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

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The WOD at Wicker

CrossFit 219 - CrossFitMetcon (Time)Meet at the Volleyball courts at the West end of Wicker Memorial Park in Highland. 1/2 Mile Run 25 Air Squats 25 Burpees in Sand 1/2 Mile Run 200' Sand Bear Crawl 1/2 Mile Run 25 Air Squats 25 Burpees in Sand 1/2 Mile RunThe interior trail of Wicker Park is [...]

Jeremy Bearimy

CrossFit 219 - CrossFitBench Press (1 x 5)Build to a 5RMMetcon (AMRAP - Rounds and Reps)12 Min AMRAP 50 DU 12 Hang Power Cleans 95/65 9 Front SquatsScale Singles 2x - Score are reps 2:1

JB – Endurance

CrossFit 219 - EnduranceMetcon (Time)5 Rounds 100 Jump Ropes 30 Mountain Climbers 30 Reverse Snow Angels 30 Sit Ups Rest 2 Min between each roundInclude rest time in scoring

Explosive – Endurance

CrossFit 219 - EnduranceMetcon (AMRAP - Reps)20 Min EMOM Odd - 15 Cal Row Even - 15 Kettle Bell Swings 53/35

Explosive

CrossFit 219 - CrossFitBack Squat (1x10)Take 3-4 sets to build up to ~10 rep maxMetcon (Time)15-12-9 Power Snatch 95/65 OH Squat Box Jump 30/24

Pandemonium Endurance

CrossFit 219 - EnduranceMetcon (AMRAP - Reps)5 Rounds 4:00 Bike for Cals 2:00 RestScore Max Calories

Pandemonium

CrossFit 219 - CrossFit2k Row (Time)Max Effort 2k RowMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 200m Run 10 Ring Dips (Rx+ 5 Ring MU instead) 40 Wall Balls200m Run = 1 Rep

SW Endurance

CrossFit 219 - EnduranceMetcon (Time)3 Rounds 1000m Row 100m Farmers Carry 53/35 50 Box Jumps 20"Use (2) KB's or DB's for the farmers carry.

Shoulder Work

CrossFit 219 - CrossFitTabata SDHP+P+PP+PJ ((4) Rounds :20 on / :10 Off)(4) Round Tabata - 8 Min TOTAL SDHP 95/65 Strict Press Push Press Push JerkScore Total RepsMetcon (Time)3 Rounds 12 Pull Ups 10 Burpees 12 T2B 10 BurpeesScale Pull-Ups with a Band or Ring Rows Scale T2B with Knee Raises or V-Ups

The Bad Place

CrossFit 219 - CrossFitFront Squat (3 x 5 )75% 80% 85%Metcon (Time)5 Cal Assault Bike 25 Cal Row 1 Squat Clean 155/105 10 Cal Assault Bike 20 Cal Row 2 Squat Cleans 15 Cal Bike 15 Cal Row 3 Squat Cleans 20 Cal Bike 10 Cal Row 4 Squat Cleans 25 Cal Bike 5 Cal [...]