Keep it down

Announcements

3rd Annual Barbells for Boobs breast cancer detection fundraiser is Sat Nov 15. Go to barbellsforboobs.org to creat your personal donation page and join Team CrossFit 787.

CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach
Mobility

Banded frog

Couch stretch

Weightlifting

Deadlift (8×1 banded at 50% every 30sec)

Metcon

Metcon (Time)

5 rounds

15 Kettlebell swings 2/1.5p

15 burpees

Accessory Work

Banded Crunches (4×30)

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

B4B Grace prep


Announcements

3rd Annual Barbells for Boobs breast cancer detection fundraiser is Sat Nov 15. Go to barbellsforboobs.org to creat your personal donation page and join Team CrossFit 787.

CrossFit 787 Mayaguez, Main – CrossFit

View Public Whiteboard

Warm-up

Group Warm Up (No Measure)

Follow Coach
Mobility

Banded front rack stretch

Triceps smash

Weightlifting

Push Press (Find heavy triple)

Metcon

Metcon (Time)

21-15-9

Power cleans 155/105

Hand release push ups

Accessory Work

Banded Pull Aparts (3×20)

Tuesday fun


Announcements

3rd Annual Barbells for Boobs breast cancer detection fundraiser is Sat Nov 15. Go to barbellsforboobs.org to creat your personal donation page and join Team CrossFit 787.

CrossFit 787 Mayaguez, Main – CrossFit

View Public Whiteboard

Warm-up

Burpee Dodge Ball (No Measure)

10 min warm up

Metcon

Metcon (AMRAP – Rounds and Reps)

25 min

800m run

10 L pull ups

15 box jump overs 24/20

20ft hand stand walk

Its all in the Hips

Announcements

3rd Annual Barbells for Boobs breast cancer detection fundraiser is Sat Nov 15. Go to barbellsforboobs.org to creat your personal donation page and join Team CrossFit 787.

CrossFit 787 Mayaguez, Main – CrossFit

View Public Whiteboard

Warm-up

Group Warm Up (No Measure)

Follow Coach
Foam Roll

Hamstrings

Gluts

Low Back

Weightlifting

Good Mornings (Find 5RM)

Metcon

Metcon (10 Rounds for weight)

EMOM 10min

15 double unders

3 touch and go Squat Cleans @70%

Accessory Work

Kettle Bell Swings (1×100 russian)

Tempo 3


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach
Mobility

Banded Oly wall squat

Quad smash

Back Squat (10×2 @60% 10×0 tempo)

Metcon

Metcon (Time)

3 rounds

400m run

25 wall ball 20/14

20 toes to bar

15 hang squat snatch 95/65
Rx+ 115/75

Accessory Work

Good Mornings (1×100 banded and seated)

Keeping it Strict


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Bring Sally Up, Bring Sally Down (No Measure)

Back squats 135/95
Mobility

Tricep Smash

Lat Foam Roll

Weightlifting

Strict Press (Find 2RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10min

50 double unders

15 kettle bell swings 1.5/1

8 strict pull ups

Accessory Work

Banded Face Pulls (1×100)

Keep it down…


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Burpee Dodge Ball (No Measure)

10 min warm up

Metcon

Metcon (AMRAP – Rounds)

30 min at 75-80% pace

20 burpees

10 barbell turkish get ups 45/35 (alt)

20 medball cleans 20/14

1min handstand hold

It sure is dirty in here….


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Clean Progression

3 Front Squat

3 Hip PC

3 Above knee PC

3 Below Knee PC

3 Floor to below knee

3 Floor to below knee pause then PC

3 PC from floor

3 PC to pause then FS

3 Cleans
Mobility prior to progression

Foam Roll Ankle

Partner Hamstring stretch

Weightlifting

Power Clean (Find heavy single)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min

200m run

10 front rack stationary lunges 135/95 (alternating)

10 sumo dead lift high pulls 135/95

Accessory Work

Sit-ups (4×25 weighted )

Hero WOD Sat


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach

Metcon

Arnie (Time)

For Time:
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm