Sunday January 23, 2021 (Strength)

CrossFit Basinview – Foundations

View Public Whiteboard

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 Muscle Clean + 1 Power Clean + 1 Front Squat

B: Metcon (3 Rounds for weight)

Every 2:30 x 3

1 Hang Clean + 1 Clean + 1 Front Squat

C: Metcon (4 Rounds for weight)

Every 2:30 x 4

1 Clean + 1 Front Squat

D: Metcon (5 Rounds for weight)

Every 3:00 x 5

1 Clean

Sunday January 23, 2021 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 8

Jumping Jacks

Cossack Squats

Reverse Lunges

Front Rack Hold

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 35

6 Rounds

12 Kettlebell Swings

8 Burpees Over Bar

4 Squat Cleans (155/105)

6 Rounds

12 Kettlebell Swings

8 Burpees Over Bar

4 Thrusters (155/105)
*Go round for round with your partner

Saturday January 22, 2021 (Foundations)

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 10

Cardio

Samson Lunges

Air Squats

Cossack Squats

Jumping Jacks

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30

1250m Bike / 500m Row / 400m Ski

Rest 1:00

21 Wall Balls

15 Kettlebell Swings

9 Push Ups

Rest 1:00

Saturday January 22, 2021 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 9

Row

Prayer Squats

0:30 Up/Down Dog

A: Metcon (4 Rounds for reps)

4 Rounds

In 6:00:

60/40 Calories

In Remaining Time, Max Rounds Of:

10 Sit Ups

10 Push Ups

10 Jump Squats

30 Double Unders

Rest 2:00 between AMRAPs
*Break the bike up however, go round for round on the sit ups / push ups / jump squats / double unders

Sunday January 16, 2021 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Cardio

0:30/side Cossack Squat Hold

Box Step Ups

0:30/side Samson Lunge Hold

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30

15/10 Calorie Bike

25 Kettlebell Swings (53/35)

15 Box Jumps (24″/20″)

25 Sit Ups

15/10 Calorie Row

25 Goblet Squats (53/35)

15 Burpees
*Alternate with your partner each movement

Sunday January 16, 2021 (Strength)

CrossFit Basinview – Foundations

View Public Whiteboard

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

Saturday January 15, 2021 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 8

Jumping Jacks

Cossack Squats

Reverse Lunges

Front Rack Hold

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 35

6 Rounds

12 Kettlebell Swings

8 Burpees Over Bar

4 Squat Cleans (155/105)

6 Rounds

12 Kettlebell Swings

8 Burpees Over Bar

4 Thrusters (155/105)
*Go round for round with your partner

Saturday January 15, 2021 (Foundations)

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 10

Cardio

Samson Lunges

Air Squats

Cossack Squats

Jumping Jacks

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30

1250m Bike / 500m Row / 400m Ski

Rest 1:00

21 Wall Balls

15 Kettlebell Swings

9 Push Ups

Rest 1:00

Sunday January 9, 2022 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 6

Cardio

Box Step Ups

Pass Throughs

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 35

50/35 Calories

50 Push Ups

50 Deadlifts (155/105)

50 Double Dumbbell Push Presses (50s/35s)

50 Box Jumps (30″/24″)

50 Double Dumbbell Hang Cleans (50s/35s)

50 Front Squats (155/105)

50 V-Ups

50 Burpees

Sunday January 9, 2022 (Strength)

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

2 Rounds

30 Jumping Jacks

10 Pass Throughs

5 PVC Overhead Squat

A: Metcon (3 Rounds for weight)

Every 2:00 x 3

2 x (1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat)

B: Metcon (4 Rounds for weight)

Every 2:00 x 4

2 Below Knee Hang Snatches + 1 Slow Pull Snatch

C: Metcon (5 Rounds for weight)

Every 2:00 x 5

2 Slow Pull Snatches

D: Metcon (5 Rounds for weight)

Every 2:00 x 5

1 Slow Pull Snatch + 1 Snatch

E: Metcon (5 Rounds for weight)

Every 1:30 x 5

1 Snatch