Monday

CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 25 Single Unders 8 Wall Ball Deadlifts 8 Wall Ball Strict Press 8 Wall Ball Front Squats Strength Front Squat (3×5) ON A 15:00 RUNNING CLOCK… 3×5 Front Squat* *Heavy for all Sets. (Score is Weight) Workout Metcon (Time) 12 ROUNDS FOR […]

Sunday

CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :25 Lateral Skaters + :25 Shuttle Runs MIN 2 – 5 Glute Bridge-Ups* + Glute Bridge Hold in the remainder of the minute MIN 3 – :25 DB Burpees + :25 DB Push Press Strength Metcon (Weight) 3 SETS […]

Saturday

CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) BUY-IN: PARTNER 800m “Guilt” RUN then… AMRAP 5 8/6 CAL BIKE 10 SLAMBALLS 10 LUNGES 10 PUSH- UPS 10 SLAMBALLS Metcon “CORNUCOPIA” (Time) SOLO WOD FOR TIME 50/40 Cal Bike 50 Slam Balls (20/10) 50 Walking Lunges 25/20 Cal Bike 50 Push-Ups 25/20 Cal Bike 50 […]

Friday

CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) BUY-IN: PARTNER 800m “Guilt” RUN then… AMRAP 5 8/6 CAL BIKE 10 SLAMBALLS 10 LUNGES 10 PUSH- UPS 10 SLAMBALLS Workout “CORNUCOPIA” (Time) SOLO WOD FOR TIME 50/40 Cal Bike 50 Slam Balls (20/10) 50 Walking Lunges 25/20 Cal Bike 50 Push-Ups 25/20 Cal Bike 50 […]

Thursday

CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10 Box – Step Ups 10 Up Downs 10 Hand Release Push-Ups 10 Front Lunges 10 Russian KB Swings 10 V-Ups 10 Kip Swings 10 Wall Ball Squats Metcon (Time) 12 DAYS OF THANKFULNESS (Time) 1. 200 Meter Run 2. Burpees 3. […]

Wednesday

CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 20 Alt. Tuck-Ups 10 Air Squats 20 Quad Heel Taps Strength Metcon (Weight) EMOM x 10 MINUTES 3 Hang Power Cleans + 2 Front Squats *Increase weight every other round. Keep weight moderate. (Score is Weight) Workout Metcon (AMRAP – […]

Tuesday

CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) 1 ROUND* :30 Single Unders/DUBS/DUB Practice :30 Alt. DB Deadlifts :30 Single Unders/DUBS/DUB Practice :30 Alt. DB Hang High Pull :30 Single Unders/DUBS/DUB Practice :15/:15 Single DB Push Press :30 Single Unders/DUBS/DUB Practice :30 Alt. DB Hang Snatch *5 sec transition time between movements. Strength Deadlift […]

Monday

CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS (6:00 CAP) 10/8 Cal Row 8 Scap Push-Ups 6/6 SA DB Strict Press 4 Burpees Strength Push Press (4×5) ON A 12:00 RUNNING CLOCK… 4×5 Push Press* *Moderate-heavy for all sets. Maintain weight from last week or increase slightly. (Score is Weight) Workout Metcon […]

Sunday

CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) 1 ROUND OF LINE DRILLS: 25’ High Knees 25’ Butt Kickers 25’ Alt. Over the Hurdle* 25’Alt. Frankenstein Kicks *Lift one leg, with a 90-degree angle in the knee, out to the side and move up and over an imaginary hurdle AMRAP x 4 MINUTES 3 […]

Saturday

CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) SALLY-UP / SALLY-DOWN 100 meter run 10 KB swings 25 Jump Rope – Singles/Dubs 10 SGL DB Front Squat 10 Cal Bike 5/5 SGL DB Front Squat Clean 10 Cal Row Workout Run/Jump/Bike & Row w/Bells – 2 Rounds for time (Time) 400m RUN 20 Kettle […]