9/5/2019

Cable Crossfit Kettlebell Bootcamp WOD

Metcon (Time) Teams of 2 Switch Every 30 seconds 100 KB Swings 100 Sit Ups 100 DB Push Press 100 Plank Shoulder Taps 100  Up Downs 100  Slam Balls (30/20) 100 Jumping air squats

9/5/2019

Cable Crossfit CrossFit WOD

Metcon (2 Rounds for reps) EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Alt. Plate OH Lunges (light) + 4 Up-Downs MIN 2 — Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Plate Ground to OH (light) + 4 Push-ups MIN 2 — Row or Bike, Moderate Effort

9/4/2019

Cable Crossfit Kettlebell Bootcamp WOD

Strength 3 SETS 10/10 Split Squats(L/R) 10/10 Single Leg Glute Bridge Ups (L/R) REST 1:00 b/t sets Metcon (4 Rounds for reps) 4 SETS AMRAP x 3 MINUTES 4 Front Rack Lunges (95/65) 4 Hand Release Push Ups REST 1:00 b/t sets FINISHER Dumbbell Lat Pull Overs (2)x 15 DB Front Raises (2) x 12 DB Skull Crushers (2) x …

9/4/2019

Cable Crossfit CrossFit WOD

Weightlifting: Clean and Jerk  20:00 to build to 1RM for the day. *Power or Squat Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

9/3/2019

Cable Crossfit Kettlebell Bootcamp WOD

Strength EVERY 4:00 FOR 3 SETS 1:00 Plank (top of push up) 15 DB Bent over rows 10 Strict Pull ups Metcon (Time) 400m Run into… 5 Rounds 10 Up Downs 10 DB Power Cleans (40/30) 10/10 DB Reverse Lunges into… 400m Run

9/3/2019

Cable Crossfit CrossFit WOD

Metcon (Time) 1000m Row 800m Run 80 Double Unders 40 Single DB Step-Ups (50/35)|(35/25)|(24/20) 500m Row 400m Run 40 Double Unders 20 Single DB Step-Ups (50/35)|(35/25)|(24/20) -24:00 Time Cap OPTIONAL FINISHER 3 SETS 10/10 Single DB Bent Over Row 10 Strict Hanging Knee Raise 30 Glute Bridge-Ups

9/2/2019

Cable Crossfit CrossFit WOD

Metcon Camilleri (Time) 3 Rounds 400m Run 12 Pull Ups 300m Run 24 Air Squats 200m Run 17 Push Ups 100m Run 33 Abmat Sit-ups *Rx must use Weight Vest 20#/14# On Saturday, we will be doing the commemorative workout for the End of Watch for  Officer Andrew J. Camilleri, Sr.  Officer Camilleri was killed when his patrol car was …

8/9/2019

Cable Crossfit CrossFit WOD

Skills Clean & Jerk ON A 10:00 RUNNING CLOCK… Build to “Heavier” Single Squat Clean and Jerk* *Immediately before workout, build up quickly to 15-25% heavier than workout weight Metcon California Love (Time) FOR TIME 30 Squat Clean & Jerk* (155/105)|(115/75)

8/8/2019

Cable Crossfit CrossFit WOD

Metcon (4 Rounds for reps) 4 SETS AMRAP x 4 MINUTES 10 Cal Bike 10 Slam Ball (20/15)|(15/10) -Rest 3:00 b/t Sets

8/7/2019

Cable Crossfit CrossFit WOD

Skills Kipping HSPU EMOM x 6 MINUTES MIN 1 – 5-7 Seated DB Strict Press (Moderate-Light) MIN 2 – 100m Jog Metcon (Time) 21-15-9-6 Handstand Push-up 8-8-8-8 DB Box Step-Over (50/35)|(35/25)/(24/20) *Run 200m After Each Set