Workout Of The Day

Friday

Announcements

Happy Birthday Jonathan H!

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Team 1k Row!!

In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)

With the Same Partner…

AMRAP x 5 MINUTES

5 Burpees in-sync

10 Sit-ups in sync

15 Air Squat + Jumping Jack in-sync*

*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.

Workout

NCFIT Baseline – Aerobic (Time)

ON A 12:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower
**Last Seen 9/25/19

Please also record mile time.

NCFIT Baseline – Bodyweight (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

6 Strict Pull-ups

12 Hand Release Push-ups

18 Sit-ups

Friday

Announcements

Happy Birthday Jonathan H!

Hunters Creek CrossFit – BURN

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Workout

Metcon (No Measure)

3 Rounds

1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

Max KB Sumo DL High Pull

STATION 2

:30 Max Russian Twists

:30 Hollow Rocks

STATION 3

Max KB Box Step Ups

STATION 4

:30 Shoulder Taps

:30 Mtn Climbers

Friday

Announcements

Happy Birthday Jonathan H!

Hunters Creek CrossFit – StrengthCon

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Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row

6 T Push-ups with :02 Pause in the T Position*

8 Barbell Strict Press

10 Lateral Jumps Over Bar

* T Push-up is a normal Push Up, finishing with one hand reaching toward the ceiling.

Strength

Shoulder Press (5-5-5-5)

5-5-5-5

Tempo Strict Press (2111)

(Score is Weight)

Workout

Metcon (6 Rounds for reps)

EVERY 2:00 FOR 6 SETS

20/15 Cal Row

MAX Push Press (115/75)|(75/55)

-Rest :30 b/t Sets-

(Score is Reps)

Thursday

Hunters Creek CrossFit – BURN

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Workout

Metcon (No Measure)

2 Rounds

3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:30 Max Distance Row

1:30 Recovery Row

STATION 2

AMRAP

20 Lunges

10 DB Strict Press

STATION 3

1:30 Max Distance Bike

1:30 Recovery Bike

Thursday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND

9 Plate Deadlift

7 Up-Downs

5 Bootstrap + Inchworm

1 ROUND

9 Plate Press

7 Plate G2O

5 Burpees

1 ROUND

7 BB Good Mornings

7 Behind Neck Strict Press

7 Burpee to Plate

Workout

Shoulder Press (5-5-5-5-5)

FOR LOAD

5-5-5-5

Tempo Strict Press (1111)

Deadlift (3-3-3-3)

FOR LOAD

3-3-3-3

Double-Overhand “Quiet” Deadlift

Finisher

Metcon (Time)

3 ROUNDS FOR TIME

25 Plate Ground to OH (45/25)

10 Burpees to Plate

-Hard Cap 5:00-

(Score is Time)

Thursday

Hunters Creek CrossFit – StrengthCon

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Slam Balls

10 Air Squats w/ :02 pause in the bottom

5 Slam Balls

10 Lunges

20 Mountain Climbers

Strength

Back Squat (5-5-5-5)

5-5-5-5

Tempo Back Squat (2111)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 11 MINUTES

1 Back Squats (155/105)|(95/65)

2 Slam Balls (20/10)

3 Slam Ball Reverse Lunges

*Every round, the Back Squats go up by 1 rep, the Slam Balls go up by 2 reps, and the Lunges go up by 3 reps. 1-2-3 / 2-4-6 / 3-6-9…and so on.

(Score is Rounds + Reps)

Wednesday

Hunters Creek CrossFit – BURN

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Workout

Metcon (No Measure)

1 Round

3:00 Stations

1:00 Rest b/t Stations

STATION 1

EMOM

15 Slam Balls

STATION 2

EMOM

30 Double Unders

STATION 3

EMOM

15 Wall Balls

STATION 4

EMOM

30 Double Unders