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

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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-

Wednesday

CrossFit 219 - NC45Warm-upWarm-up (No Measure)1 ROUND 30 Mountain Climbers 20 Lateral Jumps Over the Bar 10 Burpees Into… 2 ROUNDS 10 Deadlifts 8/8 Elbow Punches 6 FR Lunges 4 Front SquatsStrengthMetcon (Weight)EVERY 1:30 FOR 6 SETS* 1 Paused Clean Deadlift** 2 High Hang Power Clean *Increase weight each set. Keep weight moderate. **Pause for [...]

Wednesday

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)FOR TIME 3:00 Min Row -THEN- BARBELL SPECIFIC WARM-UP... AMRAP X 5 MINUTES 10 Elbow Punches (Each Arm) 8 Back Rack [...]

LL 33 – If you fall, I’ll be there. -Ground-

CrossFit 219 - CrossFitWarm-upWarm-up (No Measure)FOR TIME 3:00 Min Row -THEN- BARBELL SPECIFIC WARM-UP... AMRAP X 5 MINUTES 10 Elbow Rotations (each arm) 7 Front Rack Tempo Push Press (2121) 5 Pausing Thruster (:02 Hold at the Bottom of the Squat)StrengthThruster (3x5)3 x 5 Thruster* *Keep loading moderately for all three sets. Bar should start [...]

Wednesday

CrossFit 219 - NC30Warm-upWarm-up (No Measure)AMRAP x 5 MINUTES 5 Sit-Ups (knees out; butterfly) 5 Med. Ball Squats 5 Sit-Ups (straight-legged) 5 Med. Ball Push Press to target 5 Cal. Bike Sprint (60+ RPM!)WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 7 MINUTES 12 Sit-Ups 9 Wall Balls 7 Cal. Bike -3:00 Rest- AMRAP x 7 [...]

Wednesday

CrossFit 219 - NCBURNWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 1:00 Air Squat then... 2:00 Max Cal Bike STATION 2 1:00 Sit-ups then... 2:00 Max Double Unders STATION 3 1:00 Air Squat then... 2:00 Max Hollow Rocks STATION 4 1:00 Sit-ups then... 2:00 Max Shoulder Press

Tuesday

CrossFit 219 - NC45Warm-upWarm-up (No Measure)AMRAP x 5 MINUTES 5 Up-Downs 20 Mountain Climbers 5 Push-ups 20 Mountain ClimbersStrengthShoulder Press (7-7-7-7-7*)7-7-7-7-7* Strict Press *Complete 1:00 Plank Hold in Push-up Position after each set.WorkoutMetcon (Weight)EMOM x 12 MINUTES MIN 1 - 20 Alt. DB Snatch (40/30) MIN 2 - 15 BurpeesScore is weight on the Snatch

Tuesday

CrossFit 219 - NCBURNWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 50 Single Unders then... Max Meters Row in remaining time STATION 2 25 Plate Hops then... Max Meters Row in remaining time STATION 3 30 Jumping Jacks then... Max Meters Row in remaining time STATION 4 [...]

Tuesday

CrossFit 219 - NC30Warm-upWarm-up (No Measure)2 ROUNDS 100m Row (increase pace each round) 10 Up-Downs → 10 Burpees 5 KB Deadlifts + 5 Russian KBS → 10 American KBSWorkoutMetcon (Time)3 SETS 300/250m Row 15 Burpees 25 Kettlebell Swings -2:00 Rest b/t Sets- -16:00 Hard Cap-

LL 32 – Don’t sweat the petty things, and also don’t pet the sweaty things

CrossFit 219 - CrossFitWarm-upWarm-up (No Measure)PARTNER WARM-UP 3-4 SETS EACH P1 —> Bike for Cals (increase pace every time on the bike) P2 —> DB Complex (All SA, 3R/3L) Deadlift SA DB Swing Muscle Clean Press FS Thruster (10:00 Cap)WeightliftingSnatch (5 x 1)E3MOM for 5 Rounds -2 Snatch Grip DL (Hips Lower than usual) - [...]