Saturday 180901 at Patriot

Metcon (AMRAP – Reps)

“Saved by the Barbell”

3 rounds for max reps of:
1 minute of burpees
1 minute of wall balls
1 minute of deadlifts
1 minute of med ball sit ups
1 minute of hang power cleans
Rest 1 minute

Men: 20lb ball
115lb deadlifts and cleans

Women: 14lb ball
75lbs deadlifts and cleans

A CrossFit Foundation workout in support of kids’ fitness and health. All proceeds raised will support/ provide fitness opportunities for kids everywhere, including CrossFit in schools and CrossFit for at-risk youth.

Friday 180831 at Patriot

Strength

Paused Front Squat (3-3-3-1-1-1-1, 75%+)
Pause in the bottom for 5 seconds

CrossFit Games Open 11.1 and 14.1

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Wednesday 180829 at Patriot

Gymnastics/Skill Work

Alternating EMOM 18 Minutes
Minute 1: 10/8 Calorie Bike
Minute 2: 30 Double Unders
Minute 3: 1-3 Rope Climbs
focus on rope climb practice

Metcon (Time)

10 Rounds For Time:
3 DB Power Cleans 50/35
5 Burpees
7 DB Deadlifts
10 DB Front Rack Lunges

12:00 CAP. If not completed under the cap, score is rounds and reps

Tuesday 180828 at Patriot

Strength

Paused Back Squat (3-3-3-3-3, 80%+)
Pause for 5 seconds on each rep

Danny (AMRAP – Rounds and Reps)

20 minute AMRAP of:
30 Box Jump, 24″
20 Push Press, 115#
30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty. To learn more about Danny click here

Sunday 180826 at Patriot

Metcon (Time)

For Time:
84 Double Unders
42 Med Ball Cleans 20/14
30 Kettlebell Swings 70/53
18 Bar Facing Burpees

REST 3:00

42 Double Unders
21 Med Ball Cleans
15 Kettlebell Swings
12 Bar Facing Burpees

REST 3:00

30 Double Unders
15 Med Ball Cleans
12 Kettlebell Swings
9 Bar Facing Burpees

REST 3:00

21 Double Unders
12 Med Ball Cleans
9 Kettlebell Swings
6 Bar Facing Burpees

REST 3:00

18 Double Unders
9 Med Ball Cleans
6 Kettlebell Swings
3 Bar Facing BurpeesScore: Subtract “rest time” from total time

Saturday 180825 at Patriot

Hamilton (Time)

3 Rounds for time of:
1000m Row
50 Push-ups
1000m Run
50 Pull-ups

In honor of U.S. Army Specialist Adam Hamilton, 22, of Kent, OH, died on May, 28, 2011

To learn more about Hamilton click here

*Partner Up or Solo

Friday 082418 at Patriot

Strength

Clean and Jerk (Singles EMOM for 10 Minutes, 75%+)

Metcon (Time)

5 Rounds for Time:
10 Back Squats 185/105
5 Ring Muscle Ups< Barbells start on the floor. Sub Burpee Pull Ups for RMU.

Bitnami