Kids Fit November 30, 2019
Kidsfit 11/30/19MetconT2 50-40-30-20-10 BS S2OH Synchro BFB (Time)50-40-30-20-10 Back Squats 95/65 S2OH AFTER each round, perform 15 synchronized Bar-facing burpees. Finish with Synchro burpees Break the back squats and s2oh up as you wish. For synchronized Bar-facing burpees, both athletes torso's must touch the floor at the same time on the same side of the bar. You do NOT need to jump over the bar at the same time. Rx+ 115/85 int: 75/55 beg: 55/35 Synchronized burpees (no bar) Choose a weight that allows you to stay moving quickly. You are thinking of trying to do 15+ reps every
CrossFit November 30, 2019
CrossFit 11/30/19Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 50-40-30-20-10 BS S2OH Synchro BFB (Time)50-40-30-20-10 Back Squats 95/65 S2OH AFTER each round, perform 15 synchronized Bar-facing burpees. Finish with Synchro burpees Break the back squats and s2oh up as you wish. For synchronized Bar-facing burpees, both athletes torso's must touch the floor at the same time on the same side of the bar. You do NOT need to jump over the bar at the same time. Rx+ 115/85 int: 75/55 beg: 55/35 Synchronized burpees (no bar) Choose a weight that allows you to stay moving quickly. You are thinking of trying to
CrossFit November 29, 2019
CrossFit 11/29/19Warm-upCoaches Choice10-15 minutes coaches choiceMetconT3 Bike, kb, WB chipper (Time)Teams of 3 100 Cal Bike 150 KB Swings 53/35 200 Wallballs 20/14 150 Goblet Squats 53/35 100 Cal Ski (Row if not available) Switch after every 400m Run 1 Partner is always running while the other 2 are switching in/out as needed to complete the reps. Only one person is working on the rep scheme at a time.
CrossFit November 28, 2019
Turkey Day! 11/28/19MetconWe are closed for Thanks Giving! Join in a local Turkey Trot or simply perform a 5k run on your own. 5k Run (Time)Max Effort 5k Run
BurgFit November 27, 2019
BurgFit 11/27/19Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5min rest between AMRAPs5rnds 2min amrap BBJO Cals Bike (5 Rounds for reps)5 Rounds 2 Minute AMRAP 15 Burpee Box Jump Overs 24/20 Max Calories Assault Bike Rest 1 Min between AMRAPs Score is calories completed EACH round (logging 5 different scores) Int: 12 Burpee Box jump overs 20/16 Beg: 8 Burpee Step-overs 20/16 Scale to keep burpee box jump overs no more than 80 seconds of your total time per round12 AMRAP Dball clean squat carry (AMRAP - Rounds and Reps) 12 Min AMRAP 1-2-3-4-5
Burg Barbell Club November 27, 2019
Barbell Club 11/27/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingMuscle Snatch (3x3 building)WeightliftingTall Snatch (3x3 building)WeightliftingSnatch (Heavy Single)20 minutes to build to a heavy single of the dayHomeworkReminder: Wednesday 11/27: No 730pm Class Thursday 11/28: Gym is closed for Thanks Giving Friday: 10am WOD only
CrossFit November 27, 2019
CrossFit 11/27/19Warm-upCoaches Choice10-15 minutes coaches choiceSkillMetcon (4 Rounds for reps)2 rounds of each, alternating In 2 minutes perform: 400m Run Max Bar MU Rest 1 min then directly into In 2 minutes perform: 400m Row Max HSPU Rest 1 min Score is total completed reps of Bar MU or HSPU for each round Round 1: Bar MU Round 2 : HSPU Round 3: Bar MU Round 4: HSPU Metcon21-15-9 DB Burpee Box, 100 dubs (Time)21-15-9 DB burpee Box step-overs 24/20 50s/35’s 100 DU after each round Cap: 16 min Int: 35/20's 50 DU or 200 Singles Beg: 20's/10's w/ 20/16" 100 Singles HomeworkReminder: Wednesday 11/27: No 730pm Class Thursday 11/28: Gym is
Kids Fit November 26, 2019
Kidsfit 11/26/19SkillPower Clean (Weight)Build to a heavy single if form is perfectMetcon10-1 PC, burpees (Time)10-1 Power cleans Burpees
Burg Barbell Club November 26, 2019
Barbell Club 11/26/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingDeadlift (7x2 building)WeightliftingBench Press (5x5 building)Accessory WorkGHD Situps (3x 30 reps)HomeworkReminder: Wednesday 11/27: No 730pm Class Thursday 11/28: Gym is closed for Thanks Giving Friday: 10am WOD only
CrossFit November 26, 2019
CrossFit 11/26/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSquat Total (Total Weight)30 minutes to complete all 3 lifts.MetconGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#Cap: 5 minutes Choose a weight that you could do touch and go for 10 reps, fresh. HomeworkReminder: Wednesday 11/27: No 730pm Class Thursday 11/28: Gym is closed for Thanks Giving Friday: 10am WOD only