2/18/19


CrossFit Formidable – CrossFit

GENERAL WARMUP (No Measure)

ROW OR BIKE 5

INCHWORM W/PUSH UP

FIGURE4 SPLIT JERK LUNGE W/SPINAL TWIST

10 LEG SWINGS

10 WRIST & SHOULDER ROTATIONS

5L/5R SINGLE LEG RDL
10 plate squat

10 bent over row

10 muscle clean

10 front squat

10 good morning

side lunge

Weightlifting

Front Squat (1-1-1-1-1-1)

Metcon (Time)

21-18-15-12-9-6-3

cal bike

front squat 115/80

2/16/19


Announcements

*******CANCELLED *******Beginner Weightlifting class 2/16/19 9-11am *******CANCELLED *******

CrossFit Formidable – CrossFit

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

2/15/19


Announcements

*******CANCELLED *******Beginner Weightlifting class 2/16/19 9-11am *******CANCELLED *******

CrossFit Formidable – CrossFit

Warm-up

Warm-up (No Measure)

BIKE 2

WORM W/PUSH UP

LEG SWINGS

SHOULDER ROTATION

HEEL/COCKY/DUB TAP

SIDE LUNGE

:30 HANG

5 RUSSIAN SWING

5 FULL SWING

10 KIPPING SWING

Metcon

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
NON RUNNERS BIKE 1.3MI/RD

2/13/18


Announcements

*******CANCELLED *******Beginner Weightlifting class 2/16/19 9-11am *******CANCELLED *******

CrossFit Formidable – CrossFit

CLEAN WARMUP (No Measure)

ROW OR BIKE 5

INCHWORM W/PUSH UP

FIGURE4 SPLIT JERK LUNGE W/SPINAL TWIST

10 LEG SWINGS

10 WRIST & SHOULDER ROTATIONS

5L/5R SINGLE LEG RDL

10 BENT OVER ROW

10 MUSCLE CLEAN

10 FRONT SQUAT

10 GOOD MORNING

Hang Clean (3-3-3-3-3)

Metcon (No Measure)

3 ROUNDS

500m row

15 DB SQUAT CLEAN 50/35’S

2/13/18


Announcements

*******CANCELLED *******Beginner Weightlifting class 2/16/19 9-11am *******CANCELLED *******

CrossFit Formidable – CrossFit

CLEAN WARMUP (No Measure)

ROW OR BIKE 5

INCHWORM W/PUSH UP

FIGURE4 SPLIT JERK LUNGE W/SPINAL TWIST

10 LEG SWINGS

10 WRIST & SHOULDER ROTATIONS

5L/5R SINGLE LEG RDL

10 BENT OVER ROW

10 MUSCLE CLEAN

10 FRONT SQUAT

10 GOOD MORNING

Hang Clean (3-3-3-3-3)

From high hang

Metcon (No Measure)

3 ROUNDS

500m row

15 DB SQUAT CLEAN 50/35’S

2/12/19


Announcements

Beginner Weightlifting class 2/16/19 9-11am

CrossFit Formidable – CrossFit

GENERAL WARMUP (No Measure)

ROW OR BIKE 5

INCHWORM W/PUSH UP

FIGURE4 SPLIT JERK LUNGE W/SPINAL TWIST

10 LEG SWINGS

10 WRIST & SHOULDER ROTATIONS

5L/5R SINGLE LEG RDL
HEEL/COCKY/DUB

SIDE LUNGE

:30 HANG/HOLLOW/RING HOLD/HANDSTAND

Metcon (No Measure)

16:00 CLOCK

5 ROUNDS

10 STRICT HSPU

15 BOX JUMP OVER 30/24

30 WALKING LUNGE

ONCE FINISHED COMPLETE AMRAP WITH REMAINING TIME

10 T2B

10 PUSH UP

Double-Unders (100)

2:00 CLOCK

2/11/19


Announcements

Beginner Weightlifting class 2/16/19 9-11am

CrossFit Formidable – CrossFit

SNATCH WARMUP (No Measure)

ROW OR BIKE 5

INCHWORM W/PUSH UP

FIGURE4 SPLIT JERK LUNGE W/SPINAL TWIST

10 LEG SWINGS

10 WRIST & SHOULDER ROTATIONS

5L/5R SINGLE LEG RDL

10 BENT OVER ROW

10 MUSCLE SNATCH

10 BEHIND NECK SNATCH GRIP PRESS

10 OVERHEAD SQUAT

10 GOOD MORNING

SNATCH CLINIC W/PVC

Weightlifting

Power Snatch (5-5-5-5)

Metcon (AMRAP – Reps)

6X:90 RDS 2:00 REST

15/12 CAL BIKE

MAX POWER SNATCH 135/95

2/9/19


Announcements

Beginner Weightlifting class 2/16/19 9-11am

CrossFit Formidable – CrossFit

Metcon (No Measure)

Emom 20

Min 1- 13/10 cal ski

Min 2- 12 T2B

Min 3- 12 HSPU

Min 4- 8×70’ shuttle sprint

2/8/19


Announcements

Beginner Weightlifting class 2/16/19 9-11am

CrossFit Formidable – CrossFit

CLEAN WARMUP (No Measure)

ROW OR BIKE 5

INCHWORM W/PUSH UP

FIGURE4 SPLIT JERK LUNGE W/SPINAL TWIST

10 LEG SWINGS

10 WRIST & SHOULDER ROTATIONS

5L/5R SINGLE LEG RDL

10 BENT OVER ROW

10 MUSCLE CLEAN

10 FRONT SQUAT

10 GOOD MORNING

Weightlifting

3 position clean (1-1-1-1-1)

1 clean from

power, hang, floor

Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1

SQUAT CLEAN 135/95

PUSH JERK 135/95

2/6/19


Announcements

Beginner Weightlifting class 2/16/19 9-11am

CrossFit Formidable – CrossFit

GENERAL WARMUP (No Measure)

ROW OR BIKE 5

INCHWORM W/PUSH UP

FIGURE4 SPLIT JERK LUNGE W/SPINAL TWIST

10 LEG SWINGS

10 WRIST & SHOULDER ROTATIONS

5L/5R SINGLE LEG RDL
COCKY/DUB TAP

SIDE LUNGE

10 BOX JUMP OVER

Metcon (No Measure)

3 ROUNDS

1000M ROW

20 BOX JUMP OVER 24/20

25 KB SWING 70/53

2:00 REST