Monday 180115

follow CrossFit Mainsite until further notice. Contact CG E-City CrossFit E-mail for programing.

Friday 180112

As many reps as possible in 3 mins of: Double Under

—then—

1 Slam Ball Throw, 50/30 lbs Every 10 secs for 5 mins.

—then—

50-40-30-20-10 reps, for time of: Double Under GHD Sit-up

Thursday 180111

Front Squat 5-5-3-3-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

—then—

5 rounds for time of: 15 Kettlebell Swings, 70/53 lbs 10 Burpees 5 Muscle-ups

Wednesday 180110

Snatch Pull 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

—then—

CrossFit Mainsite

Complete as many rounds as possible in 10 mins of: 5 Power Snatches, 95/75 lbs 10 Overhead Walking Lunges, 95/75 lbs 1 Rope Climb, 15 ft

Tuesday 180109

3 Weighted Strict Pull-ups, pick load Every 1 min for 10 mins.

—then—

On a 25-minute clock, 5 rounds of: Row for 50 seconds, rest 10 seconds Row for 40 seconds, rest 20 seconds Row for 30 seconds, rest 30 seconds Row for 20 seconds, rest 40 seconds Row for 10 seconds, rest 50 seconds

Monday 180108

Split Jerk 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

—then—

7 rounds for time of: 6 Power Cleans, 115/75 lbs 12 Push Press, 115/75 lbs Double Unders (Unbroken)

Friday 180105

For time: 150 AbMat Sit-ups -- then -- 5 rounds of: 15 Push-ups 20 Burpees 25 Walking Lunges

Thursday 180104

21-18-15-12-9-6-3 reps, for time of: Wall Ball, 20/14 lbs Handstand Push-up Kettlebell Swing, 55/35 lbs

Wednesday 180103

4 rounds for time of: 15 Burpee Box Jump Overs Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 80 ft 20 Dumbbell Snatches, 50/35 lbs

Tuesday 180102

High Hang Squat Clean 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

—then—

Complete as many rounds as possible in 15 mins of: 55 Double Unders 15 Chest-to-bar Pull-ups 5 Hang Power Cleans, 155/105 lbs