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 November 18, 2017

Peninsula CrossFit – CrossFit


Poster Warm Up (No Measure)


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

Metcon (Time)


100m Run
10 Burpee Broad Jump
200m Run
20 Pull Ups
300m Run
30 Lunges
400m Run
40 Kettlebell Swings @ 53/35
400m Row
40 Goblet Squat @ 53/35
300m Row
30 Sit Ups
200m Row
20 Toes 2 Bar
100m Row
10 Burpee Broad Jump

Friday November 17, 2017

Warm Up 51 (No Measure)

400m Weighted Carry (Grab 2 KB/DB and go)
12 Samson Lunges
12 Beat Swings
12 Push Ups
12 PVC Pass Throughs
+
2 RNFT:
6 Trunk Rotations
6 6 Windshield Wipers

Back Squat (5×3)

Build to a heavy set of 3 or maintain a challenging weight for all 5 sets.

Metcon (2 Rounds for reps)

8 Rounds:
:20 Seconds Back Squats (45/35)
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest Score is lowest recorded reps for each movement ove all rounds.
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