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January 23rd, 2017


CrossFit North Myrtle Beach – CrossFit

Skill

A: Metcon (8 Rounds for reps)

EMOTM for 16 min:

Even- skill 1

Odd- skill 2

*Your choice

Metcon

Metcon (Time)

Complete the following:

30 cal row

then-

3 Rounds of:

15 KB swings 53/35

25 abmat situps

-then-

100 DU

*12 minute cap*

February 22nd, 2017


CrossFit North Myrtle Beach – CrossFit

Weightlifting

1 power snatch + 1 snatch + 2 OHS (5×1)

Every 2 minutes, for 10 mins: 1 power snatch + 1 snatch + 2 OHS – increase each set

Metcon

Metcon (Time)

For time:

21-15-9

OHS, (135/80)

Ring dips

L2: (95/65#)(band ring dips)

L3: (75/55#)(Box dips)

February 21st, 2017


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Back Squat (E3M for 15: 5@40%, 50%, 60%, 70%, 80%)

Metcon

Metcon (Time)

EMOTM for 15min:

Min 1- 8 burpee box jump overs

Min 2- 30 DU

Min 3- 10/7 cal row

L1: 24/20

L2: 24/20

L3: 20″ step ups, 2:1 singles

February 20th, 2017


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Shoulder Press (Find a 5RM)

Shoulder Press (4×5@90% of today’s 5RM)

Metcon

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

February 17th, 2017


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Snatch (6×1- increasing)

Metcon

Metcon (Time)

10- 8-6-4-2 Reps of:

– power snatch

– wall balls

L1: 135/85, 25/20

L2: 95/65, 20/14

L3: 75/55, 14/10

February 16th, 2017


CrossFit North Myrtle Beach – CrossFit

Weightlifting

4 Front Squats + 8 Back Squats (Every :90 secs for 9mins @70-75% of 1RM FS)

Metcon

Metcon (AMRAP – Reps)

Complete the following:

0-3:00

ME Cal Row

3:00-8:00

AMRAP of:

8 T2B

8 Burpee

8:00-11:00

ME Cal Row

11:00-16:00

AMRAP of:

– 8 KB Snatch (4 per)

– 8 KB Lunges (4 per)

February 15th, 2017


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Deadlift (6×3- increasing)

Metcon

Metcon (AMRAP – Reps)

14min AMRAP of:

– 14 Box Jumps

– 14 DUs

– 14 Thrusters

L1:24/20, 75/55#

L2: 24/20, 65/45#

L3: 20, 3:1 singles, 55/35#

February 14th, 2017


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Barbell Row (5×8 – HAP)

Pull-ups (5×6 Strict)

Metcon

Metcon (AMRAP – Reps)

10min AMRAP of:

– 10 Single Arm OH DB walking lunges(5 per arm)

– 10 Single arm DB cleans (5 per arm)

– 10 Pistols

L1: 50/35#

L2: 35/25#

L3: 25/15#

then,

4min AMRAP of:

– 10 wallballs, (25/20)(20/14)(14/10)

– 10 Sit ups

February 13th, 2017


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Clean (EMOM for 10mins-increasing)

Increase each minute to a heavy single. Finish remaining minutes at a heavy single.

Metcon

Metcon (Time)

For time:

Run 1600m

25 Push Jerks (115/80)

50 KB Swings (24/16kg)

25 Overhead Squats (115/80)

L2: 95/65

L3: Run 800m, 16/8kg, 75/55#

February 10th, 2017


CrossFit North Myrtle Beach – CrossFit

Midline Conditioning

GHD Situps (50 reps)

Flutter Kicks (100 reps)

Metcon

Metcon (4 Rounds for reps)

“Tabata These”

-DB Push Presses

-Row (cals)

-Plank Ups

-Chest to Bar Pull Ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals.
Plank Ups go from forearms to hands and back. Modify C2B for pull ups, jumping pull ups or ring row