Workout, Happening, and Updates at PARK MEADOWS CROSSFIT

Rx Monday E3MOM x 6 5 Deadlifts@70-80% 25 Banded Glute Bridges 9 min Up Ladder 5 Russian KBS, 72/53 5 Ab Mat Sit-ups 10 Double

Rx Monday 8 Rounds for time 200m run 2 Rounds of “Cindy” 5 Pull-Ups 10 Push-Ups 15 Air Squats ** Vest is optional

Rx Monday E3MOM x 6 3 Front Squats @ 80-90% 5/5 Bulgarian Split Squats, no weight 9min Up-Ladder 1 Wall Ball. 20/14 1 DB Push

Rx Monday Every 2:30 for 6 rounds 10 back squats@40-60% AMRAP 10 10/8 Calorie Bike or Row 10 KB Goblet Squats 10 Lateral Burpees Over

Rx Monday AMRAP 16 Max Calorie Row or Bike ** at 0:00 and E2MOM, complete… 7 Toes to Bar 7 Push Press, 95/65 7 Front

Rx Monday Open Repeat 21.3 OR AMRAP 15 15/12 Cal Bike or Row Then 1 round of a “Bear Complex” 1 Bear Complex is: 1

Rx Monday AMRAP 20 2-2, 4-4, 6-6…add 2-2 reps each round DB Hang Clean and Jerks, 2xDB Ring Rows 8/6 Cal Bike or Row after

Rx Monday PLEASE NOTE: Classes are CANCELLED for Monday, March 15, 2021 Open Gym from 11AM to 4PM AMRAP 15 50 Double Unders or 100

Rx Monday “Loredo” 6 Rounds for time 24 Air Squats 24 Push Ups 24 Walking Lunge Steps 400m run U.S. Army Staff Sergeant Edwardo Loredo,

Rx Monday EMOM x 30 1 Power Clean + 1 Front Squat + 1 Jerk OR… 1 Squat Clean & Jerk. ** Begin at 75/55

Rx Monday 7 intervals (30 min cap) 10/8 Calorie Row OR 150m run 5 Hang Power Cleans, 185/135 10 Deadlifts, 185/135 10/8 Calorie Row OR

Rx Monday AMRAP 18 12 Hang Power Snatch 9 Box Jump Overs, 24/20 12 Thrusters 9 Bar Facing Burpees ** Min 0-6: 75/55 ** Min

Rx Monday 0:00-7:00 4 Rounds for Time 15/10 Cal Bike or 15/10 Cal Row 7 Hang Barbell Clusters, 95/65 ** Rest 8:00-12:00 ** 12:00-20:00 4

Rx Monday For time (30 min cap) 50/40 Cal Row 50 Alternating DB Hang Clean and Jerks, 50/35 50 Box Jump Overs, 24/20 50 Toes

Rx Monday Every 2:00 for 6 rounds 5 Strict Pull-Ups, weighted if possible 20 Banded Straight Arm Pull-Downs EMOM x 20 5 Pull-Ups 10 Push-Ups

Rx Monday Every 1:30 for 6 rounds 1 strict press+5 push press ** From the ground; building each round 15-12-9-6-3 (10 min cap) Shoulder to

Rx Monday On a 25 min clock… 20-18-16-14-12-10-8-6-4-2 American KBS, 53/35 Bar Facing Burpees In remaining time, find a 3 rep max deadlift

Rx Monday E3MOM x 6 3 Bench/Floor Press 15/12 Hand Release Push-Ups *** Start at 70% and build. AMRAP 12 100m run 1 Round of

Rx Monday AMRAP 21 20 Pull-Ups 21 Double-Unders 20 Push Press (see below) 21 Double-Unders 20 Front Squats (see below) 21 Double-Unders Rounds 1 and

Rx Monday Every 2:30 for 5 rounds 5-4-3-2-1 Bench or Floor Press 6-8-10-12-14 Push UpsAssault Bike Calories E3MOM x 6 Interval 1: 90 seconds of

Rx Monday E2MOM x 6 2 Back Squats@80-90%. NO ONE REP MAX LIFTS. 15-12-9-12-15 (12 min cap) Double DB Snatches, 2×35/20 Burpee Box Jump Overs,

Rx Monday Every 2:30 for Max Rounds (Max 10 rounds) 2 Thrusters, 75/55 2 Pull-Ups 2 Cal AB ** Add 2 reps/cals each round

Rx Monday Every 2:30 for 5 rounds 5 Back Squats **Start at 65-70% 10 Rounds for time (15 min cap) 10 Cal Row 5 Back

Rx Monday EMOM x 30 M1: 1 Power Clean M2: 1 Squat Clean

Rx Monday E2MOM x 8 3 HEAVY Bench or Floor Press 5 Strict Pull-Ups, weighted if possible AMRAP 10 of “Cindy” 5 Pull-Ups 10 Push-Ups

