Sunday April 2, 2023 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 12
Box Step Ups
Spidey Lunge + Twist
Pass Throughs
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 25
100 Hang Power Snatches (75/55)
50 Box Jumps (24″/20″)
100 Push Presses (75/55)
50 Burpees
100 Front Squats (75/55)
50 Push Ups
Saturday April 1, 2023 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 12
Cardio
0:30/side Frontal Leg Swings
Band Pull Aparts
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 30
6 Rounds
9/6 Calories
5 Strict Pull Ups
6 Rounds
9 Box Jumps (24″/20″)
5 Strict Presses (95/65)
6 Rounds
9 Burpees
5 Strict Toes To Bar
Friday March 31, 2023
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 8
Jumping Jacks
Samson Lunge
0:30 Hang
6/side Single Leg Deadlifts
A: Metcon (Weight)
Every 2:30 x 3
10 Tempo Deadlifts (2 seconds down)
*Do this at 65%-70% or so
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
5 Strict Pull Ups
10 Double Dumbbell Walking Lunges (50s/35s)
12 x 25″ Farmer’s Carry (50s/35s)
Thursday March 30, 2023
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 6
Skipping
Band Pull Aparts
8 Push Ups
A: Metcon (5 Rounds for weight)
Every 3:00 x 5
5 Bench Press
B: Metcon (Time)
For Time
100 Double Unders
50 Double Dumbbell Push Presses (50s/35s)
50 Push Ups
50 Double Dumbbell Push Presses (50s/35s)
100 Double Unders
Wednesday March 30, 2022
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 8
Cardio
Straddle Stretch
Box Step Ups
8 Empty Bar Back Squats
A: Metcon (5 Rounds for weight)
Every 3:00 x 5
2 Back Squats
*If you feel good, go heavy here
B: Metcon (Time)
For Time
50/35 Calorie Bike / 75/50 Calorie Row / 65/45 Calorie Ski
25 Front Squats (175/115)
25 Burpee Box Jump Overs (24″/20″)
*Compare to October 6, 2021
CrossFit – Sun, Feb 26
CrossFit Basinview – CrossFit
WU: Metcon (No Measure)
EMOM 12
Jumping Jacks
Quad Foam Roll
Box Step Ups
Inchworms
A: Metcon (Time)
30 Rounds For Time
8 Wall Balls (20/14)
6 Push Ups
4 Pull Ups
*Every 6 rounds:
24 Box Jump Overs (24″/20″) (total)
CrossFit – Sun, Feb 19
CrossFit Basinview – CrossFit
WU: Metcon (No Measure)
EMOM 12
Skipping
Iron Crosses
Spidey Lunge + Twist
3 Deadlifts + 3 Tall Muscle Cleans + 3 Power Cleans
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 26
12 Power Cleans (155/105)
15 Syncro Burpees
24 Box Jump Overs (24″/20″)
15 Syncro Burpees
48 Toes To Bar
15 Syncro Burpees
Sunday February 5, 2023 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 12
Bike
Samson Lunges
Pass Throughs
A: Metcon (AMRAP – Rounds and Reps)
3 Rounds
AMRAP 8
30 Pull Ups
60 Air Squats
120 Double Unders
30 Push Ups
60 Wall Balls (20/14)
120 Double Unders
Rest 3:00 between AMRAPs, continue from where you left off
Sunday February 5, 2023 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 12
Bike
Samson Lunges
Pass Throughs
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 30
Partner 1 does as many rounds as possible of:
12 Dumbbell Clean and Jerks (50/35)
6 Dumbbell Lunges (50/35)
3 Muscle Ups
Partner 2 does 24/18 Calorie Bike / 32/24 Calorie Row / 28/21 Calorie Ski
Switch after each set of calories, pick up the AMRAP where your partner left off
Saturday February 4, 2023 (Partner)
CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 12
Row
Iron Crosses
0:30 Front Rack Hold
Straddle Stretch
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 30
80/55 Calorie Row / 55/35 Calorie Bike / 65/45 Calorie Ski
50 Wall Balls (20/14)
30 Push Presses (135/95)
50 Dumbbell Box Step Ups (50/35)
30 Front Squats (135/95)
*Split the reps up with your partner however