PERFORMANCE
3 sets; back squat x3 reps
tough weight for all working sets, no fails, no building
3 RFT
25/20 calorie echo bike
20 front squats
run 200m
– rest 1 min bet sets
FITNESS
3 RFT
20/15 calorie echo bike
20 air squats
5 sets; dual DB front squat x10 reps
– rest 1 min bet sets
STRETCH/COOLDOWN
WALK 100M
Frog x:30 seconds
Pigeon x:30sec/leg
x2 sets
PERFORMANCE
Squat Clean; Work to A heavy Triple
For Time
24 HSPU
12 Squat Cleans; 155/105
20 HSPU
10 Squat Cleans; 155/105
16 HSPU
8 Squat Cleans; 155/105
16 min Time Cap
FITNESS
EMOM x12 minutes; hang power clean x3 reps
For Time
24 pushups
24 KB swings
20 pushups
20 KB swings
16 pushups
16 KB swings
16 min Time Cap
STRETCHING/COOLDOWN
Steated Forward Fold x:30 seconds
Saddle archer x:30sec/side
Steated Forward Fold x:30 seconds
PERFORMANCE
EMOM x15 min
1st; C2B pullup x8-16 reps;
2nd; Single Arm DB clean and jerk x6/arm
3rd; T2B x10-16 reps
4th; 25ft OH DB walking lunge (per arm)
5th; :30 seconds hallow body hold
10 min of sled pushing/pulling
work to a tough: 25m push/25m backwards drag
** this should be non-stop pushing, right into pulling. if the sled stops for more than a second, it’s too heavy
30/20 calories for time on skier
FITNESS
EMOM x15 min
1st; ring row x8-16 reps;
2nd; Single Arm DB clean and jerk x6/arm
3rd; Abmat situp x10-16 reps
4th; 25ft OH DB walking lunge (per arm)
5th; :30 seconds hallow body hold
10 min of sled pushing/pulling
work to a tough: 25m push/25m backwards drag
30/20 calories for time on skier
STRETCH/COOLDOWN
21-15-9
PVS shoulder pass throughs
** :30second child’s pose after each set
PERFORMANCE
4 sets for time
Ski / bike
15 shoulder to overhead; 95/65
12 burpee over bar
– rest 2 min
(round 1&3 ski 400m, Round 2&4 bike 20/14 calories)
FITNESS
4 sets for time
Ski / bike
15 DB S2O
12 burpee
– rest 2 min
(round 1&3 ski 400m, Round 2&4 bike 20/14 calories)
STRETCH/COOLDOWN
Puppy Dog x:30 seconds
Standing Stradle x:30 seconds
Frog Pose x:30 seconds
x2 sets
PERFORMANCE
Squat Clean
3, 2, 1, 3, 2, 1, 3, 2, 1; one set every 2:00
For Time;
12-9-6
Front Squat 155/105
HSPU (x2 HR pushup)
run 400m
12-9-6
power cleans 155/105
HSPU (x2 HR pushup)
**RX+ 185/125 & strict HSPU
FITNESS
KettleBell Goblet Squat;
one set every 2:00 x8 reps, X9 sets
For Time;
12-9-6
Box Jump
HSPU (x2 HR pushup)
run 400m
12-9-6
KB swing
HSPU (x2 HR pushup)
STRETCHING/COOLDOWN
Seated Cross Shin x1 min right side
Bound Angle x:30 seconds
Seated Cross Shin x1min Left side
Bound Angle :30 seconds
This Saturday we are playing paintball at 12pm at Extreme Rage Paintball Park. It comes out to roughly $40.00 per person (that includes all the rental stuff you’ll need). If you want to come play, email alex@crossfitboyntonbeach.com if you haven’t already done so!
PERFORMANCE
3 RFT
40/30 calorie bike/ski/row
12 Power Snatches; 135/95
18:00 time cap
3 sets NFT
10 DB bench press
6-10 strict pullups
FITNESS
3 RFT
30/20 calorie bike/ski/row
12 Dumbell Snatches
18:00 time cap
3 sets NFT
10 DB bench press
6-10 strict pullups
STRETCHIG/COOLDOWN
Saddle archer x:30sec/side
Standing Forward fold w/interlaced fingers x:20 seconds
low dragon x:1 min/side
PERFORMANCE
EMOM x15 min
1st; muscle up x2-6 reps (scale to 8-14 pullups)
2nd; alt DB snatch x12 reps
3rd; T2B x8-14 reps
4th; single arm DB s2oh x10/arm
5th; :30 seconds hallow body hold
10 min of sled pushing; work to a heavy/tough 50m push
30/20 calories for time on bike
PERFORMANCE
“THE SEVEN”
7 Rounds For Time:
7 Handstand push-ups
7 Thrusters (135/95) (115/75) (95/65) (75/55)
7 T2B
7 Deadlifts (245/175) (225/155) (205/135) (185/115)
7 Burpees
7 Kettlebell swings (70/44) (53/35) (44/26) (35/18)
7 Pull-ups
FITNESS
SAME
PERFORMANCE
For Time;
50/40 calorie ski/bike/row
40 Air Squats
30 box jump overs
20 burpee over bar
50/40 calorie ski/bike/row
20 burpee over bar
30 box jump overs
40 Air Squats
50/40 calorie ski/bike/row
FITNESS
For Time;
40/30 calorie ski/bike/row
30 KB swings
20 box jump overs
10 burpee over bar
40/30 calorie ski/bike/row
10 burpee over bar
20 box jump overs
30 KB swings
40/30 calorie ski/bike/row
STRETCH/COOLDOWN
3- step Hip Flow x:10sec per position (3 sets per side)
PERFORMANCE
Push Press + Push Jerk + Split Jerk; 10 minutes to build/practice the complex
For Time
30-25-15
Wallball
shoulder to overhead; 95/65
pullup
** 18 minute time cap
FITNESS
Push Press + Push Jerk + Split Jerk; 10 minutes to build/practice the complex
For Time
30-25-15
Wallball
dumbell shoulder to overhead
pullup
** 18 minute time cap
COOLDOWN/STRETCH
Twisted Lizard OR Lizard x:45 seconds left side
Seated, 1 Leg Forward Fold x:30 seconds Left Side
Twisted Lizard OR Lizard x:45 seconds Right side
Seated, 1 Leg Forward Fold x:30 seconds Right Side
2:00 foam roll lats
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