Rx Monday E2MOM x 7 3 Overhead Squats 21-15-9  (8 min cap) OHS 95/65 Toes to bar

Rx Monday E4MOM x 6 10 pull ups 10 Front Squats, 155/105 10 Bar Facing Burpees 10/8 Cal Row SPRINT

Rx Monday Every 2:30 for 5 rounds 20/15 Calorie Assault Bike, 90-95% effort ** Rest 6 mins ** AMRAP 12 12/10 Cals Bike, 70-80% effort

Rx Monday Every 3:00 until failure. 4 Push Press, 95/65 4 Chest to bar pull ups 4 alternating DB snatches, 50/35 ** Add 2 reps

Rx Monday Buy In: 800m run 80 American KBS, 53/35 60 SA DB Push Press, 50/35 40 Goblet Squats, 53/35 20 SA Alternating Devil Press,

Rx Monday “NASTY NANCY” CrossFit Games Workout #5 5 Rounds For Time 500m run 15 Overhead Squats 135/95 15 Bar Facing Burpees

Rx Monday 20-18-16-14-12-10-8-6-4-2 (12 min cap) Assault Bike Calories DB Alternating Snatches, 50/35 Rest 5 mins 2-4-6-8-10-12-14-16-18-20 (12 min cap) DB Alternating Hang Snatches, 50/35

Rx Monday Every 3:00 for 10 rounds 7-7-7-5-5-5-3-3-3-3 Barbell Bulgarian Split Squat, Each Leg ***After each round, Perform 5 tempo goblet squats(33X1) at less than

Rx Monday E3MOM Back Squat 7-7-7-5-5-5-3-3-3-3 ***After each round, perform 10 Bulgarian Split Squats (5 each leg). No Weight.

Rx Monday Labor Day WOD 7:30 and 9:00 AM

Rx Monday 10 Rounds (28 min) In 1 min… 3 Thrusters@155/105 8/6 cal Bike Max chest to bar pull ups in remaining time Rest 2:00

Rx Monday Hoping to see the WODs, huh?

Rx Monday EMOM x 12 5 Floor Press ***Build every 3 mins. 4 separate weights. AMRAP 12 200m run 15 Push-Ups 50m HEAVY Farmers Carry,

Rx Monday For time (20 min cap) 40 Thrusters, 75/55 10 Chest-to-Bar Pull-Ups 30 Thrusters, 95/65 20 Chest-to-Bar Pull-Ups 20 Thrusters, 135/95 30 Chest-to-Bar Pull-Ups

Rx Monday AMRAP 20 10 SA Overhead DB Walking Lunges (Right Arm; 50/35) 8 Burpees over the DBs 10 SA OH DB Walking Lunges (Left

Rx Monday For time (15 min cap) 10-8-6-4-2 Power snatch, 135/95 Straight into….. 2-4-6-8-10 Overhead Squats, 135/95 *30 double unders or 60 singles in between

Rx Monday (20 min cap) Buy In: 50/40 Cal Assault Bike Then… 10 Rounds 6 Overhead Squats, 95/65 7 Toes-to-Bar 8 Bar-Facing Burpees

Rx Monday 10 Rounds Equal work to rest 10 DB Thrusters, 2×50/35 100m run

Rx Monday  “Holleyman” (30 min cap) 30 Rounds For Time 5 Wall Balls, 20/14 3 Handstand Push-Ups 1 Power Clean, 225/155

Rx Monday E2MOM X 5 rounds 3 Deadlifts 15-12-9 (12 min cap) Deadlifts, 225/155 Bar facing Burpees DB Push Press, 2×50/35

Rx Monday For time (30 min cap): 10 cal row/bike 10 wall balls 20/10 20 cal row/bike 20 wall balls 30 cal row/bike 30 wall

Rx Intensity Monday For time (20 min cap) 2 Rounds 25 Toes to bar 50 Burpees 75 Air squats

Intensity Fitness Monday AMRAP 20  100 Single Unders 20 Box Jumps (24/20) 10 Devil Press (35/25)

Intensity Fitness Monday For time 15 Push jerks 15 Strict pull-ups 12 Push jerks  12 Strict pull-ups 9 Push jerks 9 Strict pull-ups 6 Push

CrossFit Monday E5MOM x 5 60 Double under 400m Run/1k Bike/500m Row

CrossFit Monday Closed – Get outdoors and use your fitness

Intensity LIVE Online

Intensity LIVE Online

Intensity LIVE Online

CrossFit

CrossFit Monday AMRAP 10 30 Double Unders 15 Power Snatches

CrossFit Monday Every 3 minutes for 7 rounds 15/12 Cal Bike 5 Front Squats

CrossFit Monday AMRAP 20 3 Deadlifts (315,225) 5 Strict Pull-ups 10 Push Ups 15 Air Squats