Power CrossFit – CrossFit
December 13, 2022 (No Measure)
10-9-8-7-6-5-4-3-2-1
Deadlifts (BW)
Burpee Pull-ups
10 Calorie Row after each set
CrossFit – Mon, Dec 12
Power CrossFit – CrossFit
December 12, 2022 (No Measure)
400 m Row
21-Thrusters
21- GHD sit-ups
400 m Run
15-Thrusters
15-GHD sit-ups
400 m Run
9-Thrusters
9-GHD sit-ups
400 m Row
RX plus-95/65#
RX-65/45#
CrossFit – Fri, Nov 11
Power CrossFit – CrossFit
Warm up (No Measure)
-1000m ROW, 800m Jog, or 4 minute slow Bike.
-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.
November 11, 2022 (AMRAP – Rounds and Reps)
AMRAP IN 20:
10 Burpees over the DB
15 Toes to Rig
20 Alt DB Lunges (alt dumbbell every lunge)
CrossFit – Mon, Nov 7
Power CrossFit – CrossFit
Warm up (No Measure)
-1000m ROW, 800m Jog, or 4 minute slow Bike.
-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.
Monday, November 7th, 2022 (Time)
4 ROUNDS FOR TIME
•400/350 meter ROW
•5 CLUSTERS (95/65#)
•20 Toes to Rig
CrossFit – Tue, Nov 1
Power CrossFit – CrossFit
Warm up (No Measure)
-1000m ROW, 800m Jog, or 4 minute slow Bike.
-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.
Tuesday, November 1, 2022 (Time)
5 Rounds:
-40 meter bear crawls pushing a Medball (20/14#)
-40 meter broad jump
-20 Box Step-ups
CrossFit – Sun, Oct 30
Power CrossFit – CrossFit
Monday, October 31, 2022 (Time)
40-30-20-10
Alt DB Hang Power Snatch
T2R
Goblet Squat
RX Plus-(50/35#)(K2E)
RX-(35/20#)
Warm up (No Measure)
-1000m ROW, 800m Jog, or 4 minute slow Bike.
-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.
CrossFit – Thu, Oct 27
Power CrossFit – CrossFit
Thursday, October 27, 2022 (Time)
4 Rounds:
500 Meter Row
15 GHD Sit-ups
30 Double Unders or 100 singles
CrossFit – Tue, Oct 25
Power CrossFit – CrossFit
Tuesday, October 25, 2022 (Time)
For Time
400 meter Run
20 Dumbbell Hang Power Clean-and-Presses (2×40/25#)
400 meter Run
20 Dumbbell Thrusters (2×40/25#)
400 meter Run
20 Dumbbell Burpees and Presses (2×40/25#)
400 meter Run
CrossFit – Mon, Oct 24
Power CrossFit – CrossFit
Warm up (No Measure)
Row 1000 meters or Jog 800 meters
50 double unders
2 Rounds NOT FOR TIME:
10 push press with an empty bar
10 sit ups
10 air squats
10 good mornings with a broomstick
Monday, October 24, 2022 (Time)
100 Wallballs (20/14#)
100 Wallball sit-ups
Partition any way
CrossFit – Tues, Oct 18
Power CrossFit – CrossFit
“Ivan the Terrible” (Time)
5 Rounds For Time
90 Seconds Jump Rope
50-40-30-20-10 Reps of:
Lunges
Push-Ups
Sit-Ups
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