Sunday July 10, 2022

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

2 Rounds

30 Jumping Jacks

10 Warrior Squats

5 Elbow Rotations

A: Metcon (3 Rounds for weight)

Every 2:00 x 3

1 Clean Pull + 1 Muscle Clean + 1 Jerk

B: Metcon (5 Rounds for weight)

Every 2:00 x 5

2 x (1 Power Clean + Jerk)

C: Metcon (5 Rounds for weight)

Every 2:00 x 5

1 Power Clean + 1 Clean + 1 Jerk

D: Metcon (5 Rounds for weight)

Every 2:00 x 5

1 Clean + Jerk

Saturday July 09, 2022 (Foundations)

CrossFit Basinview – Foundations

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WU: Warm-up (No Measure)

EMOM 9

Cardio

Samson Lunge

Iron Crosses

A: Metcon (AMRAP – Rounds and Reps)

7 Rounds

3:00 Work / 1:00 Rest

AMRAP

30 Lunges

20 Kettlebell Swings

10 Push Ups

200m Run

30 Sit Ups

20 Wall Balls

10 Burpees

20/15 Calorie Row / 15/10 Calorie Bike / 18/12 Calorie Ski

CrossFit – Fri, Jul 5

CrossFit Basinview – CrossFit

Bench Press (In a 15min window
Build to a new 1RM)

Metcon (10 Rounds for time)

Every 2minx10

Row: 125 m
Subs:

Bike 300m

Run 100m

Ski 125m

CrossFit – Wed, Jul 3

CrossFit Basinview – CrossFit

Push Jerk (Every 3minx4
10 @ 60%
)

Metcon (No Measure)

20min for quality:

20 Pull-ups (or 8 MU)

Side Plank, L 40 secs

Jump Rope, 1 min

Side Plank, R 40 secs

Jump Rope, 1 min

Friday June 28, 2024

CrossFit Basinview – CrossFit

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A: Metcon (8 Rounds for weight)

Bench

B: Metcon (Time)

For Time:

100 Wallball

100 KB Swings 53/35

Break up the work as you see fit.

Friday June 30, 2023

CrossFit Basinview – CrossFit

View Public Whiteboard

A: Metcon (8 Rounds for weight)

Bench

B: Metcon (Time)

For Time:

100 Wallball

100 KB Swings 53/35

Break up the work as you see fit.

Friday June 30, 2023

CrossFit Basinview – CrossFit

View Public Whiteboard

Warm Up

EMOM 8

Push Up to DD

Strict Press

Wide Leg Walkout

Cardio

A: Metcon (8 Rounds for weight)

Every 1:30 x 8

Push Press

Build to a 2RM in 6 sets

Set 7 and 8 are 10 reps at 50% of 2 RM

B: Metcon (Time)

For Time:

100 Wallball

100 KB Swings 53/35

Break up the work as you see fit.

Extra: Metcon (No Measure)

Accessory

Stretching

EMOM 4

Toes Elevated Standing Forward Fold

Banded Triceps Stretch

Thursday June 27, 2024

CrossFit Basinview – CrossFit

View Public Whiteboard

B: Metcon (AMRAP – Rounds and Reps)

-Partner WOD-

AMRAP 25

65/45 Calorie

50 Pull Ups

200 Double Unders

50 Toes To Bar

Break up work as you see fit

Extra: Swole Work (No Measure)

Accessory

Barbell Biceps Curls

I go, you go (same bar)

AMRAP 5min

Thursday June 29, 2023

CrossFit Basinview – CrossFit

View Public Whiteboard

B: Metcon (AMRAP – Rounds and Reps)

-Partner WOD-

AMRAP 25

65/45 Calorie

50 Pull Ups

200 Double Unders

50 Toes To Bar

Break up work as you see fit

Extra: Swole Work (No Measure)

Accessory

Barbell Biceps Curls

I go, you go (same bar)

AMRAP 5min

Thursday June 29, 2023

CrossFit Basinview – CrossFit

View Public Whiteboard

A: Metcon (5 Rounds for weight)

Every 2:00 x 5

3 Front Squats

B: Metcon (AMRAP – Rounds and Reps)

-Individual Version-

EMOM 25

1. 12/10 Calorie

2. 10 Pull Ups

3. 50 Double Unders

4. 10 Toes To Bar

5. Rest

-Partner Version-

AMRAP 25

65/45 Calorie

50 Pull Ups

200 Double Unders

50 Toes To Bar

Break up work as you see fit

Extra: Swole Work (No Measure)

Accessory

Barbell Biceps Curls

I go, you go (same bar)

AMRAP 5min