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

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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-

Monday

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)AMRAP x 4 MINUTES 10 Toe-Touch Jumping Jacks 8 Up-Downs 6/6 BW Single Leg RDL 10 Alt Supermans Then… 2 ROUNDS [...]

Monday

CrossFit 219 - NCBURNWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 20 Air Squats 10 DB Power Cleans STATION 2 AMRAP 30 Mountain Climbers 10 Push-ups STATION 3 AMRAP 20 Step-ups 10 Up-downs STATION 4 AMRAP 30 Bike Crunches 10 DB Push Press

Monday

CrossFit 219 - NC45Warm-upWarm-up (No Measure)3 ROUNDS (7:00 MINUTE CAP) 5 SA KB DL* 5 SA Russian KBS 5 SA KB Clean 5 SA KB Thruster 100m Jog *Complete one full round of the KB complex on the right, one full round on the left, then go out for the 100m Run.StrengthFront Squat (4-4-4-4-4)4-4-4-4-4 Tempo [...]

LL 31 – The face of a child can say it all, especially the mouth part of the face

CrossFit 219 - CrossFitWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 10 Jumping Jacks 8 Burpees 6/6 BW Single Leg RDL 10 Supermans Then… 2 ROUNDS 5 Bootstrappers 5 Inch Worms + Push-ups 5/5 Single Leg Bridge UpsStrengthDeadlift (Heavy Set of 5)ON A 8:00 RUNNING CLOCK... Build up to a Heavy Set of 5 Deadlift* *Loading should [...]

Monday

CrossFit 219 - NC30Warm-upWarm-up (No Measure)With one LIGHT dumbbell ... 1 ROUND 10 Alt. Bodyweight Lunges 8 Cal. Bike (conversational pace) 5/5 Single Arm DB Deadlift (DB btwn. legs) 10 Alt. Bodyweight Jumping Lunges 6 Cal. Bike (Pace for the workout) 5/5 Upright High Pull + Punch* 10 Alt. Lunges w/DB (experiment how to hold [...]

Sunday

CrossFit 219 - NCBURNWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 DB Bent Over Row 15 Sit-ups STATION 2 AMRAP 10 DB Front Squat 15 Up-Downs STATION 3 AMRAP 10 DB Hang Power Clean 15 Hollow Rocks STATION 4 AMRAP 10 DB Deadlift 15 Lunges

Sunday

CrossFit 219 - NC45Warm-upWarm-up (No Measure)2:00 Row -- focus on long, slow strokes Into… AMRAP x 4 MINUTES :15/:15 Side Plank (L/R) 8 Wide Stance Toe Touches (opposite hand to opposite foot) 8 Alt. Reverse Lunges 8 KB Romanian DL 8 Glute Bridge-Ups (:01 pause at the top)StrengthDeadlift (10-10-10)EVERY 2:30 FOR 3 SETS* 10 Tempo [...]

Sunday

CrossFit 219 - CrossFitWarm-upWarm-up (No Measure)Play a Game! then... After the game, have athletes perform the following dynamic stretching routine… 1:00 at Each Station: Inch Worms Bootstrap Squats Samson Lunges Seal Pose to Down Dog Toy Soldier KicksWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 20 MINUTES 30 Wall Balls (20/14) 30 Russian KB Swing (53/35)|(35/26)FinisherWarm-up [...]