 Dumbbell Man-Makers 6 Burpee Pull-Ups 9 Box Jumps (24″/20″) Man-Makers (push up – L Row – Push up – R Row – Power Clean – Push Press)  
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Trail Run Thursday at 6:00pm at Matthew Winters, click here for details. – Metcon Five rounds for time of: 400 Meter Run 7 Sandbag Push Press (70/50lb) 14 Sandbag Back Squats (70/50lb) *Partner people up and have half of the class start on the run and the other half start on the sandbags  
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