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

WOD

1 2 3 167

Saturday January 20, 2018

Peninsula CrossFit – CrossFit


Poster Warm Up (No Measure)


-Pick a Row, Run or Skip
-Pick three movements and do 15 reps.
-Vary movements each workout.
-5 min mobility

Metcon (AMRAP – Rounds and Reps)


Teams of 2:
AMRAP 20:
3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs
…..

Friday January 19, 2018

Warm Up 88 (No Measure)

15m Bear Crawl
20 Push-ups
15m Crab Walk
20 Jump Squats
15m Burpee broad jumps
30 Mountain Climbers
+
3 RNFT:
30 Sec Goblet Squat Pose
30 Sec Crab Pose

Metcon (Time)

For Time:
21 – 15 – 9:
Assault Bike for Calories
Thrusters (95/65) *7 min time cap*
7 min Rest

Scale 1:
@75/55

Scale 2:
@64/45

Metcon (Time)

For time:
15 – 12 – 9:
Row for Calories
Hang Squat Cleans (95/65) *7 min time cap*
7 min Rest

Scale 1:
@75/55

Scale 2:
@64/45

Metcon (Time)

For time:
12 – 9 – 6:
Lateral Burpees over Bar
Overhead Squats (95/65) *7 min time cap*
7 min Rest

Scale 1:
@75/55

Scale 2:
@64/45
1 2 3 167