(219) 237-0973 CrossFit 219, 400 Fisher St unit B, Munster, Indiana

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Saturday

CrossFit 219 - NCBURNWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 15 DB Thrusters 100m Run STATION 2 AMRAP 15 Plate Ground to OH 100m Run STATION 3 AMRAP 15 Up-Downs 100m Run

Friday

CrossFit 219 - NC30Warm-upWarm-up (No Measure)2 ROUNDS 200m Jog 8 Alt. Step-ups 8/8 Ankle Circles 8 Hip Circles 4/4 Side Plank Rotations - 6:00 Time Cap -WorkoutMetcon (No Measure)EMOM x 16 MINUTES MIN 1 - 15 DB Deadlifts MIN 2 - 200m Run MIN 3 - 15 Box Jumps MIN 4 - :45 Side Plank* [...]

LL 36 – What’s another word for thesaurus?

CrossFit 219 - CrossFitWarm-upWarm-up (No Measure)4 ROUNDS 4 Lengths Run 8 Plate Ground to Overhead (:02 pause OH) :20 Plank Hold 8 Glute Bridge-Ups (:02 pause at top) :20 Hollow Rock 3 Strict Pull-upsStrengthBack Squat (1 x 3)12 minutes to work to a heavy 3WorkoutMetcon (Time)21-15-9 Russian KBS 70/53 Burpee over KBFinisherMetcon (No Measure)5 SETS [...]

Friday

CrossFit 219 - NC45Warm-upWarm-up (No Measure)EMOM x 6 MIN Odd: :45 Jumping Jacks → :45 Bicycle Sit-ups → :45 Mountain Climbers Even: :45 Inchworms → :45 BB RDL → :45 BB Good MorningStrengthDeadlift (5-5-5-5-5)5-5-5-5-5 Tempo Deadlift (31X1)WorkoutMetcon (3 Rounds for time)3 SETS 15 Deadlifts (155/105) 30 Sit-ups 30 Walking Lunges -1:30 Rest b/t Sets-

Friday

CrossFit 219 - NCBURNWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max DB Sumo DL STATION 2 Max DB Hang Power Clean STATION 3 Max DB Stirct Press STATION 4 Max Distance Row

Friday

CrossFit 219 - NC COMPETEA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.B. 60:00 GPPWarm-upWarm-up (No Measure)4 ROUNDS 100m Run 8 Plate Ground to Overhead (:02 pause OH) :20 Plank Hold 8 Glute Bridge-Ups (:02 pause at [...]

Thursday

CrossFit 219 - NC45Warm-upWarm-up (No Measure)3 ROUNDS... 200m Run 10 Slam Balls 10 Banded Upright Rows (feet inside band)StrengthMetcon (No Measure)3 SETS 10 Slow Ring Rows 20 Kneeling Double Lat Band Pull-Downs MAX Barbell Upright Rows -Rest 1:30 b/t Sets-WorkoutMetcon (Time)FOR TIME 50 Slam Balls (20/10) 400m Run 50 Sit-ups 400m Run 50 Slam Balls [...]

Thursday

CrossFit 219 - NCBURNWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 5 Push-ups 5 Burpees STATION 2 AMRAP 5 DB DBL Swing 5 DB Front Squat STATION 3 AMRAP 10 Alt. Reverse Lunges :30 Plank

Thursday

CrossFit 219 - NC30Warm-upWarm-up (No Measure)2:00 Row (Moderate Pace) Into… AMRAP x 4 MINUTES 7 Scap Push-ups 7 Ring Rows 7 Plate Good Mornings :20 Plank HoldWorkoutMetcon (Time)FOR TIME 500m Row 40 Push-Ups 400m Row 30 Push-Ups 300m Row 20 Push-Ups 200m Row 10 Push-Ups -15:00 Hard Cap-