Saturday October 16, 2021 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 Romanian Deadlifts

10 Scap Push Ups

10 Scap Pull Ups

A: Metcon (3 Rounds for reps)

3 Sets

AMRAP 9

6 Rounds:

5 Push Ups

10 Pull Ups

15 Air Squats

In Remaining Time, Max Rounds Of

3 Deadlifts (255/175)

6 Burpees Over The Bar

Rest 3:00 between AMRAPs
*Score is total deadlifts and burpees completed each AMRAP

Saturday October 16, 2021 (Foundations)

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 8

Cardio

Open Lunge

Box Step Ups

Box Pigeon

A: Metcon (4 Rounds for reps)

4 Rounds For Max Reps, 0:40 Work / 0:20 Rest

Calories

Dumbbell Hang Clean and Jerk

Lunges

Ring Rows

Dumbbell Box Step Ups

Sit Ups

Sunday October 10, 2021 (Strength)

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

2 Rounds

30 Jumping Jacks

10 Pass Throughs

5 x Overhead Squat Therapy

A: Metcon (4 Rounds for weight)

Every 2:00 x 4

1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat

B: Metcon (6 Rounds for weight)

Every 2:00 x 6

1 Power Snatch + 1 Snatch

C: Metcon (8 Rounds for weight)

Every 2:00 x 8

1-2 Paused Snatches
*Pause in catch

Sunday October 10, 2021 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Jumping Jacks

Pass Throughs

Air Squats

A: Metcon (2 Rounds for reps)

AMRAP 14

9 Thrusters (95/65)

9 Pull Ups

Rest 2:00

AMRAP 14

18 Wall Balls (20/14)

9 Toes To Bar
*Go round for round with your partner the entire time

Saturday October 9, 2021 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

200m Jog

Iron Crosses

0:30 Front Rack Hold

Straddle Stretch

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30

400m Team Run

24 Deadlifts (155/105)

24 Hang Power Cleans (155/105)

24 Front Squats (155/105)

24 Push Jerks (155/105)

Saturday October 9, 2021 (Foundations)

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Skipping

Spidey Lunge + Twist

Straddle Stretch

A: Metcon (5 Rounds for reps)

5 Rounds For Max Reps

1:00 Wall Balls

1:00 Dumbbell Snatches

1:00 Burpee Tuck Jumps

1:00 Flutter Kicks

1:00 Double Unders

1:00 Rest

Sunday October 3, 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 (3 Rounds for weight)

Every 1:30 x 3

3 Muscle Cleans + 3 Front Squats

B: Metcon (5 Rounds for weight)

Every 2:00 x 5

2 Paused Power Cleans
*Pause in catch

C: Metcon (8 Rounds for weight)

Every 2:00 x 8

2 Cleans

D: Metcon (4 Rounds for weight)

Every 2:30 x 4

3 Paused Clean Pulls
*Pause just below knee

Sunday October 3, 2021 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Jumping Jacks

Samson Lunges

Pass Throughs

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30

Partner 1 does as many rounds as possible of:

12 Dumbbell Snatches (50/35)

6 Toes To Bar

3 Strict Handstand Push Ups

Partner 2 does 250m Row / 600m Bike / 200m Ski

Switch after each set of meters, pick up the AMRAP where your partner left off

Saturday October 2, 2021 (Partner)

CrossFit Basinview – CrossFit

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WU: Warm-up (No Measure)

EMOM 12

Cardio

0:30 Cpssack Squats

Skipping

0:30 Floor Sweepers

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 40

40/30 Calories

80 Double Unders

40 Kettlebell Swings (53/35)

4x100m Relay Run

80 Double Unders

40 Wall Balls (20/14)
*Split reps with your partner however

Saturday October 2, 2021 (Foundations)

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Cardio

0:30/side Lunge Hold

Plank

Cossack Squats

A: Metcon (4 Rounds for reps)

4 Rounds For Max Reps

1:00 Calories

Rest 0:30

1:00 Goblet Lunges

Rest 0:30

1:00 V-Ups

Rest 0:30

1:00 Burpees

Rest 0:30

1:00 Wall Balls

Rest 0:30