• Monday, 062419 P

    Buddy week is coming!

    #

    Performance:

    A. Hang SqT Clean – establish a 2rm for the day. Time remaining, drop sets at 90%

    B. Amrap 7

    Ladder 3.6.9.12 etc

    Bar muscle ups

    Shoulder to overhead 155/108

    Burpees over bar

  • Saturday, 062219

    Fitness / Performance:

    A. Power Snatch complex

    :2 pause below knee power snatch + hang :2 second pause below knee power

    @65-75% x 4-5 sets

    B. Bent over BB Row 6-6-6-6 across

    C. Afap

    200m Row

    12/10 cal bike

    6 tng clean and jerks

    Rest 3 min x 5; ascend in weight each round

  • Friday, 062119

    Announcements:

    A. Have you signed up for our nutrition challenge ? Starting next Monday. See FB group and email Allie @ crossFit Free To join us and get info.

    #

    “Kelly”

    Five rounds for time of:
    Run 400 meters
    30 box jump, 24 / 20 inch box
    30 Wall ball shots, 20 / 14 pound ball

    Or

    Rowing “Kelly”

    Five rounds for time of:
    Row 500 meters
    30 box jump, 24 / 20 inch box
    30 Wall ball shots, 20 / 14 pound ball

    Post time to comments.

  • Thursday, 062019

    Team Thursday

    #

    A. Clean and jerk to single for the day in <15 min

    Rest 2-3

    B. 10 min alt rds 1:1

    10 c2b

    5 clean and jerk 135/93

    1 thruster

    Rest 2-3

    C. Afap

    100/80 cal bike

    50 t2b

    25 dB renegade devils press 50/35’s

    *^ burpee, renegade row each arm, devils press

  • Wed, 061919

    Announcements:

    A. Have you signed up for our nutrition challenge ? Starting next Monday. See FB group and email Allie @ crossFit Free To join us and get info.

    B. Join us for WL 101, Wed at 6:30p. Clean position day 1 starts this week.

    MAP TRAINING @70-80%

    3 rds

    400m run

    50’ Hs walk / 150′ bear crawl

    400m row

    3 rope climbs

    * 15 min cap

    @20 min mark

    *

    Emom X 10

    Minute 1: 5 burpees + 14 alt db snatch 50/35

    Minute 2: :30 hard effort machine of choice

    *option for 10 reps and heavier DB is there

  • Tuesday, 061819

    Welcome to CrossFit Free!

    #

    Announcements:

    A. Have you signed up for our nutrition challenge ? Starting next Monday. See FB group and email Allie @ crossFit Free To join us and get info.

    B. Join us for WL 101, Wed at 6:30p. Clean position day 1 starts this week.

    #

    A1. Weighted chin-ups : 3-3-3-3-3 ; heavy , across

    A2. Weighted ring support hold – :10-:15 hold x 5 sets

    *15 minutes

    B. Every 4-5 min x 4-5 sets

    25/20 cal bike + 15 Ghd sit-ups / weighted sit-ups

    **20 min

    *modify bike calories. Total at slowest for bike + core choice should be 3 minutes