“Monkey Business”

October 28, 2020

Announcements

STARTING JULY 8th PER MAYOR GIMENEZ’S ORDERS – FACEMASKS/COVERINGS MUST BE WORN AT ALL TIMES IN THE GYM, EVEN WHILE WORKING OUT. PLEASE BRING APPROPRIATE FACE COVERING.

FACE SHIELDS MUST BE WORN WITH A MASK – FACE SHIELDS ALONE ARE NO LONGER CONSIDERED APPROPRIATE FACE COVERINGS.

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x

20 seconds each

plate jacks

plate ground to overhead

plate Russian twists

on/off plate planks

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

8 box jump overs 30/24

4 bar muscle-ups *scale is 12 CTB

200 meter run

“Prime Time”

October 27, 2020

Announcements

STARTING JULY 8th PER MAYOR GIMENEZ’S ORDERS – FACEMASKS/COVERINGS MUST BE WORN AT ALL TIMES IN THE GYM, EVEN WHILE WORKING OUT. PLEASE BRING APPROPRIATE FACE COVERING.

FACE SHIELDS MUST BE WORN WITH A MASK – FACE SHIELDS ALONE ARE NO LONGER CONSIDERED APPROPRIATE FACE COVERINGS.

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

butt kicks down and back

5 broad jumps

5 inch worms

10 bent over plate Ys

10 plate presses in hollow

Floor Press (EMOM x 10 3 reps 90%)

Metcon (AMRAP – Rounds and Reps)

5 rounds

AMRAP 3

3 hang power snatches 115/75

6 push-ups

9 air squats

1 minute rest between rounds

*start each round where you left off

“Heavy Flow”

October 26, 2020

Announcements

STARTING JULY 8th PER MAYOR GIMENEZ’S ORDERS – FACEMASKS/COVERINGS MUST BE WORN AT ALL TIMES IN THE GYM, EVEN WHILE WORKING OUT. PLEASE BRING APPROPRIATE FACE COVERING.

FACE SHIELDS MUST BE WORN WITH A MASK – FACE SHIELDS ALONE ARE NO LONGER CONSIDERED APPROPRIATE FACE COVERINGS.

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

side shuffle down and back x 2

20 mountain climbers

10 toy soldiers

5 drop squats

Back Squat (5/3/1 x 3 80% 85% 90%)

minute 1: 5 reps 80%

minute 3: 3 reps 85%

minute 5: 1 rep 90 %

minute 7: 5 80%

minute 9: 3 85%

minute 11: 1 90%

minute 13: 5 80%

minute 15: 3 85%

minute 17: 1 90%

Metcon (Time)

5 rounds

7 power cleans 135/95

5 front squats 135/95

3 thrusters 135/95

“Spindle Fibers”

October 24, 2020

Announcements

STARTING JULY 8th PER MAYOR GIMENEZ’S ORDERS – FACEMASKS/COVERINGS MUST BE WORN AT ALL TIMES IN THE GYM, EVEN WHILE WORKING OUT. PLEASE BRING APPROPRIATE FACE COVERING.

FACE SHIELDS MUST BE WORN WITH A MASK – FACE SHIELDS ALONE ARE NO LONGER CONSIDERED APPROPRIATE FACE COVERINGS.

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

jog forward back peddle back box

side shuffle down and back box

10 jumping lunges

10 single leg/arm V-ups

10 supermans

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

8 toes to bar

8 handstand push-ups

16/12 calorie row, bike or ski

“Space Jam”

October 23, 2020

Announcements

STARTING JULY 8th PER MAYOR GIMENEZ’S ORDERS – FACEMASKS/COVERINGS MUST BE WORN AT ALL TIMES IN THE GYM, EVEN WHILE WORKING OUT. PLEASE BRING APPROPRIATE FACE COVERING.

FACE SHIELDS MUST BE WORN WITH A MASK – FACE SHIELDS ALONE ARE NO LONGER CONSIDERED APPROPRIATE FACE COVERINGS.

