SealFit: 1-mile run, Five rounds of 20-wall ball, 20-KB, 20-thrusters, 20-burpees, Run 1-mile
Level 2 & 3: Men 20, 55, 65, Women 16, 35, 45.
Level-1: Men 16, 35, 45, Women 10, 30, 35.
Coaching Notes: This is a test of workload capacity over a broad time domain. Stay the course, do one round at time and just keep moving. Dont count crap reps, make each one count and continue your journey down the road to mental toughness. We work hard every day so it becomes normal. Anytime, anyplace anywhere no matter the circumstances or conditions.
Sign-up now for our January 9th CrossFit Boot Camp and get started on your road to a healthier life. Today is the last day to take part of our sign-up special. firstname.lastname@example.org
CrossFit: Strength and Endurance Day.
Warm-Up: JA’s, 800 meter run, 30-box jumps before thrusters, 400 run before sprints.
Strength: 5 x 10 of heavy thrusters.
Endurance: 20-40 meter sprints, :30 seconds rest between each sprint.
Coaching Notes: Find a weight that is difficult to complete the 9th and 10th rep. Thrusters should be done in one set, if you have to put the bar down remove 10lbs. The sprints should be perfomed at 100% speed.
Happy New years Eve, have fun, be safe, and please dont drink and drive.
Sign-up now for our January 9th CrossFit Boot Camp and get started on your road to a healthier life. Our sigh-up special is in effect until December 31st. email@example.com
CrossFit: Five rounds of 10-Push Press, 15-Knees to Elbows, 500 row.
Warm-up:Five rounds of 10 reps of push-ups, sit-ups, squats.
Level-3: 70% BW
Level-2: 60% BW
Level-1:Men 65lbs, Women 45lbs.
Super Frogs:Boys 85lbs, Girls 55lbs.
Leap Frogs:Boys 45lbs, Girls 25lbs.
Tree Frogs: Four rounds, 250 row,15lbs
Tadpoles: Three rounds, 100 row, broomsticks.
Strength: 5 x 5 Back Squats.
Endurance: 1000 meter Drown proof swim, 1000 meter sidestroke swim.
Coaching Notes: Elbows slightly forward, feet at hip width, slight bend of the knees and explode to full extension of the elbows with bar straight overhead. Touch Elbows to the Knees each rep.
J and J showed up, put out, and beat the gang of CFMSP by three rounds in an AMRAP.