05.01.19 WEDNESDAY

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CrossFit

STRENGTH/SKILL
20 Minutes on the clock in teams of 2:

10 Minutes of Max Sets of Farmer Carry
10 Minutes of Max Sets of Sledpull Powerwalk or Sledpush

METCON
10 Minutes on the clock in teams of 2:
5 Minutes of Max DB Man Makers
5 Minutes of Max Turkish Get-up (client choice of weight)

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BootCamp

STRENGTH/SKILL
3 Rounds:
– 20 DB Squat Jumps
– 15 DB Bent over rows
– 20 DB Front Squats
METCON
For Time:
– 20 Box Jumps/Step-ups
– 40 Ring Rows
– 80 Wall Balls
– 160 DU/ 320 SU

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04.30.19 TUESDAY

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CrossFit

STRENGTH/SKILL
Floor Press (Close Grip: 3/5 x 5 @70%)
METCON
AMRAP 15:
5 HSPU
10 Burpee Pull-ups
15/10 Calorie Bike (or 20/15 Calorie Row)

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BootCamp

STRENGTH/SKILL
EMOM x 10:00
– 4 DB Front Squats
– 4 DB Push Press
– 4 DB Thrusters
METCON
Every 3:00 x 6 Rounds
A) 500m Row
B) 8 DB Snatches (alt.)
8 DB OHS (alt.)
8 Burpees over DB

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04.29.19 MONDAY

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CrossFit

Strength/Skill
Banded Deadlift (5-4-3-2-1+.)
BENCHMARK METCON
“Simple Man”
For time:
15-10-5
Power Cleans (155, 105)
Front Squat (155, 105)

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04.27.19 SATURDAY

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CrossFit

METCON
AMRAP 30 with a partner:
Buy in:
400 Meter Partner Buddy Carry (split as needed)
Then,
With remaining time AMRAP:
400 Meter Row
30 Wallballs (20, 14)
20 T2B
10 Burpees
Rx+:(Burpees Over the Rower)

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04.26.19 FRIDAY

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CrossFit

STRENTGTH/SKILL
Floor Press (5-4-3-2-1+.)
BENCHMARK METCON
“Heart Breaker”
AMRAP 8:
15 Push Press (115, 75)
15 SDHP (115, 75)

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04.25.19 THURSDAY

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CrossFit

STRENGTH/SKILL
1: Power Clean (3/5 x 3 @80%, every 90s.)
2: Back Rack RFESS (2/4 x 5 ea. Rest 90s.)
METCON
8 Rounds of:
20s Sled push Sprint

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BootCamp

STRENGTH/SKILL
For Time:
20 Ball Slams
20 Step-ups
20 Calorie Row
16 Ball Slams
16 Step-ups
16 Calorie Row
12 Ball Slams
12 Calorie Row
12 Step-ups
8 Ball Slams
8 Step-ups
8 Calorie Row
METCON
For Time:
2 Rounds of:
– 15 Ring Rows
– 10 OH Walking Lunges (ea)
2 Rounds of:
– 15 Ring Rows
– 20 Weighted Lunges (ea)
2 Rounds of:
– 15 Ring Rows
– 30 Walking Lunges (ea)

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04.24.19 WEDNESDAY

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CrossFit

METCON 
With a partner:
0:00 – 8:00
Max 400 meter runs
8:00 – 16:00
Max Power Snatches (135, 95)
16:00 – 24:00
Max 400 meter runs

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BootCamp

STRENGTH/SKILL
3 Rounds for Time:
– 18 Air Squats
– 30 Knee Raises
– 42 Double Unders/42 Single Unders
METCON
7:00 AMRAP
– 28 Double Unders/28 Single Unders
– 14 Walking Lunges
– Rest 90s
3:00 AMRAP
– Max Wallballs

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04.23.19 TUESDAY

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CrossFit

STRENGTH/SKILL
1a: DB Bench Press (Neutral Grip: 2/4 x 8.)
1b: Ring Rows (With Rotation: 2/4 x 12.)
METCON
EMOM 12:
ODD Minutes: Handstand Push-up Volume Accumulation or Practice
EVEN Minutes: Double Unders Volume Accumulation or Practice
Then once EMOM is complete,
Not for time:
21-15-9
Push-ups (or Box Push-ups)
DB Hammer Curls

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BootCamp

STRENGTH/SKILL
12:00 EMOM
Minute 1: 20 Situps
Minute 2: 20 Knee Raises
Minute 3: 20 DB Strict Presses
Minute 4: 20 DB OHS (10ea. arm)
METCON
Every 4:00 x 3 Rounds
– 20 Calorie Row
– 15 T2B or Toes-to-post
– 10 DB Clean & Jerks

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04.22.19 MONDAY

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CrossFit

STRENGTH/SKILL
Back Squat (5-4-3-2-1+. Rest 2:00)
METCON

AFAP for time:
60 Romanian Deadlifts (135, 95)
50 Front Rack Reverse Lunges (135, 95) (total)
40 weighted straight leg sit-ups

Rx+:(155, 105)

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04.20.19 SATURDAY

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Saturday, April 20 @ 9:00AM – This 9AM class will be FREE for EVERYONE, so you are all invited! No CrossFit experience necessary – grab your friends for a fun workout and start the weekend on the right track!!! You do not need to know a CFE Member to show up, simply come in a couple minutes early, fill out a waiver, and get hustlin’! Just come in and have some fun!!! Experience what CrossFit Equality is all about and get to see our new box for the first time!

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