CrossFit – Mon, Oct 10

Power CrossFit – CrossFit

WARM UP (No Measure)

500 meter light row

Shoulder ROM with broomstick

20 good mornings w/ broomstick

10 second hold squat position with elbows driving knees OUT

10 meter lunge deep w/ right leg and touch opposite elbow to the ground

10 meter lunge deep w/ left leg and touch opposite elbow to the ground

forearm stretches

Advertisement

CrossFit – Fri, Oct 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.

October 7th, 2022 (Time)

For Time
50 Wall Balls (20/14#)
50 calorie Assault Bike
50 Shoulder-to-Overhead (115/75#)
50 Walking Lunges

CrossFit – Tue, Oct 4

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, October 4, 2022 (3 Rounds for reps)

2 ROUNDS FOR REPS:
2 min Alt DB Hang Snatches (30/20#)
2 min Burpees
2 min Mountain Climbers (Right/left = 1)
2 min Ballslams (30/20#)
2 minute REST

CrossFit – Mon, Oct 3

Power CrossFit – CrossFit

Metcon (Time)

400m or 450 Row

25 Box Step ups or Jumps

25 Sit

WARM UP (No Measure)

500 meter light row

Shoulder ROM with broomstick

20 good mornings w/ broomstick

10 second hold squat position with elbows driving knees OUT

10 meter lunge deep w/ right leg and touch opposite elbow to the ground

10 meter lunge deep w/ left leg and touch opposite elbow to the ground

forearm stretches

Tuesday, September 20, 2022

Power CrossFit – CrossFit

WARM UP (No Measure)

Row 500m

Calf stretches

SamsonStretch

Caterpillar

1 ROUND NOT FOR TIME:

10 back extensions

10 knees to chest

10 toe kicks

10 butt kicks

10 unbroken double unders attempts

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

15 MIN AMRAP

•800m RUN BUY-IN

WITH TIME REMAINING:

•15 WALLBALLS (20/14)

•12/9 CAL ROW

•10 SIT-UPS

September 19, 2022

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.

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 15 minutes:

10 Plate to oh (35/25#)

20 Pushups

30 Air squats

STRENGTH

Back Squat