Tuesday 3.16.21
Jamie N.
“CrossFit Dot Com”
On a 20-min clock, 4 Rds of:
Row/Bike for 50secs, rest 10 secs
Row/Bike for 40secs, rest 20 secs
Row/Bike for 30secs, rest 30 secs
Row/Bike for 20secs, rest 40 secs
Row/Bike for 10 secs, rest 50 secs
(Score- Total Cals on Rower or Bike)
Thrive
4 x 5min AMRAPs w/ :90s Rest b/w
Station 1:
30 CC Floor Touches
20 Lateral Lunge Jumps
10 Push-Ups
5 Lunge Lunge Squat Jumps
:30s Plank
Station 2:
30 Bicycle Crunches
20 Double Crunches
10 Hollow Rocks
5 Torpedo Devil Presses
:30s Torpedo Jacks
Station 3:
30 Mountain Jacks
20 Banded Face Pulls
10 Banded Triceps
5 S/L RDLs with 1 Arm Row (each)
:30s DA Crunches
Station 4:
30 Halo’s
20 Up Downs
10 Plank Ups
5 Torpedo Clusters
:30s Superman Hold
News
Class Times – 5:30am, 6:00am (Thrive), 6:30am, 7:00am (Thrive), 7:30am, 8:30am, 9:30am (Thrive), 12pm, 3:15pm (varsity), 4pm, 5pm, 5:30pm (Thrive), 6pm
…sign up in Zen Planner to reserve your spot
*Join our Outsiders Crossfit team for the open by clicking here!
Schedule for the following dates will change during the open:
Friday’s 3/12, 3/19, and 3/26
Crossfit Class- 4:30pm until 5:30pm
Open Gym- 5:30pm until 6:30pm
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