SD Workouts 030926

Monday

Classes meet at 11am, Noon and 2pm with Ben 

The Fun: “Switch” 

2 Rounds 

2x :90 p Station w/ 1:30 Between Stations 

@0:00 

    10/7 Cal Row 

     + Max Sit Ups 

@4.30

    5 Burpee Box Jumps

      + Max Step Overs 

@9:00

    10/6 Cal  Bike

      + Max Alt DB Snatch 

2nd Round Begins at 15:00 

Tuesday 

Classes meet at 11am, Noon, and 2pm w/ Ricardo 

Stamina: 16:00 AMRAP 

Bush Run 

+ 3rd Floor Stairs 

*Time check each time you pass the door. Cannot start a new section of the run within :30 of the end of the AMRAP. 

The Fun: 5 RFT 

8 OH Sit Ups (35#/25#)

12 Eye Level Swings (70#/44#) 

16 Jumping Lunges

Rest 1:00 

Thursday - 11am, Noon, and 2pm w/ Ricardo

Strength & Conditioning 

Strength: E3M x4

7 Bench Press 

The Fun: 12:00 AMRAP 

Short Track Bear Crawl

10 Pull Ups

Bush Run 

Friday - 11:30am Only w/ Ben 

CrossFit 

Strength: E3M x5 

3 - 2 - 1

Hang Power Cleans

+ 1 Push Jerk 

The Fun: 3 RFT 

15 EB Push Press

12 EB Thrusters

9 EB Front Squats

30 Sit Ups