Sunday July 10, 2022

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

2 Rounds

30 Jumping Jacks

10 Warrior Squats

5 Elbow Rotations

A: Metcon (3 Rounds for weight)

Every 2:00 x 3

1 Clean Pull + 1 Muscle Clean + 1 Jerk

B: Metcon (5 Rounds for weight)

Every 2:00 x 5

2 x (1 Power Clean + Jerk)

C: Metcon (5 Rounds for weight)

Every 2:00 x 5

1 Power Clean + 1 Clean + 1 Jerk

D: Metcon (5 Rounds for weight)

Every 2:00 x 5

1 Clean + Jerk

Sunday July 10, 2022 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 8

Cardio

Spidey Lunge + Twist

Box Step Ups

Inchworms

A: Metcon (5 Rounds for reps)

AMRAP 6

12 Hang Power Cleans (115/85)

8 Front Squats (115/85)

4 Push Presses (115/85)

-Straight Into-

AMRAP 6

Max Calories

-Straight Into-

AMRAP 6

12 Hang Power Cleans (115/85)

8 Front Squats (115/85)

4 Push Presses (115/85)

-Straight Into-

AMRAP 6

Max Calories

-Straight Into-

AMRAP 6

12 Hang Power Cleans (115/85)

8 Front Squats (115/85)

4 Push Presses (115/85)
*Go round for round on the first/third/fifth AMRAPs, partner holds a plate (45/25) while the other partner accumulates calories in the second and fourth AMRAPs.

Saturday July 09, 2022 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 9

Cardio

Quad Foam Roll

Cossack Squats

A: Metcon (5 Rounds for reps)

AMRAP 7

5 Toes To Bar

5 Push Ups

15 Air Squats

-Straight Into-

AMRAP 7

800m Relay Run

50/35 Calorie Row / 35/20 Calorie Bike / 45/28 Calorie Ski

-Straight Into-

AMRAP 7

5 Toes To Bar

5 Push Ups

15 Air Squats

-Straight Into-

AMRAP 7

800m Relay Run

50/35 Calorie Row / 35/20 Calorie Bike / 45/28 Calorie Ski

-Straight Into-

AMRAP 7

5 Toes To Bar

5 Push Ups

15 Air Squats
*Go round for round on the first/third/fifth AMRAPs.

Saturday July 09, 2022 (Foundations)

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 9

Cardio

Samson Lunge

Iron Crosses

A: Metcon (AMRAP – Rounds and Reps)

7 Rounds

3:00 Work / 1:00 Rest

AMRAP

30 Lunges

20 Kettlebell Swings

10 Push Ups

200m Run

30 Sit Ups

20 Wall Balls

10 Burpees

20/15 Calorie Row / 15/10 Calorie Bike / 18/12 Calorie Ski

Sunday July 03, 2022 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 8

Cardio

Spidey Lunge + Twist

Box Step Ups

Inchworms

A: Metcon (5 Rounds for reps)

AMRAP 6

12 Hang Power Cleans (115/85)

8 Front Squats (115/85)

4 Push Presses (115/85)

-Straight Into-

AMRAP 6

Max Calories

-Straight Into-

AMRAP 6

12 Hang Power Cleans (115/85)

8 Front Squats (115/85)

4 Push Presses (115/85)

-Straight Into-

AMRAP 6

Max Calories

-Straight Into-

AMRAP 6

12 Hang Power Cleans (115/85)

8 Front Squats (115/85)

4 Push Presses (115/85)
*Go round for round on the first/third/fifth AMRAPs, partner holds a plate (45/25) while the other partner accumulates calories in the second and fourth AMRAPs.

Sunday July 03, 2022 (Strength)

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

2 Rounds

30 Jumping Jacks

10 Warrior Squats

5 Elbow Rotations

A: Metcon (3 Rounds for weight)

Every 2:00 x 3

1 Clean Pull + 1 Muscle Clean + 1 Jerk

B: Metcon (5 Rounds for weight)

Every 2:00 x 5

2 x (1 Power Clean + Jerk)

C: Metcon (5 Rounds for weight)

Every 2:00 x 5

1 Power Clean + 1 Clean + 1 Jerk

D: Metcon (5 Rounds for weight)

Every 2:00 x 5

1 Clean + Jerk

Saturday July 02, 2022 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 8

Jumping Jacks

Samson Lunges

Pass Throughs

Rig Ankle Stretch

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 28

Partner 1 does as many rounds as possible of:

12 Double Dumbbell Lunges (50s/35s)

6 Push Ups

3 Strict Pull Ups

Partner 2 runs 400m

Switch after each run, pick up the AMRAP where your partner left off

Saturday July 02, 2022 (Foundations)

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 8

Cardio

Spidey Lunge + Twist

Cossack Squat

Straddle Stretch

A: Metcon (5 Rounds for reps)

5 Rounds For Max Reps

1:00 Jump Squats

1:00 Double Dumbbell Hang Cleans

1:00 Burpees

1:00 Russian Kettlebell Swings

1:00 Calories

1:00 Rest

Sunday June 26, 2022 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 6

Cardio

Up/Down Dogs

Warrior Squats

A: Metcon (Time)

40 Rounds For Time

6/4 Calories

6 Double Dumbbell Hang Cleans (50s/35s)

6 Double Dumbbell Squats (50s/35s)

Sunday June 26, 2022 (Strength)

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

2 Rounds

30 Jumping Jacks

10 Pass Throughs

5 x Overhead Squat Therapy

A: Metcon (4 Rounds for weight)

Every 1:30 x 4

3 Muscle Snatches + 3 Overhead Squats

B: Metcon (6 Rounds for weight)

Every 2:00 x 6

2 Paused Snatches
*Pause at Knee and in Catch

C: Metcon (5 Rounds for weight)

Every 2:30 x 5

2 Snatches

D: Metcon (3 Rounds for weight)

Every 2:30 x 3

3 Snatch Pulls