08.04.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Gymnastics 15:00 – 30:00 A: Metcon (Time) Handstand Hold 3 x 20s.Rest 40s. – Adv: Freestanding – Beg: Wall Walks 3 x 3 Wall Walks B: L-Sit (3 x 20s) Rest 40s. – Adv: Ring Supported – Beg: Bent Knee L-Sit Hold Metcon … Read more

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08.21.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 Sumo Deadlift (3/ 8 x 3 @ 5% Heavier than last week) Every 90s. -Reset on each rep Metcon 35:00 – 55:00 Metcon (Time) 3 RFT: 20 Overhead Squats (105/75) 20 Box Jump Overs (24/20) 200m Farmer Carry (53s/35s)* … Read more

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08.31.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Back Squat (1 x 5 @ 55%) Back Squat (1 x 5 @ 65%) Back Squat (5 x 3 @ 75%) Working set. Same weight across all sets. Metcon Metcon (Time) 4 Rounds for Time: 16 Overhead Alternating Lunges (95/65 – stationary) 16 Box Jump Overs (24/20) 16 … Read more

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11.17.2018

Battleship CrossFit – CrossFit Warm-up Metcon Metcon (Time) In teams of two, complete 20 rounds for time: 100m Run (together) 12 KB Box Step Ups (53/35 – all on 20″ box) 6 Push Jerk (135/95)* 1 working / 1 resting (except during run). Split remaining work as needed. *Please don’t drop 10s/15s from overhead. … Read more

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Friday May 22

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 Bench Press (8 x 5, Building) Sub floor press if needed Rest 90s. – Build to a moderate weight over the course of 8 sets. Metcon 35:00 – 55:00 Metcon (Time) For Time: 1,000m/750m Row then 5 RFT: 5 Push Jerks (135/95) … Read more

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Sunday May 17

Battleship CrossFit – CrossFit Warm-up Warm-up (No Measure) Coaches Choice of fun game for 10 Minutes. Get creative! There are many options to choose from, but the best option may be something new that you come up with on your own; your athletes will appreciate your effort at being creative! The objective is to … Read more

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04.26.2018

Battleship CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) Tabata (0:20 work / 0:10 Rest for 8 Rounds EACH): * SDHP (95/65) * Box Jumps (24/20) * Bench Press (95/65) * Plate Overhead Lunges (35/25)* Stay at each station for full 8 rounds before moving on to next station. * Rest 2 minutes … Read more

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07.02.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Strength 15:00 – 50:00 1: Squat Snatch (2 Reps Every 90s for 8 Rounds) – 8 x 2, building to a heavy double. Record heaviest. – Reset on each rep – MOD: Power Snatch if needed. 2: Front Squat (4 Reps Every 90s … Read more

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08.05.2020

Battleship CrossFit – CrossFit View Public Whiteboard Warm-up 0:00 – 15:00 Weightlifting 15:00 – 35:00 Back Squat (Build to heavy 5) Build to a heavy 5 in 5 sets. Rest 2:00 Metcon 35:00 – 50:00 Beat the Clock (Time) “Beat the Clock” For time: 21-15-9 AKBS (53, 35) Burpees*Time cap: 9:00 RX+: 70/53 L2: … Read more

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08.22.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Bench Press (5 Rep Max) * Compare to 07/03/18 * Start light and build to heavy set of 5 for the day. Make sure you are using full ROM. Metcon Metcon (AMRAP – Reps) 4 Rounds for Max Reps (16:00 clock): Min 1 – Max Bench Press (95/65) … Read more

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