• Thursday, 042519

    Team Thursday

    #

    Teams of 2

    A. 0-15 min

    100/80 cal bike

    200 double under

    30 clean and jerk 195/118

    B. @18 min – amrap 10

    Alt 1:1 rds

    5 burpees onto plays (45#)

    7 dB thrusters 50/35

    9/7 cal row

    @30 min – 8 min clock

    Max split jerk from rack

  • Wed, 042419

    WL Wed

    A. Back SqT : 3RM ; 5 second pause each rep

    B. Complex

    4 hang power cleans

    3 thrusters

    2 front squats

    1 s to Oh

    * To Max for the day

  • Tuesday, 042319

    Please join us in welcoming Janelle to the Coaching Staff at CrossFit Free! Over the next few months, she will be working her way into some coaching roles; running On Ramps, Private training and assisting with classes. When you see her next, throw a high five. Completing her level 1 was a big goal of hers and we are super excited to have her on the team.

    #

    All:

    Running clock

    3 rds

    800m run

    10 / 7 muscle ups / 10 burpee pull-ups

    Rest 5 min or winner wins depending on class

    3 rds

    20/16 cal bike

    75’ HS walk / 125′ bear crawl

    #

    Post class:

    Becomplete:

    1. Med ball twist throws x alt aides x 20-30 throws

    2. Side plank hold x 1 min each side x 3 sets each

    3. TgU – light reps x 10 each side

    4. kB windmills 4×5-6 each side

    5. Dead bugs x 15 reps x 4 set each side

    6. Crossover symmetry

  • Monday, 042219 Fu

    Ralph

    #

    Function:

    A1. Db / KB front rack lateral step up x 6 reps each leg

    A2. Single arm single leg KN deadlift crossbody x 6 reps each leg

    B. 21-18-15-12-9-6-3

    Wall balls

    Abmat sit-ups

    Cal row

    *20 min cap

  • Saturday, 042019

    A successful lifting session?

    #

    A. Repeats

    20/15 calorie bike

    40 double unders

    60’ dB oh lunge (30’ each arm and one arm overhead one arm front rack, regionals standard)

    400m concept 2 Of choice (bike, row,ski)

    20 alt Db snatch

    Rest 4 minutes x 4-5 rds

    **rotate c2 machines if you have options

  • Friday, 041919 Fu/Fi

    Have you checked out the CAP Podcast yet! Tune in. Today, Q and A episode 1 will go live.

    #

    Function / Fitness:

    A. Handstand obstacle Course Practice / Handstand walking – 10 minutes

    B. Afap

    500-m row

    25 strict pull-ups

    500-m row

    50 push-ups

    1,000-m row

    100 air squats