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

8/7/2019

Cable Crossfit Kettlebell Bootcamp WOD

Metcon (AMRAP – Rounds and Reps) AMRAP x 20 Minutes 500m  Row 400m Run 20 Burpees to target Target should be 6in above standing reach FINISHER 3 Sets 1:30 KB FR Hold 100m KB Farmer Carry

8/6/2019

Cable Crossfit Kettlebell Bootcamp WOD

Metcon (3 Rounds for reps) 1 ROUND 5:00 STATIONS 1:00 REST b/t STATIONS STATION 1 Max Wallballs… Every minute perform 5 Burpees STATION 2 Max Slam Balls… Every minute perform 5 Burpess STATION 3 Max Sit ups… Every minutes perform 5 Burpees

8/6/2019

Cable Crossfit CrossFit WOD

Strength Back Squat 5×1 (20X1) Back Squat @80-90% of 1RM* -Every 2:30 Minutes- Metcon (AMRAP – Rounds and Reps) AMRAP x 9 MINUTES 9 Back Squat (155/105)|(135/95) 21 Unbroken Double Unders* *:30 of attempts or 1:00 Max on each DU station through the workout.

8/5/2019

Cable Crossfit Kettlebell Bootcamp WOD

Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 10 MINUTES P1-10 Wallballs + 10 Med ball Alt reverse lunges P2- Plate Gun Hold Rest 2 Min b/t AMRAPS’s AMRAP x 6 MINUTES P1-12 V Ups+6 Up Downs P2-Overhead Plate Hold Partner 1 completes 1 full round of the designated work while partner 2 performs the given …

8/5/2019

Cable Crossfit CrossFit WOD

Metcon (Time) PARTNER WORKOUT* IN TEAMS OF 2… 2000m Row 120 Burpees 1000m Row 100 Toes to Bar 500m Row 80 DBL DB Ground to Overhead (35/25)|(25/15) -33:00 Hard Cap- *Athletes must switch every 250m on the rowers and split work between the two in any way. Get as far as you can in the workout!

8/2/2019

Cable Crossfit Kettlebell Bootcamp WOD

Strength 3 SETS FOR QUALITY NOT TIME 20 Single DB Box Step Ups 25ft DB OH Walking Lunges (L) 25ft DB OH Walking Lunges (R) (Use the same DB For both movements) Metcon (Time) 3 ROUNDS FOR TIME 30 Burpees 30 Slam Balls 30 Air Squats (24 min cap)