Sunday April 2, 2023 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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