8/7/2020

Ralston Creek CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 V-ups or Tuck-Ups 20 Lateral Hops Over Barbell 10 Barbell Bent Over Rows :20 Barbell Bent Over Row Holds* 10 Jumping Air Squats *Athletes will hold the barbell at the top of the Row just below the chest. Strength Hang Clean (8-6-6-4-4) 8-6-6-4-4* Hang Clean *Start …

8/7/2020

Ralston Creek CrossFit – HomeFit Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 5 Sit-Ups 10 Jumping Air Squats 30 Mountain Climbers (No Measure) Full-Body Strength Metcon (7 Rounds for time) E2MOM x 14 MINUTES 8 DB Sumo Romanian Deadlifs 4 DB Manmaker* *1 Manmaker = DB Push-Up + Row (R) + Row (L) + …

8/6/2020

Ralston Creek CrossFit – CrossFit Warm-up Warm-up (No Measure) EMOM x 5 MINUTES MIN 1 – :45 SeeSaw Upright Row MIN 2 – :45 Broad Jumps MIN 3 – :45 SeeSaw Strict Press MIN 4 – :45 Broad Jumps MIN 5 – :45 Lunge + Twist Strength Push Jerk (6-6-6-6-6) EVERY 1:30 x 5 SETS 6 Push Jerks (Score is …

8/6/2020

Ralston Creek CrossFit – HomeFit Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… 3 SETS :30 DB Strict Press :30 Goblet Squats into… AMRAP x 1 MINUTE Max Alt. V-ups (No Measure) Push x Pull Strength Metcon (AMRAP – Reps) 5 SETS FOR MAX REPS 1:00 – DB Push Press -:30 Rest- 1:00 – DB Pull Overs -:30 Rest- …

8/5/2020

Ralston Creek CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS (6 MINUTE CAP) 36 Single Unders 12 Step-Ups 12 Up-Downs 12 KB Deadlift Strength Deadlift (10-10-10-10-10) EVERY 2:00 x 5 SETS* 10 Deadlift *Start light and build to moderate. (Score is Weight) Workout Metcon (Time) FOR TIME 100 Double Unders 80 Sit-Ups 60 Box Step-ups (24/20) 40 Deadlifts (185/135)|(135/95) …

8/5/2020

Ralston Creek CrossFit – HomeFit Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 12 Jumping Jacks 12 Lunges 12 Glute Bridge-Ups (No Measure) Bodyweight Pump Metcon (AMRAP – Reps) 5 SETS (:40 ON / :20 OFF) MVMT 1 – Glute Bridge Hold MVMT 2 – Jumping Lunges (Score is Reps) Full-Body Sweat Workout Metcon (AMRAP …

8/4/2020

Ralston Creek CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS (5 MINUTE CAP) 100m Run 6/6 SA DB Deadlift 6/6 SA DB Hang Power Clean 6/6 SA DB Front Squats 10 Slam Ball Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK… 6 SETS 2 Pausing Clean Deadlift* + 2 High Hang Cleans + 1 Hang Clean *Athletes will pause …

8/4/2020

Ralston Creek CrossFit – HomeFit Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 10 High Knees 10 DB Deadlift 10 Bent Over Rows (No Measure) Push x Pull Strength Metcon (Weight) 5 SETS ON A 15:00 CLOCK 1:00 Plank Hold 15 DBL DB Hammer Curls 15 Box or Chair Dips (Score is Weight) Push x …

8/3/2020

Ralston Creek CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt. Lunges 25m Shuttle Run 10 DB Strict Press 25m Shuttle Run Strength Back Squat (10-10-10-10-10) EVERY 2:00 x 5 SETS* 10 Back Squat *Start light and build to moderate. (Score is Weight) Workout Metcon (Distance) EMOM x 14 MINUTES MIN 1 – Max Meters Row …

8/3/2020

Ralston Creek CrossFit – HomeFit Daily-5 Warm-Up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 2:00 Cardio Choice 10 DB Suitcase Lunges 10 DB Curl to Press 10 Up-Downs (No Measure) Full-Body Strength Metcon (AMRAP – Reps) EMOM x 12 MINUTES MIN 1 – :45 Alt. DB Power Cleans MIN 2 – :45 Alt. Sit-Thru MIN 3 – :45 DB …