Mon April 21


Announcements

Sat, May 25 @ Aguadilla – Boot Camp 5k Race. Sign up at the box!!!

Main – CrossFit

View Public Whiteboard

Warm-up

Group Warm Up (No Measure)

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Mobility
IT band smash
Partner banded hamstring

Weightlifting

Overhead Squat (Find 1RM)

15 min

Metcon

Metcon (AMRAP – Rounds)

12 min
6 weighted box step ups 1.5/1p 24/20in
12 goblet squats 1.5/1p
18 Kettlebell swings 1.5/1p

Accessory Work

Weighted Sit-ups (4×25 )

Team WOD Sat

Announcements

Sat, May 25 @ Aguadilla – Boot Camp 5k Race. Sign up at the box!!!

Main – CrossFit

3 person teams

View Public Whiteboard

Warm-up

Group Warm Up (No Measure)

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Metcon

Metcon (Time)

Each person must complete the following;
30 wall balls 20/14
30 C2B pull ups
30 alternating pistols
30 alternating KB snatches 2/1.5p

Fri Apr 18

Announcements

Sat, May 25 @ Aguadilla – Boot Camp 5k Race. Sign up at the box!!!

Main – CrossFit

View Public Whiteboard

Warm-up

Group Warm Up (No Measure)

Follow Coach
Mobility
Quad Smash
Super Frog Stretch

Weightlifting

Back Squat (10×2 @60% 45sec rest)

Metcon

Metcon (Time)

4 rounds
200m sprint
8 Front squat 155/105
14 KB Swings 2/1.5p

Accessory Work

Banded Crunches (4×25)

Hang band on pull up bar then get on knee and perform crunch while holding band behind head.

Fri Apr 18


Announcements

Sat, May 25 @ Aguadilla – Boot Camp 5k Race. Sign up at the box!!!

Main – CrossFit

View Public Whiteboard

Warm-up

Group Warm Up (No Measure)

Follow Coach
Mobility
Quad Smash
Super Frog Stretch

Weightlifting

Back Squat (10×2 @60% 45sec rest)

Metcon

Metcon (Time)

4 rounds
200m sprint
8 Front squat 155/105
14 KB Swings 2/1.5p

Accessory Work

Banded Crunches (4×25)

Hang band on pull up bar then get on knee and perform crunch while holding band behind head.

Wed Apr 15

Announcements

Sat, May 25 @ Aguadilla – Boot Camp 5k Race. Sign up at the box!!!

Main – CrossFit

View Public Whiteboard

Warm-up

Group Warm Up (No Measure)

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shoulder mobility

Weightlifting

Deficit Handstand Push-ups (9×3 4in deficit strict 30sec rest)

Metcon

Metcon (Time)

EMON 16min
10 Plyo push ups even
25 double unders odd

Accessory Work

Banded Pull Aparts (4×20)

Mon Apr 14


Announcements

Sat, May 25 @ Aguadilla – Boot Camp 5k Race. Sign up at the box!!!

Main – CrossFit

View Public Whiteboard

Warm-up

Group Warm Up (No Measure)

Follow Coach
Mobility
Partner banded hamstring
Couch stretch

Weightlifting

Deadlift (15 min to find 1RM)

Metcon

Metcon (AMRAP – Rounds)

12 min
10 supermans
10 strict pull ups
10 OHS 155/105

Accessory Work

Good Mornings (Banded )

Hero WOD Sat


Announcements

Sat, May 25 @ Aguadilla – Boot Camp 5k Race. Sign up at the box!!!

Main – CrossFit

View Public Whiteboard

Warm-up

Group Warm Up (No Measure)

Follow Coach

Metcon

Forrest (Time)

3 rounds for time:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

Fri Apr 11


Announcements

Sat, May 25 @ Aguadilla – Boot Camp 5k Race. Sign up at the box!!!

Main – CrossFit

View Public Whiteboard

Warm-up

Group Warm Up (No Measure)

Follow Coach
Mobility
IT Band Smash
Foam roll hamstrings and glutes

Weightlifting

Back Squat (12×2 @55% 45sec rest)

Metcon

Metcon (AMRAP – Rounds)

8min
4 cleans 185/115
8 bar over burpees
12 Toes to bar

Accessory Work

Banded Reverse leg curls