CrossFit Class Times
Mon - Fri
6:00am, 9:30am, 5:00pm, 6:00pm
Mon/Wed/Fri
12noon
Tues/Thurs
4:00pm
Saturday
8:00am, 9:00am

WOD

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Saturday May 27, 2017

Peninsula CrossFit – CrossFit


Poster Warm Up (No Measure)


-Pick three movements and do 15 reps.
-Vary movements each workout.

Metcon (Time)


50x Deadlift (95/65)
50x Walking lunges
40x Back squat
40x Toes to bar
30x Power clean
30x Burpee box jumps (24/20″)
20x Thrusters
100x Double-unders

Friday May 26, 2017

Peninsula CrossFit – CrossFit


Warm Up 63 (No Measure)


10 Shuttle sprints Length of gym
(forward there, backward back)
+
2 RNFT:
10 Scap Pull Ups
10 Scap Push Ups
10 PVC Overhead Squats
10 Srict T2B/Leg Raise
10 Banded Side Step (per side)
+
60 Sec Plank


Weighted Walking Lunges (5×7)


*Use kettle bells or dumbells.
*Pick a weight heavy for you.

Metcon (AMRAP – Reps)


8 rounds for max reps
20 sec deadlift (185#)
10 sed rest
20 sec burpees
10 sec rest
20 sec pull ups
10 sec rest
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