Office: (407) 745-4801 - Cell: (407) 960-9134 info@hunterscreekcrossfit.com

Workout Of The Day

WOD

Hunters Creek CrossFit – CrossFit

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Metcon (AMRAP – Rounds)

PRE-OPEN WORKOUT

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 MB Sit-ups + 4 MB Seated Press

MIN 2 — Row or Bike, Moderate Effort

Cool Down

COOL DOWN

8:00 of Yoga Flow

Suggested Flow:

1:00 Pigeon Ea/Side

1:00 Dragon Ea/Side

1:00 Cross Arm Saddle Ea/Arm

2:00 Rebound

WOD

Announcements

Happy Birthday Coach Elvis!
Happy Birthday Eliana!

Hunters Creek CrossFit – CrossFit

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Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Core

3 SETS

20 Strict Hanging Knee Raises

40 KB Flutter Kicks*

*Hold KB above chest and keep body in hollow position

WOD

Hunters Creek CrossFit – CrossFit

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Warm-up

Toomey Warm-up

5 inch worms

5 behind-the-neck snatch grip presses

5 behind-the-neck snatch grip presses in a quarter squat

5 Sots presses

5 Continuous jumping squats with barbell in back rack

10 Ninja squats (5 on each side) with barbell in back rack

Burgener Warm-up

5 Down/Up

5 Scarecrow

5 Muscle Snatch

5 Snatch Drops (1/2)

5 Snatch Drops (full)

Hang Snatch

ON A 15:00 RUNNING CLOCK

Build to a moderate set of…

1 Snatch DL (pausing at mid-thigh)

+

1 Hang Squat Snatch

+

1 Below Knee Squat Snatch

Metcon (AMRAP – Reps)

EVERY 3:00 x 5 ROUNDS

25 Up-Downs

AMRAP Squat Snatch (115/75)

*Score is your lowest number of squat snatch..

Boot Camp

Announcements

Happy Birthday Coach Elvis!
Happy Birthday Eliana!

Hunters Creek CrossFit – Hunters Creek Bootcamp

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Metcon (AMRAP – Rounds and Reps)

Workout

AMRAP x 18 MINUTES

200m Row

14 Push-Ups

16 Alt. DB Snatches

1:00 Plank Hold

WOD

Hunters Creek CrossFit – CrossFit

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Metcon (AMRAP – Reps)

4 ROUNDS FOR MAX REPS…

Min 1 – Row for Cals

Min 2 – HSPU

Min 3 – Box Jump (20)

Min 4 – DB Hang Power Clean (35/20)(50/35)|Rest 1:00 b/t Rounds-

Cool Down

8:00 of Foam Rolling

Focus:

4:00 Upper Back / Shoulders

4:00 Quads / IT Band

Boot Camp

Hunters Creek CrossFit – Hunters Creek Bootcamp

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Metcon (AMRAP – Rounds and Reps)

Workout

AMRAP x 18 MINUTES

10 Burpees

12 Cal. Bike

14 Sit-Ups

St. Patty’s Day HERO WOD

Hunters Creek CrossFit – CrossFit

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NZ 49 (Time)

For Time

49 Power Cleans (45/35) (75/55 lb)

49 TTB

49m Sled Push

49 Push-Ups

49 Wall Ball Shots (20/14 lb)

49 Deadlifts (45/35)(75/55 lb)

49 Air Squats

49 calorie Row

49 Pull-Ups

49 Double Unders

49 Jerks (45/35)(75/55lb)

49 Box Jumps (24/20 in)

49 Kettlebell Swings

49 Overhead Squats (45/35) (75/55)
In honor of those lives lost in the New Zealand terrorist attack 3/15/19