Main – CrossFit

Warm-up (No Measure)
Run 800M
plus
what ever you think you need to get ready for this
Metcon (Time)
Rx
100 Air squats
30 Pull-ups
30 Box jumps (24/20)
75 Air squats
20 Pull-ups
20 Box jumps
50 Wall balls (20/12)
10 Strict pull-ups
10 Box jump overs

Main – CrossFit

Warm-up (No Measure)
Run 800M
3 rounds of your Favorite pre dead lift activities
10 GAS
20 overhead walking lunges 25/15lb plate
10 deep air squats
Deadlift (3-3-3+@70-80-90%)

Metcon (Time)
4 Rounds For Time:
10 Burpee Box Jump
10 Dumbell or barbell Ground to Overhead 115/75lbs
300m Run
50 Double Unders

Main – CrossFit
Red Bank Art walk tonight , we are a hosting gallery!
Come to Ernesto’s ninja skills class at 5:30 and stay for the art walk. We will have a bar and some snacks.
Warm-up (No Measure)
Run 800M
3 rounds of your Favorite pre dead lift activities
10 GAS
20 overhead walking lunges 25/15lb plate
10 deep air squats
Deadlift [...]

Main – CrossFit

Warm-up (No Measure)
This warm up is for time and to be done cold.
Witha continously running clock-
Row 500M then sprint the 600M run
post time in comments
then three rounds of the following
10 OHS with PVC
10 good mornings with 30/45lb bar
spend a minute on roller rolling out thoracic spine
Overhead Squat (3-3-3+@70-80-90%)

Metcon (AMRAP – Rounds [...]

Main – CrossFit
Do not forget the Triple Threat artsy Fartsy cocktail party Friday. 5:30 P.M. till 10:00 Ninja skills class at 5:30 in the mian room art being show in first room. Bar and treats. No charge for Crossfitters. Toms river and Livefast will both be attending.
Warm-up (No Measure)
This warm up is for time and [...]

Main – CrossFit
Friday night we have the Red Bank art walk. We are a stop on the walk and There will be and artist showing work and a bar and some vittles. Please attend !
Warm-up (No Measure)
3 rounds of the following
Row 250M
20 walking lunges (no weight)
2 wall walks
10 push ups
Shoulder Press (3-3-3+@70-80-90%)

Metcon (AMRAP – Reps)
2 [...]

Main – CrossFit

Warm-up (No Measure)
Run 800M
Then 3 rounds of
20 Double Unders
10 Box jumps
10 chinups
Bastardization of Burgener warm up for Power cleans
Power Clean (3-3-3+@70-80-90)

Sean (Time)
10 Rounds for Time of:
11 Chest-To-Bar Pull-ups
22 Front Squats, 75#

Main – CrossFit

Warm-up (No Measure)
8 Minute Emom
5 push ups
10 air squats
1 bow or curtsy
Back Squat (3-3-3+@70-80-90)

Conditioning (AMRAP – Reps)
Complete 5 rounds:
30 seconds – Max Rep DB Hang Power Cleans + Push Press – 50 lbs
Rest 30 Seconds
30 seconds – Max Reps Weighted pull-ups – 50 lbs
Rest 30 Seconds
30 seconds – Max Reps Burpees
Rest 30 Seconds
*Rest [...]

Main – CrossFit

Warm-up (No Measure)
in groups of three run a 53#/44# Kb around the block.
Then same groups of three 200 burpees none can do less than 5 and more than15 per round
3 minute Max Wall walks (3 minute max)
“”””””””
Schmalls (Time)
Run 800m
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 One-legged Squats
20 Kettlebell Swings, 1.5 pood
10 Handstand Pushups
Then,
Run 800m