Sunday May 16, 2021

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 9

Spidey Lunge + Twist

Straddle Stretch

0:30 Cossack Squat

A: Metcon (2 Rounds for reps)

AMRAP 12

200m Run

50 Double Unders

20 Jump Lunges

Rest 5:00

AMRAP 12

100m Run

10 Burpees
*In the second AMRAP, add 1 burpee each round

Saturday May 15, 2021

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

2 Rounds

10 Floor Sweepers

10 Cossack Squats

10 Russian Baby Makers

10 Calf Sweeps

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 25

400m Run

20 Burpees

Rest 0:30

3 Rounds

15 Air Squats

10 Push Ups

5 V-Ups

Rest 0:30

Sunday May 9, 2021

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 Calf Sweeps

10 Floor Sweepers

10 Cossack Squats

A: Metcon (5 Rounds for reps)

AMRAP 5

50 Double Unders

12 Sit Ups

Rest 1:00

AMRAP 5

12 Up Downs

12 Cossack Squats

Rest 1:00

AMRAP 5

12 Push Ups

12 Jump Squats

Rest 1:00

AMRAP 5

12 Single Leg Deadlifts

12 Chair Dips

Rest 1:00

AMRAP 5

12 Seated Leg Raises

12 Jump Lunges

Saturday May 8, 2021

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

2 Rounds

200m Run

5 Inchworms

10 Russian Baby Makers

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30

400m Run

20 Lunges

40 Air Squats

20 Reverse V-Ups

80 Double Unders

Sunday May 2, 2021 (Strength)

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

3 Rounds

10 Thoracic Rotations

10 Up/Down Dogs

10 Elbow Punches

5 Strict Presses

A: Metcon (Weight)

Push Jerk

6 Sets of 2 Reps
*Try to go heavier than last week!

B: Metcon (Weight)

Every 3:00 x 4

8 Pendlay Rows

16 Weighted Sit Ups
*Log row weight

Sunday May 2, 2021 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 8

Jumping Jacks

Straddle Stretch

Spidey Lunge + Twist

3 Deadlifts + 3 Hang Power Cleans + 3 Push Jerks

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30

800m Run

40 Burpees

6 Rounds

12 Deadlifts (115/75)

9 Hang Power Cleans (115/75)

6 Push Jerks (115/75)

Saturday May 1, 2021 (Foundations)

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 Floor Sweepers

10 Cossack Squats

10 Leg Swings

A: Metcon (5 Rounds for reps)

5 Rounds

AMRAP 3

15 Burpees

30 Sit Ups

15 Push Ups

30 Air Squats

-Rest 2:00 between rounds-

Saturday May 1, 2021

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 6

Jumping Jacks

0:20/side Single Leg Deadlifts

0:30 Over-and-Backs

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 25

2000m Relay Run

120 Dumbbell Thrusters (50/35)

80 V-Ups

40 Dumbbell Hang Squat Cleans (50/35)

20 Push Ups
*Relay run means only 1 partner runs at a time, split the whole workout up however with your partner

Sunday April 25, 2021 (Strength)

CrossFit Basinview – Foundations

View Public Whiteboard

A: Tall Clean

3 Sets of 3 Reps

B: 1 Power Clean + 1 Mid Thigh Clean

5 Set

C: Split Jerk

4 Sets of 3 Reps

D: Clean Pull

4 Sets of 3 Reps

Sunday April 25, 2021 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 8

Cardio

0:30 Floor Sweepers

0:30 Russian Baby Makers

3 Power Cleans + 3 Front Squats + 3 Thrusters

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

8 Rounds

100m Row / 250m Bike / 80m Ski

5 Burpees

8 Rounds

9 Power Cleans (95/65)

6 Front Squats (95/65)

3 Thrusters (95/65)
*Go round for round with your partner