Cali Heat

V3 CrossFit – CrossFit

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Metcon (Time)

5RFT

15/10 Cal Row

20/15 KB Swings

25/20 Wall Balls

5 Tire Flips + jump in and out of tire

1 Tire Flip + jump into and out of tire x 5

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Friday Madness

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

3 Rounds

20 Sec Row slow,20 sec medium,20 sec fast

10 Banded Rows

10 Barbell Good mornings

10 Mini Band Glute Activation

10m Db OH Walk

10 Jump Squats

B1: Metcon (No Measure)

Performance 12:00 EMOM

Min 1- 10 D.L (225,155)

Min 2 – 10 Ring Dips (NO BANDS)

Min 3 – 10 Strict HSPU

Min 4 – 10 Butterfly Pullups

B2: Metcon (No Measure)

Fitness 12:00 EMOM

Min 1- 10 DL (185,105)

Min 2 – 10 Dips (Bands OK)

Min 3 – 10 HSPU (BOX)

Min 4 – 10 Pullups

C1: Metcon (Time)

Performance 21-15-9

Squat Cleans (135,95)

Bar Facing Burpees

12:00 CAP

C2: Metcon (Time)

Fitness – 21-15-9

Squat Cleans (95,65)

Bar Facing Burpee

12:00 CAP

Holy Spicey Habenero

V3 CrossFit – CrossFit

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A1: Metcon (No Measure)

Performance – 8:00 EMOM

Min 1 – 6 Strict Pull

Min 2 – 6 Kipping Pullups

Min 3 – 6 Butterfly

Min 4- 6 Butterfly CTB

A2: Metcon (No Measure)

Fitness – 8:00 EMOM

Min 1 -3 Kipping,(legs only) 3 Kipping (Upper Body Only)

Min 2- 6 Strict Pull Ups

Min 3 – 6 Kipping Pull Ups

Min 4 – 6 Kipping CTB

B1: Metcon (Time)

Performance

1000 Meter Row

40 Pull-Ups

30 Power Snatches (135,95)

20 OH Squats

B2: Metcon (Time)

Fitness

1000 Meter Row

40 Pull-Ups

30 Power Snatches (95,65)

20 OH Squats

Thompson

V3 CrossFit – CrossFit

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A1: Thompson (Time)

10 Rounds for time of:

1 Rope Climb, 15′

29 Back Squats, 95#

10m Barbell Farmer Carry, 135#

*Begin the rope climbs seated on the floor*
In honor of U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, was killed on January 29, 2010
To learn more about Thompson click here

A2: Metcon (Time)

Fitness

10RFT

1 Sled Pull 30M

29 Back Squats (95,65)

10M Barbell Farmers Carry

Adrenaline

V3 CrossFit – CrossFit

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A1: Metcon (Time)

Performance

1200m Med Ball Run (Run to corner of Madison & Hazel and back)

21 Thrusters (115,75)

50 Dbl Unders

20 Burpee Box Jump Overs

15 Thrusters

50 DBl Unders

30/20 Cal Row

9 Thrusters

50 Dbl Unders

1200m Med Ball Run (Run to corner of Madison & Hazel and back)
Guys do 30 Cal Row Ladies do 20 Cal Row

A2: Metcon (Time)

Fitness

1200m Run (Run to corner of Madison & Hazel and back)

21 Thrusters (75,55)

50 Dbl Unders

10 Burpee Box Jump Overs

15 Thrusters

50 DBl Unders

20/15 Cal Row

9 Thrusters

50 Dbl Unders

1200m Run