First CrossFit Facility in Central FL since 2007
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Rowing
For time in teams of 2 (solo do 1/2 reps)
Rx (35 min cap)
Run or Row 1 mile
50 Front Squats (pick load)
50 Sit-ups
50 Push-ups
50 Sit-ups
50 Deadlifts (same bar)
50 Sit-ups
Rx+ (40 min cap)
Run or Row 1.5 miles
50 Back Squats (pick load)
100 Sit-ups
50 Bench Presses (same bar)
100 Sit-ups
50 Deadlifts (same bar)
Kids class
Mobility, then
How many rounds can you do in 20 minutes of:
10 Ring Dips
20 Burpees
30 Wall Balls
40 Double Unders
Go in teams of 2 if desired.
For Rx+ do Ring Muscle Ups & everything else stays the same.
Extra: Up to you
Sean & Ryan
Every 90-120 seconds with increasing loads do:
Basic: Clean (any style) + Front Squat + Jerk
Advanced: Squat Clean + Hang Squat Clean + Jerk, then
How many rounds can you do in 12 minutes of:
3 Handstand Push-ups (strict for the first 5 rds; 25's+ABMAT/10's+ABMAT)
6 Box Jumps (24/20)
9 Swings (55/35)
For Rx+ do HSPU's on 45+10's+ABMAT/45's+ABMAT (first 5 strict as well) & swing more weight.
Extra: Go for a run or Row 10-20 minutes.
Before the run
Every 60-90 seconds with small increases do:
Basic: Hang Power Snatch + Paused Overhead Squat
Advanced: Hang Squat Snatch (no belts), then
How high up the ladder can you go in 10 minutes of:
1 Chest To Bar Pull-up
24' Overhead Walking Lunges (25/15 - use DB or KB; one arm)
2 Chest To Bar Pull-ups
24' Overhead Walking Lunges
3 Chest To Bar Pull-ups...
Switch arm either every 12' on lunges or every round - up to you.
For Rx+ do Bar Muscle Ups & 35/25 or more.
Extra: Deadlift 3-3-3-3... (no belts; off elevation if desired)
Denzel
Back Squat 4-3-2-1 at the same load, then
For time:
700 m Row
70 One Arm Push Presses (pick load; total reps)
7 Rope Climbs
For Rx+ use at least 35/25 & climb legless (first 3 for ladies).
Extra: Muscle Up practice and/or extra mobility
Swings
Bent Over Rows & Shoulder Presses 5-5-5-5-5... (no belts, small increases for 5-7 sets), then
How many rounds can you do in 10 minutes of:
6 Push-ups
8 Air Squats
12 Renegade Rows (total reps; pick loads)
For Rx+ do Push-ups on DB's & use at least 35's/25's.
Extra: Climbing Board & Double Under practice
Anne
Front Squat 5-5-5-5-5..., then
For time (in teams of 2):
700 meter Farmer Carry (pick loads)
60 Toes To Bar
50 Thrusters (same load)
Solo - go lighter on farmer carry & do 1/2 the reps (30 & 25).
Carter
Hang Power Clean & Jerk 1-1-1-1-1... (no belts), then
Rx
How many rounds can you do in 9 minutes of:
3 Pull-ups
6 Step Ups (24/20; total steps)
9 Air Squats
Rx+
With a continuously running clock do:
1 Chest To Bar Pull-up on the 1st minute
2 Chest To Bar Pull-ups on the 2nd minute
3 Chest To Bar Pull-ups on the 3rd minute...
Begin each minute with 5 Box Jumps (24/20). Don't rip. Must get at least 8 rounds (if you can't do 5+ Strict Chest To Bar Pull-ups in a row - do Rx).
Extra: Extra mobility/stretching and/or go for a run.
About to go for a run
Deadlift 1-1-1-1-1... (no belts) & Weighted Pull-up (Chest To Bar) 1-1-1-1-1..., then
How many rounds can you do in 15 minutes of:
9 Burpees
15 Wall Balls
21 Sit-ups
Extra: Strict Bar or Ring Muscle Up practice.
Handstand Push-ups
Every 90-120 seconds with small increases do:
Snatch + Hang Snatch + Paused Overhead Squat* (no belts; unbroken),
* - If doing Squat Snatches - pausing at catch on Hang Sq Sn counts as the Paused OHS), then
How high up the ladder can you go in 13 minutes of:
1 Handstand Push-up (25's+ABMAT/10's+ABMAT; strict)
1 Front Squat (keep the same bar or pick load)
2 Handstand Push-ups
2 Front Squats
3 Handstand Push-ups
3 Front Squats...
Begin the 12 minutes with an 800 meter Row Buy in.
For Rx+ row 1000 meters & do Ring Handstand Push-ups.
Extra: Climbing board
