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

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Saturday

CrossFit 219 - NCBURNWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Distance Run, Bike or Row STATION 2 AMRAP 4 DB Lunges 4 DB Hang Power Clean STATION 3 Max Distance Run, Bike or Row STATION 4 AMRAP 4 DB Curl 4 DB Strict Press

Saturday

CrossFit 219 - NC COMPETEA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with 75% effort.B. 60:00 GPPWarm-upWarm-up (No Measure)Class 400m jog (or 2:00 bike/row if cannot run)! Then... 4 ROUNDS :20 Mt Climbers :20 Bottom of Squat Hold :20 Inch WormsWorkoutFilthy Fifty (Time)For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, [...]

Life Lesson 6: When life gives you lemons, squirt someone in the eye

CrossFit 219 - CrossFitA: Warm-up (No Measure)Tabata(warm-up pace) x 2 sets each of: – Single-Arm Plank – Alternating Lateral Lunges – Side Plank – Air Squats – Hollow Hold or Rock – Plank Shoulder Taps – V-Ups – Bear Crawl – Frog Jumps – Wall WalksB: Metcon (AMRAP - Reps)Complete as many repetitions as you [...]

Saturday

CrossFit 219 - NC30Warm-upWarm-up (No Measure)8 ROUNDS* (TABATA Style :20 on/:10 off) Rounds 1 & 2: Plate Deadlifts Rounds 3 & 4: Shoulder Taps Rounds 5 & 6: Plate Press Rounds 7 & 8: Up-Downs *Perform at a moderate paceWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 6 MINUTES 4 Burpees 8 Plate Ground to Overhead [...]

Saturday

CrossFit 219 - NC45Warm-upWarm-up (No Measure)3 ROUNDS (5 MINUTE CAP) 5 KB Deadlift + Up Down* 10 Ring Row Scap Retractions 5/5 Ring Row 10 Plank JacksStrengthMetcon (Weight)3 SETS 10 DB Renegade Row 1:00 Plank Hold -1:30 Rest b/t Sets-WorkoutMetcon (No Measure)EMOM x 15 MINUTES MIN 1 - :45 MAX Double Unders MIN 2 - [...]

Friday

CrossFit 219 - NCBURNWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 4 DB Alt. Snatch 4 Push-ups STATION 2 400m Run then... Max Hollow Hold STATION 3 AMRAP 4 DB Alt. Snatch 4 Push-ups STATION 4 400m Run then... Max Plank Hold

Friday

CrossFit 219 - NC COMPETEA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit the Open workout at max effort.B. 60:00 GPPWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 4 PVC Passes 4 Below Knee Muscle Snatch 4 Behind Neck Push Press 4 Up-Down Over BarWorkoutCrossfit Games Open 20.1 (Ages 16-54) (Time)10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb [...]

Friday

CrossFit 219 - NC30Warm-upWarm-up (No Measure)AMRAP X 4 MINUTES :30 Bike (Moderate Pace) 10 PVC Push Press with Back Against The Wall :20 Mountain ClimbersWorkoutMetcon (No Measure)AMRAP x 10 MINUTES 12/10 Cal. Bike 10/10 Single Arm DB Push Press 20 Grasshoppers* *In a tall plank position, opposite leg crosses under and over to opposite forearm. [...]

Friday

CrossFit 219 - NC45Warm-upWarm-up (No Measure)AMRAP x 8 MINUTES 3 Inch Worms 5/5 Half Kneeling Shoulder Presses 7/7 Single Arm DB Bent Over Row 9/9 Single Arm Push PressStrengthPush Press (4-4-4-4-4-4-4-4-4-4)EMOM x 10 MINUTES 4 Push Press* *Increase weight every other round. Keep weight moderate.WorkoutMetcon (Time)FOR TIME 800m Run into... 4 ROUNDS 10 Push Press [...]