Workout of the Day

Friday


18 Aug, 2017

Bear Republic CrossFit – CrossFit

HandStand Pushups

10 mins to complete

3 x Max Reps HSPU or Pushups

rest as needed between sets, but all 3 sets must be completed within the 10 minute window

Metcon (Time)

For Time

21-15-9

DeadLift 225/155#

Wall Ball Shots

C2B Pullups


Friday


18 Aug, 2017

Bear Republic CrossFit – Conditioning Class

Warm-up (No Measure)

Crossover Symmetry

Smash Calves

Roll Rough Spots

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

2 Rope Climbs

25/18cal bike

20 KB Deadlift

300 m run


Thursdsay


17 Aug, 2017

Bear Republic CrossFit – CrossFit

Front Squat

7-7-3-3-1-1

Rest 2 mins Between Sets

Increasing Weight

Metcon (Time)

3 Rounds For Time

15 T2B

15 Push Jerks 135/95#


Thursday


17 Aug, 2017

Bear Republic CrossFit – Conditioning Class

Warm-up (No Measure)

Roll Quads

Banded Shoulder Stretch

Metcon (Time)

Every 3 mins for 15 mins

20/15 cal row

30 Double unders

12 DB Snatch


Wednesdsay


16 Aug, 2017

Bear Republic CrossFit – CrossFit

Snatch Complex

Every 3 MIns for 30 MIns

1 Hang Power Snatch

2 OHS

1 Hang Squat Snatch

2 OHS

1 Squat Snatch

*increasing Weight

Metcon (Time)

Burner

For Time

100 Double Unders

30 Burpees


Wednesday


16 Aug, 2017

Bear Republic CrossFit – Conditioning Class

Warm-up (No Measure)

Roll T-Spine

Smash Hamstrings

Crossover Symmetry

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#


Tuesday


15 Aug, 2017

Bear Republic CrossFit – CrossFit

Strict Pull Ups

10 minutes to complete-

3 x Max Reps Strict Pullups

rest as needed between sets, but all 3 sets must be completed within the 10 minute window

Metcon (Time)

For Time

30-24-18

Box Step Ups w/ DBs

50/35#

15-12-9

S2OH w/ DBs

3-2-1

Rope Climbs

*First round is 30 step ups, 15 S2OH, 3 Rope Climbs

Second is 24 step ups, 12 S2OH, 2 rope climbs, ect…


Tuesday


15 Aug, 2017

Bear Republic CrossFit – Conditioning Class

Warm-up (No Measure)

Crossover Symmetry

Smash Calves

Hamstring Stretch

Metcon (Time)

with a running clock

0:00 – 10:00

900 m run

max Pullups in remaing time

10:00 – 16:00

600 m run

max T2B in remaining time

16:00 – 20:00

300 m run

max push ups in remaining time


Monday


14 Aug, 2017

Bear Republic CrossFit – CrossFit

Power Clean

5 x 1

Power Clean

OT:90 ( on the :90)

increasing weight

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

200 m Run

18 Sit ups

6 Hang Power Cleans 135/95


Monday


14 Aug, 2017

Bear Republic CrossFit – Conditioning Class

Warm-up (No Measure)

Crossover Symmerty

Roll Quads

Hip Opener

Single arm press

3 x 10 reps per side

Standing Shoulder press w/ DB

OT2M

Metcon (Time)

3 Rounds

500 m row

12 Burpees

21 Box Jumps