Workout Of The Day

Thursday

Hunters Creek CrossFit – BURN

View Public Whiteboard

Workout

Metcon (No Measure)

2 Rounds: 3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

AMRAP

7 Box Jumps

7 Russian KB Swing

STATION 2

Run 400m

then..

Max Push-ups

STATION 3

EMOM

15 Slam Balls

Thursday

Hunters Creek CrossFit – StrengthCon

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES:

:30 Bike

8/8 SA DB Strict Press —> Push Press

6 Push-ups —> 6 Up-Downs —> 6 Burpees

4 Pike to Cobras *

*Pike to cobra — start in plank position on hands, send hips up and back, press head through hands, then drop hips to the ground and bring your chest up

Strength

Push Press (5-5-5-5-5)

5-5-5-5-5

Push Press

-Rest 1:00 b/t Sets-

Workout

Metcon (AMRAP – Reps)

EVERY 3:00 FOR 4 SETS

20/15 Cal Bike

Max Push Press (95/65)
Score is total Push Press.

Wednesday

Announcements

Happy Birthday Susan!

Hunters Creek CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Inchworms

:30 Cossack Squats

:30 Bootstrappers

-THEN-

AMRAP X 5 MINUTES (WITH BARBELL)

10/10 Elbow Punches

:30 Squat Hold

10/10 Leg Swings

Strength

Front Squat (3-3-3-3-3)

Front Squat

*Build to 3RM Front Squat

Partner Workout

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

ON A 13:00 RUNNING CLOCK…

150 Double Unders

100 DB Thrusters (35/25)|(25/15)

150 Double Unders

Max Front Squats (185/135)|(135/95)

Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.
Score is max reps of FS.

Wednesday

Announcements

Happy Birthday Susan!

Hunters Creek CrossFit – BURN

View Public Whiteboard

Workout

Metcon (No Measure)

1 Round: 3:00 Stations

1:00 Rest b/t Stations

STATION 1

1:30 Cal Row

1:30 Burpees

STATION 2

AMRAP

8 Mountain Climbers

8 DB Deadlifts

8 DB Push Press

STATION 3

1:30 Cal Row

1:30 Burpees

STATION 4

AMRAP

8 Mountain Climbers

8 DB Deadlifts

8 DB Push Press

Wednesday

Announcements

Happy Birthday Susan!

Hunters Creek CrossFit – StrengthCon

View Public Whiteboard

Warm-up

Warm-up (No Measure)

FOR TIME (6:00 CAP)

200m Run

100 Single Unders

10/10 SA KB Deadlift

16 Alt. Single KB FR Lunge

200m Run

Strength

Metcon (No Measure)

3 SETS

8/8 SA FR KB Split Squats (53/35)

10/10 Plate Elevated Curtsey Squat

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 20 DB Deadlift (45/30)

MIN 2 – 10 Alt. DB FR Lunges

MIN 3 – 200m Run

Wednesday

Announcements

Happy Birthday Susan!

Hunters Creek CrossFit – Hunters Creek Bootcamp

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 Single Arm DB Up-Downs*

25ft High Knees

5/5 DB Deadlifts (sumo or suitcase style)

25ft. Butt Kickers

5/5 Single Arm Strict Press

Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 5 SETS

200m Run

5/5 Single Arm DB Burpees

7/7 Single Arm DB Push Press

Optional Finisher

Warm-up (No Measure)

2-3 SETS

10/10 Single Arm DB High Pulls

:20 Tuck Hold

5/5 Single Leg DB RDL

Tuesday

Hunters Creek CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 12 MINUTES

5 Light DB Devil’s Press

15 Jumping Jacks

10 Ring Rows

10 Straight Leg Sit-ups (minimize arm throw)

10 Scap Pull-ups (slow and controlled)

:30 Hollow Rocks

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

C2B & Bar Muscle-Up Development

Workout

Metcon (Time)

FOR TIME

21-15-9

Russian Kettlebell Swing (70/53)|(53/35)

C2B Pull-up

into…

15-12-9

American Kettlebell Swing (70/53)|(53/35)

Bar Muscle-Up

-16:00 Hard Cap-