171117

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

PVC stretch

high kicks-sampson-spiderman-inch worm-broad jumps

4x

40s Plank

100m sprint

Push Jerk (3-3-3-3-3)

Metcon (AMRAP – Rounds)

10min AMRAP with a barbell (95/65)

3 hang clean

3 push press

3 OH squat

*** add 3 reps to all movements each round

171116

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

PVC stretch

high kicks-sampson-spiderman-inch worm-high knees-butt kicks

4x

Rig Bear Crawl

5 push ups

5 squats

5 Toe touches

Warm-up

PVC stretch

high kicks-high knees-butt kicks-inch worm-broad jump

4x

rig bear crawl

5 push up

5 squat

5 toe touch

Metcon (Time)

5 RFT

10 Deadlifts (225/155)

5 Bar Facing burpees

200m run

Happy Birthday Zach

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

PVC stretch

High kicks-inch worm-sampson-spiderman- calves and ankles

11 push ups

15 supermans

28 switch lunges

Metcon (AMRAP – Reps)

20 min AMRAP (strict)

50 KB swings (72/53)

50 push ups

50 squats

50 pull ups

50 hanging leg lifts

50m Farmer Carry (50/30)(DB)

50 ft Handstand walk (scaling is 5 wall walks)

Happy Birthday Alicia

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

PVC stretch

Front rack stretch

leg swing-dead hang-squat stretch-thoracic high five-scorpion

11 ring rows

12 switch lunges

38 flutter kicks

Metcon (Time)

For time

buy in : 79 DU (singles=160)

11-1 Box Jumps (36/24)

12-1 Thruster (95/65)

Cash out: 38 Cal row

Beach Assault

Graham Creek house, Gulf Shores CrossFit – CrossFit

171110

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

PVC stretch

sampson-spiderman-high kicks-duck walk-scorpion

3X

8 broad jumps

11 squats

12 supermans

Bench Press (8-8-8-8-8)

Metcon (Time)

8 RFT

10 Cal Row

10 Push up

10 pull up

5 HSPU

171109

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

300m row

PVC stretch

leg swings-door frame stretch-sampson stretch-scorpion

10 squats

10 push ups

10 toe touches

Hang Snatch (3-3-3-3-3 Power )

Metcon (Time)

7 RFT using a barbell (95/65)

8 Hang cleans

8 push presses

8 Alt Lunges

Happy Birthday Tomas

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

PVC stretch

high kicks-high knees-inch worm-sampson-spiderman

Beat swing

3x

20 DU

100m sprint

4 broad jumps

Metcon (AMRAP – Rounds)

27 min AMRAP

11 KB swings (72/53)

8 sand bag over shoulder (100/50)

90 DU

171107

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

400m run

PVC stretch

power skips-duck walk-tall bear walk-sampson-spiderman-inch worm

30 sec OH squat hold

12 switch lunges

10 plyo push ups

10 pull ups

Clean and Jerk (3-3-3-3-3 @ 80% of JERK)

Metcon (Time)

4 RFT

10 Toe to Bar

10 DB CLeans

100 m RUN***

add 50 m each run

171106

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

PVC stretches

Front rack stretch

sampson-spiderman-hip circles-high knees-butt kicks

3x

10 jumping squats

10 push up

100 m sprint

Metcon (Time)

5 RFT

5 front squats (185/125)**

25m KB front rack carry L (53/35)

25m KB front rack carry R

**add 10# each round

AB/Core work

10 min EMOM

0-5 40 sec Plank

5-10 40 sec superman hold