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Gas Tank – Fri, Jul 28

CrossFit Boynton Beach – Gas Tank

Running (No Measure)

3 Sets

Run 400m at hard pace (target 1-mile)

Rest 1 minute between Sets

Rest 5 minutes

3 Sets

Run 400m at hard pace

Rest 1 minute between Sets

Rest 5 minutes

3 Sets

Run 400m at hard pace

CarlosGas Tank – Fri, Jul 28

 by  in CrossFit

A. CrossFit – Thu, Jul 27

CrossFit Boynton Beach – A. CrossFit

Thursday (Time)

10 Sets For Time
10/8 Calorie Bike Erg
10/8 Calorie Row
100m Farmers Carry; 53/35
– rest 1 min bet sets

CarlosA. CrossFit – Thu, Jul 27

 by  in CrossFit

A. CrossFit – Wed, Jul 26

CrossFit Boynton Beach – A. CrossFit

snatch work (Weight)

Snatch Deadlift + High-Hang Snatch + Snatch; 75% x5 sets

Wednesday (Time)

10 RFT
6 T2B
3 Power Snatch; 155/105

CarlosA. CrossFit – Wed, Jul 26

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A. CrossFit – Tue, Jul 25

CrossFit Boynton Beach – A. CrossFit

Tuesday (Time)

15 Wallballs; 20/14
15/12 Calorie Bike Erg/Ski
20 Alternating DB Snatches 50/35
15/12 Calorie Bike Erg/Ski
15 Wallballs 20/14
– rest 2 min, x3 sets

CarlosA. CrossFit – Tue, Jul 25

 by  in CrossFit

Gas Tank – Tue, Jul 25

CrossFit Boynton Beach – Gas Tank

Running (Distance)

Run 8 minutes at easy pace (1 Hour pace)

Run 8 minutes at moderate pace (20-30 min pace)

Run 8 minutes at easy pace (1 Hour pace)

CarlosGas Tank – Tue, Jul 25

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A. CrossFit – Mon, Jul 24

CrossFit Boynton Beach – A. CrossFit

Monday (AMRAP – Reps)

2 Min AMRAP
Run 100m
12 Front Squats; 155/105
– AMRAP RMU in Remaining Time
– rest 2 min, x4 Sets

CarlosA. CrossFit – Mon, Jul 24

 by  in CrossFit

Gas Tank – Mon, Jul 24

CrossFit Boynton Beach – Gas Tank

Bike Erg (Time)

Bike Erg 2000m at moderate pace ((pace you can hold for 20ish minutes)

Rest 2 minutes

3 Rounds

Bike Erg 600m at hard pace

Bike Erg 1000m at recovery pace

Bike Erg 400m at hard pace (slightly faster than first 600)

Rest 3 minutes between rounds

CarlosGas Tank – Mon, Jul 24

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Gas Tank – Fri, Jul 21

CrossFit Boynton Beach – Gas Tank

Run/Jog (Time)

3 Rounds:

Run 800m at moderate pace (5k)

Jog 400m at recovery pace

Run 400m at hard pace (target 1-mile) Jog 400m at recovery pace

Run 200m at very hard pace (800m) Jog 400m at recovery pace

Rest 5 minutes between rounds

CarlosGas Tank – Fri, Jul 21