Workout Of The Day

Sunday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – 5 Strict Burpees + 5 Tuck Jumps

Min 2 – 8 Plate Deadlifts + 8 Plate Push Press + 5 Plate to OverHead (45/35)

Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – Plate to OH (45/35)

1:00 – Push-ups

1:00 – Box Jumps (24/20)

1:00 – Sit-ups

1:00 – Cal Bike

-Rest 1:00 b/t Sets-

(Score is Reps)

Finisher

Metcon (No Measure)

3 SETS

30 Plate Flutter Kicks

:30 V Ups

-Rest As Needed Between Sets-

(No Measure)

Saturday

Announcements

Happy Birthday Shearly!

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Coaches Choice

Thruster Warm up

Handstand Practice

Workout

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

Friday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Cal Bike

5 Push Up to Pike

8 Slow Scap Pull Ups

8 Slow DB Deadlifts

Extended Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

Min 1 – :50 Bike @ Moderate Pace

Min 2 – :20 Hollow Hang into 5 Perfect Kip Swings

(No Measure)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

20 Alt. Single DB Up-Downs (50/35)|(35/20)

25 Pull-Ups

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 EZ Pace Bike*

*Nasal Breathing Only

(No Measure)

Thursday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row (EZ Pace)

10 Walking Lunges

5/5 KB Strict Press

Into…

2 ROUNDS

:45 Row (Mod Pace)

10 KB Deadlift

5/5 KB Strict Press

Into…

2 ROUNDS

:30 Row (Hard Pace)

10 KBS

:15 / :15 Front Rack Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

500m Row

20 KB Goblet Reverse Lunges (70/53)|(53/35)

20 Russian KB Swing

:30 KB Front Rack Hold (L)

:30 KB Front Rack Hold (R)

(Score is Rounds + Reps)

Wednesday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :25 High Knees / :25 Butt Kickers

MIN 2 – 10 Scap Pull-Ups + Dead Hang on Bar

MIN 3 – :25 Inch Worms / :25 Good Mornings

MIN 4 – 10 Elbow Punches + 10 Strict Press

MIN 5 – :25 High Skips / :25 Jumping Jacks

MIN 6 – 10 Kipping Swings + Active Hang on Bar

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Establish a Heavy Set of the Complex

2 Power Clean

+

2 Hang Power Clean

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

800m Run

Immediately Into…

5 ROUNDS

12 Toes to Bar

6 Power Clean (135/95)|(95/65)

6 Hang Power Clean

(Score is Time)

Optional Finisher

Metcon (No Measure)

TABATA

8 SETS (:20 on/:10 off)

Tuck Ups

(No Measure)

Tuesday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

20 DB Toe Taps

10 Scap Push-Ups

10 Up-Downs

Into…

AMRAP x 3 MINUTES

20 Single Unders

10 Scap Pull-Ups

10 Push-Ups

Skill

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :50 Double or Triple Under Practice or Reps

MIN 2 – :50 Strict Muscle-Up or Pull-Up Practice or Reps

(No Measure)

Workout

Metcon (Time)

EVERY 3:00 FOR 5 SETS

15 Burpees

30 Air Squats

50 Double Unders

(Score is Total Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

Accumulate 5:00 in the bottom of an Inactive Squat

(No Measure)

Monday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400m Team Run (find a buddy and stick with the entire time!)

Into…

AMRAP x 5 MINUTES (w/ empty barbell)

10 Stiff-Legged Deadlifts

10 Alt. Elbow Punches

5 Strict Press from the front

5 Strict Press from behind neck

10 Backrack Alt Step Back Lunges

Strength

Push Jerk (Heavy 5-Rep)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Push Jerk

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

15-12-9-6-3

Deadlift (155/95)|(115/75)

Push Jerk

*Complete a 200m Run after each full set.

(Score is Time)