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 September 23, 2017

Peninsula CrossFit – CrossFit


Poster Warm Up (No Measure)


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

Metcon (AMRAP – Rounds and Reps)


AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

Friday September 22, 2017

Peninsula CrossFit – CrossFit


Warm Up 2 (No Measure)


20 Turkish Get Ups
50 Double Unders/150 Single Skips
10 Box Jumps (high for you)
+
2 RNFT:
10 Hydrant w/ leg ext (/side)
10 Rainbow (/side)

Power Clean (3-3-2-2-1-1)

Metcon (AMRAP – Rounds)


EMOM 10
Even: 20/15 Calorie Row
Odd: 10 Thrusters (115/80)
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