2021-08-03 ***Zoom Session 6pm



***Zoom Session 6pm Tonight - Metcon Only - Check athlete notes or City4051 Vikings Facebook Group for Meeting Link and Passcodes***

No Equipment Meton:
AMRAP in 15mins of:
14 Burpee Air Squats
30 Sit-ups
14 Jump Overs


Limited Equipment Meton:
AMRAP in 15mins of:
7 LA DB/KB Bent Over Row
7 RA DB/KB Bent Over Row
14 Single Arm DB/KB Thruster (7/side)
30 Sit-ups
14 Jump Overs

*Substitutions
Banded Bent Over Row/Pull Apart
Banded Thruster
Odd Object From Around The House


Limited/No Equipment Strength:
EMOM for 9 mins Complete:
1: Max Seconds Weighted Wall Sit (DB/KB/Loaded Back Pack/Bag of Rice/Other)
2: 10x weighted lunges (DB/KB/Loaded Back Pack/Bag of Rice/Other)
3: 10 Goblet Squats (DB/KB/Loaded Back Pack/Bag of Rice/Other)

Substituions:
Weighted Lunge - Jumping Lunge
Goblet Squat - Jumping Squat


Home Gym Metcon:
AMRAP in 15mins of:
7 Pull-ups
14 Thrusters 30kg/20kg
30 Sit-ups
7 Box Jumps 24”/20”


Home Gym Strength:
EMOM for 9 mins:
6 Front Rack Reverse Lunges (3/side)
4 Thrusters

*Increase or Hold the weight across

Google CrossFit News

  • How are new skills/exercises taught in a class ?

    Read more...
  • Stimulus or weight?

    Read more...
  • Body image/performance struggles: who else can relate?

    Read more...
  • Victory Friday - 26 Nov 2021

    Read more...
  • Portland CrossFit coach does 550 burpees as part of food drive for Preble Street - WGME

    Read more...
  • GolfFit? Blending CrossFit and Golf to Extend Life of the Game - Morning Chalk Up

    Read more...
  • The Future of the CrossFit Sport with Matt (Chief) O'Keefe - Morning Chalk Up

    Read more...
  • Yuengling's Partnership With Wodapalooza is Groundbreaking for the Sport of CrossFit - Morning Chalk Up

    Read more...
  • CrossFit Releases New Nutrition Course - Morning Chalk Up

    Read more...
  • Black Friday/Cyber Monday Deals Megathread

    Read more...