Month: January 2019

02.01.2019

Battleship CrossFit – CrossFit Warm-up Weightlifting Bench Press (1 RM) Rest 2:00 Beginner: 5 x 5, adding weight each. Rest 2:00 *In between sets complete 20 Banded Pull-aparts. Metcon Metcon (Time) 5 RFT: 10 T2B 10 S20H (135, 95) 200 Meter Run*18:00 Cap* Rx+:(155, 105) L3: (115, 75) L2: (Knee Lifts) (95, 65 Push Press) …
read more

01.31.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Weightlifting 15:00 – 45:00 Clean and Jerk (4 x 2 @ 85%) POWER clean + jerk Every 90s Back Squat (3 x 4 @ 85%) Rest 2:00 Metcon 45:00 – 55:00 Tugboat (Time) 2 RFT: 25 Power Cleans (115, 75) 25 Bar Facing Burpees*10:00 Cap* L3: (95, …
read more

01.30.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Metcon 15:00 – 60:00 A: Metcon (4 Rounds for time) For total time: 40-30-20-10 Rowing CaloriesRest 0:90 – 2:00 between sets Score = EACH round for time Scaling Options: 25-20-15-10 B: Metcon (Time) For time: 50-40-30-20-10 Unbroken Double Unders* 10:00 Cap* *Rest as needed between each set. …
read more

01.29.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 10:00 Skill 10:00 – 25:00 Metcon (No Measure) Review Rope Climbs and HSPU Options Metcon 25:00 – 45:00 Metcon (Time) For Time: 10-8-6-4-2 Kipping HSPU *2 Rope Climbs after each setRx+: For time: 10-8-6-4-2 Strict HSPU (add deficit if needed) *2 Legless Rope Climbs after each set L3: …
read more

01.28.2019

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 Box Front Squat (2 Rep Max) Rest 2:00 – Use a 13-15″ Box – Beginner: 5 x 5, adding weight if form permits. Metcon 35:00 – 55:00 Metcon (AMRAP – Rounds) 4 Rounds for quality, but a fast pace: 1a) Double Kettlebell Front …
read more


Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: