Sunday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) IN TEAMS OF 2 (OR SOLO) … 2 ROUNDS P1: 200m Med. Ball Run P2: 10 Air Squats + 10 Glute Bridge-Ups + Hollow Hold until partner comes back Extended Warm-up Metcon (Weight) EMOM x 8 MINUTES MIN 1 – 5 Back Squats* MIN 2 – […]
Saturday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 5 DBL DB Suitcase or Sumo Deadlifts :30 Hollow Hold 5/5 Single Arm Strict Press* 5 Scap Push-Ups + :30 Plank Hold 5 Body Weight Good Mornings** :30 Quad Heel Taps Workout “FROSTY THE SWOLEMAN” (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES* […]
Friday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 100m Run 10 SA KB Staggered Stance BOR (Left Arm) 10 SA KB Swing (Left Arm) :20 OH KB Hold (Left Arm) 10 V-ups 10 SA KB Staggered Stance BOR (Right Arm) 10 SA KB Swing (Right Arm) :20 OH KB Hold […]
Thursday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 7/5 Cal Bike 7 Wide Stance Good Mornings 14 Alt. Single DB Front Rack Lunges 7/7 SA Push Press 7 Goblet Front Squat Workout “12 DAYS OF CHRISTMAS” (Time) FOR TIME* Day 1 – Sumo Deadlift High-Pull (75/55) Day 2 – Thrusters (same) Day […]
Wednesday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) 3 Rounds (5:00 CAP) 35 Single Unders* :30 Tuck Hold 7/7 SA DB Upright Row 7 Burpees *Round 2 – Big Jump Singles. / Round 3 – Double Attempts Strength Bench Press (10-10-10) 10-10-10* Wide Grip Bench Press *Keep weight light to moderate. (Score is Weight) […]
Tuesday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) AMRAP x 3:00 MINUTES 5 Up-Downs 6 Alt. Step-Ups 7 Single DB Strict Press -Rest 1:00- AMRAP x 3:00 MINUTES 2 Burpees 4 Box Jump Overs 6 Alt. DB Hang Cleans Strength Hang Clean and Jerk (3-3-3-3-3-3-3-3-3) EMOM x 9 MINUTES 3 Hang Power Clean to […]
Monday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS (5:00 CAP) 12 Alt. Lunges* 10 Ring Rows 8 Deadbugs :30 Bike (MOD) *Rounds 3&4: Complete Alt. Lunges w/ empty barbell on back. Strength Metcon (Weight) 3 SETS 7/7 Back Rack Forward Lunges* 1:30 Hollow Body Hold -Rest As Needed b/t Sets- *Keep weight […]
Sunday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 3 Empty Barbell Cuban Presses 4 Push-Up to Pike 5/5 Moose Antlers 6 Burpees (or Up-Downs) 7/5 Cal Bike Strength Metcon (Weight) 6 SETS 3 Strict Press + 2 Push Press + 1 Push Jerk -Rest as Needed b/t Sets- (Score is […]
Saturday
CrossFit Upper Keys – CrossFit Warm-up (No Measure) AMRAP x 2 Rounds 6 Body Weight Good Mornings* 6 Medball Air Squats 6 Up-Downs 6 Ab-Mat Sit-Ups 6 Russian KB Swings 6 (DBL) Dumbell Squat Clean 6 (DBL) Dumbell Push Press Warm-up Workout Metcon (Time) “YVONNE” For Time (with a Partner) 76 Air Squats 76 Dumbbell […]
Friday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS (12 Min) 100-meter run (Double Cone) 12 Slam Ball Squats 12 Plank Rotations (Lo-Hi Plank) 10 Hollow Rocks 10 Supermans Workout Metcon (AMRAP – Rounds and Reps) “Festival of Lights” – 8 Days of Hanukkah Partner WOD: 22 Min AMRAP 8-8 Hand Release Push-Ups […]
