Sunday May 16, 2021
CrossFit Basinview – CrossFit
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
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
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
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
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
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
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
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
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
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