Sunday December 11, 2022 (Partner)
CrossFit Basinview – CrossFit
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
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
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
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
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
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
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
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
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
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