Main – CrossFit

You knew it was coming!

Warm-up (No Measure)

3 rounds of
30 dubs
Run 300M
4 wall walks

Shoulder Press (5-3-1+@75-85-95%)

Metcon (Time)

From the Twisted mind of Courtney McShane Maloney “Taste Treat”

60 Wall Ball
50 Pull Ups
40 Box Jumps
30 Dumb Bell Snatch45/35

Main – CrossFit

You knew it was coming!

Warm-up (No Measure)

3 rounds of
30 dubs
Run 300M
4 wall walks

Shoulder Press (5-3-1+@75-85-95%)

Metcon (Time)

From the Twisted mind of Courtney McShane Maloney “Taste Treat”

60 Wall Ball
50 Pull Ups
40 Box Jumps
30 Dumb Bell Snatch45/35

Main – CrossFit

Warm-up (No Measure)

Run 10 lengths of the parking lot.
Slow at first then practice accelerating
Last few laps should contain a few steps at full speed.

Then go in and grab some PVC and get your Burgener on!!!!!

Power Clean (5-3-1+@75-85-95%)

Metcon (Time)

12 minute EMOM

3 thruster and sprint the length of parking lot and back

Main – CrossFit

Warm-up (No Measure)

3 Rounds of the following
10 wall ball
run 300m
10 burpees

Back Squat (5-3-1+@75-85-95%)

Metcon (AMRAP – Reps)

4 Minute AMRAP
10 Pull-ups
10 Burpees

Rest 2 minutes

4 Minute AMRAP
8 Wall-balls 11/10
8 Toes to Bar

Rest 2 minutes

4 Minute AMRAP
row 200 M
10 KB swing

Rest 2 Minites
4 Minute AMRAP
Prowler Push
10 Dumbbell Push Press

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

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 (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

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 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 and Reps)

10 minute AMRAP
3 heavy push press
5 slam ball or heavy kb high pulls (handle of kettle bell should come to eyebrows height)

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 rounds
2 minute max reps each station
1 minute rest in-between stations

Row for Calories
10 meter shuttle run
wall ball sit ups
Thrusters 95/65

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#