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

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LL 39 – If you can’t convince them, confuse them

CrossFit 219 - CrossFitWarm-upWarm-up (No Measure)FOR QUALITY (10 MIN TIME CAP) 3:00 Bike (increase intensity gradually) Into… 3 Sets 10 Lunges w/ Twist 12Tempo Air Squat (2211) 14 Alt. Groiners 15ft Duck WalkingStrengthBack Squat (1 RM)15 Minutes to find your 1RMWorkoutMetcon (AMRAP - Reps)EMOM x 12 MINUTES MIN 1 - Max Front Rack Lunge(95/65)|(75/55) MIN [...]

LL 37 – You can tell your health by which you take two at a time…pills or stairs

CrossFit 219 - CrossFitWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 20 Plank Shoulder Taps 10 Plank Jump Ins 10 Jumping Squats Into… 3 ROUNDS :30 Row 5 Push Ups 7 Light Kip(R1) → 5 Big Kip(R2) → 3 Kipping Pull-up(R3)CompoundDeadlift (1RM)15 Minutes to find 1 Rep MaxWorkoutMetcon (Time)3 ROUNDS FOR TIME 25/22 Cal Row 15 Burpees [...]

Sunday

CrossFit 219 - NC30Warm-upWarm-up (No Measure)AMRAP x 5 5 Push Up to Down Dog 5 DB Strict Press 5 DB Front Squats 5 DB Bent Over Row 15 Single Unders → Double UndersWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 15 MINUTES 4 DB Thrusters 8 Ring Rows 12 V-Ups 16 Double-Unders

Sunday

CrossFit 219 - CrossFitWarm-upWarm-up (No Measure)Increase intensity (pace) with each AMRAP! AMRAP 4:00 :30 Plank 8/8 Split Squats 20 Single Unders Into... AMRAP 3:00 20 Alt Plank Shoulder Taps 16 Alt Box Step Ups 15 DU (30 Singles) Into... AMRAP 2:00 5 Up-Downs 10 Alt Step Ups w/ KB in Goblet 20 DU (40 Singles)WorkoutMetcon [...]

Sunday

CrossFit 219 - NC45Warm-upWarm-up (No Measure)AMRAP x 6 MINUTES 10 Lunges → Step-ups 8 KB Deadlifts 6 Goblet Squats 4 Tempo Ring RowsStrengthMetcon (No Measure)EMOM x 9 MINUTES MIN 1 - :40 Weighted Hollow Body Flutter Kicks MIN 2 - :40 Plank DB Slides MIN 3 - :40 Mountain ClimbersWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP [...]

Sunday

CrossFit 219 - NCBURNWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Cal Row STATION 2 Max Burpees Over Rower STATION 3 Max Plank STATION 4 Max DB Man Makers

Saturday

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)Partner 1000m Row! Switch partners working ever 150m. Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is [...]