Wednesday


336 CrossFit – CrossFit

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Endurance

Metcon (AMRAP – Reps)

2 rounds

3 min AMRAP

Row 500m

Max Double Unders

—rest as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

8 Over the Bar Burpees

10 Overhead Squats (115/75)

12 HR Pushups

15 AbMat Situps

RX+ (135/95)

Tuesday


Announcements

Reminder – Today 9 am is out first Capacity Class. So there is no longer a CrossFit Class Tuesday’s at 9 am.

336 CrossFit – CrossFit

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Weightlifting

Split Jerk (3-3-2-2-1-1)

Metcon

Metcon (Time)

4 Rounds

12 Pullups

6 Power Cleans (155/105)

12 Box Jumps (24/20″)

RX+

(Sub 3 Bar MuscleUps) (185/125)

Tuesday


Announcements

Reminder – Today 9 am is out first Capacity Class. So there is no longer a CrossFit Class Tuesday’s at 9 am.

336 CrossFit – Capacity Class

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Tabata SU/DU then planks (AMRAP – Reps)

Tabata – 20 sec ON / 10 sec OFF

Single Under or Double Unders

rest 2 min

Front Plank

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

cash in – 1000m Row

10 Burpees

15 Wall Ball 14/10

100m Run

Monday


336 CrossFit – CrossFit

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Weightlifting

Back Squat (5 x 3)

Metcon

Metcon (Time)

3 rounds

400m

40ft Walking Lunge holding KB

15 KB Swings (70/53)

40ft Walking Lunge holding KB

Saturday

336 CrossFit – CrossFit

You will have 10 mins to complete each section. You will then immediately rotate to the next workout.

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Metcon (Time)

Partner “Jackie”

1000m Row

50 Thrusters (45/35)

30 Pullups

Metcon (Time)

Partner “Diane”

21-15-9

Deadlifts (225/155)

Handstand Push-ups

Metcon (Time)

Partner “Karen”

150 Wallballs

Friday

336 CrossFit – CrossFit

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Weightlifting

Shoulder Press (5-5-5-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

Buy-In: 1000m Row

10 Burpee Pullups

10 Squat Clean Thruster (115/75)

–Compare to 6/6/2014

Thursday

336 CrossFit – CrossFit

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Metcon

Ralph (Time)

4 Rounds for time of:
8 Deadlifts, 250#
16 Burpees
3 Rope Climbs, 15′
600m Run
Women’s RX Deadlift = 165