Sunday December 11, 2022 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 9

Cardio

Prayer Squats

0:30 Up/Down Dog

A: Metcon (4 Rounds for reps)

4 Rounds

In 8:00:

80/55 Calorie Row / 55/40 Calorie Bike / 65/50 Calorie Ski

In Remaining Time, Max Rounds Of:

11 Thrusters (95/65)

7 Burpees Over The Bar

Rest 2:00 between AMRAPs
*Break the calories up however, go round for round on the Thrusters/Burpees

Sunday December 11, 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 (2 Rounds for weight)

Every 2:00 x 2

1 Clean Pull + 1 Hang Clean + 1 Push Press + 1 Jerk

B: Metcon (4 Rounds for weight)

Every 2:30 x 4

1 Clean + 1 Push Press + 1 Jerk

C: Metcon (5 Rounds for weight)

Every 3:00 x 5

1 Clean + 2 Jerks

D: Metcon (5 Rounds for weight)

Every 2:30 x 5

1 Clean and Jerk

Sunday December 4, 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

Sunday December 04, 2022 (Parter)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 9

Skipping

Warrior Squats

0:30 Hang

A: Metcon (2 Rounds for reps)

AMRAP 15

6 Deadlifts (115/85)

12 Lateral Jumps Over Bar

6 Thrusters (115/85)

Rest 5:00

AMRAP 15

80 Wall Balls

40 Toes To Bar

20 Squat Clean Thrusters (115/85)

10 Strict Pull Ups

Saturday December 3, 2022 (Foundations)

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 9

Cardio

Cossack Squats

Single Leg Deadlifts

A: Metcon (6 Rounds for reps)

3 Rounds

AMRAP 4

12 Jump Squats

8 V Ups

6 Push Ups

Rest 1:00

AMRAP 4

20/15 Calorie Bike / 30/20 Calorie Row / 18/12 Calorie Ski

16 Russian Kettlebell Swings

Rest 1:00

Saturday December 3, 2022 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 9

Skipping

Spidey Lunge + Twist

3 Deadlifts + 3 Front Squats + 3 Shoulder to Overheads*
*Round 1: Strict Press. Round 2: Push Press. Round 3: Push Jerk

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 28

6 Rounds

8 Deadlifts (155/105)

40 Double Unders

6 Rounds

8 Front Squats (155/105)

4 Pull Ups

6 Rounds

8 Push Jerks (155/105)

4 Burpees Over Bar

Sunday November 27, 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 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean

B: Metcon (4 Rounds for weight)

Every 2:00 x 4

1 Hang Power Clean + 1 Power Clean

C: Metcon (4 Rounds for weight)

Every 2:00 x 4

1 Power Clean + 1 Clean

D: Metcon (4 Rounds for weight)

Every 2:00 x 4

1 Clean

E: Metcon (4 Rounds for weight)

Every 2:30 x 4

3 Paused Clean Pulls
*Pause just below knee

Sunday November 27, 2022 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 9

Cardio

Samson Lunges

Pass Throughs

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 35

60/40 Calorie Bike / 80/60 Calorie Row / 70/50 Calorie Ski

50 Wall Balls (20/14)

40 Push Jerks (115/85)

30 Front Rack Lunges (115/85)

Sunday November 20, 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 (2 Rounds for weight)

Every 2:00 x 2

1 Clean Deadlift + 1 Clean Pull + 1 Muscle Clean

B: Metcon (3 Rounds for weight)

Every 2:30 x 3

1 Clean Deadlift + 1 Hang Clean + 1 Clean

C: Metcon (3 Rounds for weight)

Every 2:30 x 3

1 Hang Clean + 1 Clean

D: Metcon (5 Rounds for weight)

Every 2:30 x 5

1 Clean

E: Metcon (3 Rounds for weight)

Every 2:30 x 3

2 Clean Deadlifts + 1 Clean Pull

Sunday November 20, 2022 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Cardio

0:30/side Frontal Leg Swings

Band Pull Aparts

0:30 Hang

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30

6 Rounds

9/6 Calories

5 Strict Pull Ups

6 Rounds

6 Box Jump Overs (24″/20″)

5 Strict Presses (95/65)

6 Rounds

6 Burpees

5 Strict Toes To Bar