CrossFit FC East - BodybuildingView Public Whiteboard ()Warm-up (No Measure)Monostructural/WOD 5 min Single/Double Unders -into- 5 rounds of Rowling (5 max penalty Burpee Box Jump Overs)Monostructural (5 Rounds for time)5 sets: 50 Double Unders 15/12 [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 6:00 Clock :30 Air Bike 5 PVC Pass Throughs/Around World r/l 5 PVC Thrusters 5 Up Downs 5 Bird Dogs r/lMetcon (AMRAP - Rounds and Reps) 15 min [...]
CrossFit FC East - Burgener Strength (Oly)View Public WhiteboardNote about Percentage and RPE (No Measure)We have given RPE on most of the Power Lifts and some of the Oly lifts because we want you to [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 6 min AMRAP :30 sec row 6 Jump squats 6 Up Downs 6 Lunges each leg :30 sec Jump RopeMetcon (AMRAP - Reps) 1 min Calorie Row 1 [...]
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)10-9-8-7-6-5-4-3-2-1 Dumbbell Deadlifts (2x70s/50s) Dumbbell Farmers Hold Step Back Lunges (2x70s/50s) *Each has to be superset and unbroken (i.e. 10 into 10 then rest, [...]
CrossFit FC East - BodybuildingView Public WhiteboardBodybuilding RPE ScaleRPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 Rounds 1:00 Bike Erg or Air Bike 1:00 Ski Erg or Row 5 PVC Good Mornings 5 Light Single DB RDLs (each side) 10 Dead BugsMetcon (Time) [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up "Rowling" x 10 sets - Perform 1 burpee for every meter over or under 100 (5 burpee max)Metcon (Time) 21-18-15-12-9 Kettlebell Swing Goblet SquatAcccessory Mobility Roll quads with [...]
CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side [...]
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Push/Pull) (Checkmark)AMRAP 14 Minutes (moving at a steady pace) 7 Rounds 7 Strict Chin ups 7 Dumbbell Bench (2x70/50) -in remaining time- max rounds 14 Calorie Ski [...]