Categorized as: Workout

120719

CrossFit286 – CROSSFIT

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Question of the Day

What is your least favorite

thing about the holidays?

Metcon (AMRAP – Reps)

27min EMOM w/ Partner

Min 1) Max Pull Ups

Min 2) Max HSPU

Min 3) Max DU

Min 4) Rest

120619

CrossFit286 – CROSSFIT

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Question of the Day

Would you rather have pancakes for

hands or pancakes for feet?

Front Rack Reverse Lunge (10-10-10-10)

10 reps each leg. Increase to heavy

Metcon (Time)

For time (10min CAP):

30 Cal Bike

30 Alt. DB Snatch

20 Cal Bike

20 Single DB FS, each side (40 total)

10 Cal Bike

10 DB OH Squat, each arm (20 total)

Rx: 50/35

Int: 35/20

Sc: 20/10

120519

CrossFit286 – CROSSFIT

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Question of the Day

What would the title of

your memoir be?

Deadlift (5-5-5)

All sets at 75%

Metcon (3 Rounds for reps)

5min AMRAP x3

5 Hang Squat Clean

15 T2B

Max lateral bar jump overs

*Rx is a weight you can move unbroken, make it challenging

120419

Announcements

12/6 Thrive Class Cancelled
Christmas Week Schedule
12/23- No Noon Class
12/24- Closed
12/25- Closed
12/26- Only 4:30pm Class
12/27- No Noon Class

Merry Christmas Guys!!
Barbell Club Sign Up Here:
https://crossfit286.us4.list-manage.com/track/click?u=551cab0f98d2bbac2530036a0&id=a0820adc42&e=b060e65ae6
Nutrition Challenge Sign Up Here:
https://crossfit286.us4.list-manage.com/track/click?u=551cab0f98d2bbac2530036a0&id=680c4b96c8&e=b060e65ae6

CrossFit286 – CROSSFIT

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Question of the Day

If you could only listen to

1 musician for the rest of

you life, who would it be?

Back Squat (5-5-5)

3 sets at 75%

Metcon (3 Rounds for distance)

3 Rounds

7min Row

(2min rest)
Same idea as last week. These should be sustainable!! Same score each round!

120319

Announcements

12/6 Thrive Class Cancelled
Christmas Week Schedule
12/23- No Noon Class
12/24- Closed
12/25- Closed
12/26- Only 4:30pm Class
12/27- No Noon Class

Merry Christmas Guys!!
Barbell Club Sign Up Here:
https://crossfit286.us4.list-manage.com/track/click?u=551cab0f98d2bbac2530036a0&id=a0820adc42&e=b060e65ae6
Nutrition Challenge Sign Up Here:
https://crossfit286.us4.list-manage.com/track/click?u=551cab0f98d2bbac2530036a0&id=680c4b96c8&e=b060e65ae6

CrossFit286 – CROSSFIT

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Question of the Day

Would you rather have a

get out if jail free card, or

a key that opens any door?

Hang Power Clean (3-3-3-3-3-3-3)

build to technical max

Metcon (Time)

5 Rounds

20 Wallballs (20/14)

20 Sit Ups

120219

CrossFit286 – CROSSFIT

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Question of the Day

Would you rather have the

aliens that make first contact

be robotic or organic?

Strict Press (5-5-5)

All at 75%

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

12 Burpees

24 Single KB Deadlift

48 Box Step Overs (24/20″)

Rx: 70/53

Int: 53/35

Sc: 35/26

11302019

CrossFit286 – CROSSFIT

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Warm-up

Coach’s Choice

Specific Mobility

3 Round, coach’s choice

Question of the Day

What tells you the most

about a person?

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

80 WallBalls

40 T2B

80 S2OH

20 RMU

Rx: 95/65

Int: 65/45

Sc: 45/35

Cooldown

Coach’s choice

11292019

CrossFit286 – CROSSFIT

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Warm-up

Coach’s Choice

Specific Mobility

3 Round, coach’s choice

Question of the Day

What are some of your

favorite holiday traditions?

Strict Press (2-2-2)

All at 90% of 1rm

Metcon (3 Rounds for reps)

5min AMRAP x3

10 Bike Cals

10 Power Cleans

10 Box Jumps

5min rest between amraps

Cooldown

Coach’s choice

11282019

Announcements

Sweat Shirt Order
https://docs.google.com/document/d/1QSY8eBbLRD6ZiUSs8gYnqw1SH3qHNZy-kTsdaDcXST8/edit?usp=sharing
Thanksgiving Schedule

11/27 Wednesday: Classes Normal till Noon
11/28 Thursday: No Classes
11/29 Friday: Only Noon Class

CrossFit286 – CROSSFIT

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Announcement

CLOSED FOR THE HOLIDAY!!

11272019

Announcements

Sweat Shirt Order
https://docs.google.com/document/d/1QSY8eBbLRD6ZiUSs8gYnqw1SH3qHNZy-kTsdaDcXST8/edit?usp=sharing
Thanksgiving Schedule

11/27 Wednesday: Classes Normal till Noon
11/28 Thursday: No Classes
11/29 Friday: Only Noon Class

CrossFit286 – CROSSFIT

View Public Whiteboard

Warm-up

Coach’s Choice

Specific Mobility

3 Round, coach’s choice

Question of the Day

What are you most looking

forward to tomorrow?

Deadlift (2-2-2)

3 sets at 90% 1rm

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

5 Thrusters

10 Pull Ups

15 HSPU

Rx: 115/80

Int: 95/65

Sc: 65/45

Cooldown

Coach’s choice