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

20 jumping jacks

5 sprawls

20 mountain climbers

5 glute bridges

Metcon (Time)

120 wall balls 20/14

200 double unders

1 mile run

“Mad Hatter”

October 22, 2020

Announcements

STARTING JULY 8th PER MAYOR GIMENEZ’S ORDERS – FACEMASKS/COVERINGS MUST BE WORN AT ALL TIMES IN THE GYM, EVEN WHILE WORKING OUT. PLEASE BRING APPROPRIATE FACE COVERING.

FACE SHIELDS MUST BE WORN WITH A MASK – FACE SHIELDS ALONE ARE NO LONGER CONSIDERED APPROPRIATE FACE COVERINGS.

CrossFit Armed – CrossFit

Warm-up (No Measure)

dymanic warm-up

Squat Clean + Split Jerk (EMOM x 7 75%)

Metcon (Time)

8 rounds

10 deadlifts 185/125

10 chest to bar pull-ups

16 minute cap

“Zachary Tellier”

October 21, 2020

Announcements

STARTING JULY 8th PER MAYOR GIMENEZ’S ORDERS – FACEMASKS/COVERINGS MUST BE WORN AT ALL TIMES IN THE GYM, EVEN WHILE WORKING OUT. PLEASE BRING APPROPRIATE FACE COVERING.

FACE SHIELDS MUST BE WORN WITH A MASK – FACE SHIELDS ALONE ARE NO LONGER CONSIDERED APPROPRIATE FACE COVERINGS.

CrossFit Armed – CrossFit

Warm-up (No Measure)

4 x

15 seconds each

jumping jacks

inch worms

jump squats

“Zachary Tellier” (Time)

10 Burpees

10 Burpees

25 Push-Ups

10 Burpees

25 Push-Ups

50 Lunges

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats

30 minute cap

“Tony Montana”

October 20, 2020

Announcements

STARTING JULY 8th PER MAYOR GIMENEZ’S ORDERS – FACEMASKS/COVERINGS MUST BE WORN AT ALL TIMES IN THE GYM, EVEN WHILE WORKING OUT. PLEASE BRING APPROPRIATE FACE COVERING.

FACE SHIELDS MUST BE WORN WITH A MASK – FACE SHIELDS ALONE ARE NO LONGER CONSIDERED APPROPRIATE FACE COVERINGS.

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

butt kicks down

10 step-ups

5 drop squats

walking inch worms back

Power Snatch *pause at knee + Hang Squat Snatch (EMOM x 5 1+1 80%)

Metcon (5 Rounds for reps)

5 rounds

AMRAP 2

10 single dumbbell box step-overs 24/20 50/35

10 single arm dumbbell snatches *alt 50/35

AMRAP box jumps 24/20

rest 1 minute

“Gummy Bears”

October 19, 2020

Announcements

STARTING JULY 8th PER MAYOR GIMENEZ’S ORDERS – FACEMASKS/COVERINGS MUST BE WORN AT ALL TIMES IN THE GYM, EVEN WHILE WORKING OUT. PLEASE BRING APPROPRIATE FACE COVERING.

FACE SHIELDS MUST BE WORN WITH A MASK – FACE SHIELDS ALONE ARE NO LONGER CONSIDERED APPROPRIATE FACE COVERINGS.

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

20 jumping jacks

10 toy soldiers

5 jump squats

10 reverse flys

Front Squat (Top of every 90 seconds x 5 sets 2 1 1/4 reps 80%)

Metcon (Time)

5 rounds

7 Bear Complexs 115/75

50 double unders

“Anti-Static”

October 17, 2020

Announcements

STARTING JULY 8th PER MAYOR GIMENEZ’S ORDERS – FACEMASKS/COVERINGS MUST BE WORN AT ALL TIMES IN THE GYM, EVEN WHILE WORKING OUT. PLEASE BRING APPROPRIATE FACE COVERING.

FACE SHIELDS MUST BE WORN WITH A MASK – FACE SHIELDS ALONE ARE NO LONGER CONSIDERED APPROPRIATE FACE COVERINGS.

CrossFit Armed – CrossFit

Metcon (Time)

3 rounds

50/35 calories ski, bike or row

50 kettlebell swings 55/35

50 sit-ups