Buddy Up


Announcements

Kids CrossFit
Starts April 30th
Tuesday’s and Thursday’s @ 4pm-4:40pm
Ages 5-12

Weight Loss Challenge
May 3rd-June 17th
Winner Announced June 22nd
**Ask any Coach for more Info**

CrossFit Vacaville North – Boot Camp

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Buddy Up

30min AMRAP

I Go-You Go

5 Burpees

10 Sit-ups

15 Air Squats

400m Run Together

15 Air Squats

10 Lunges

5 Burpees

400m Run Together

042219 Crossfit


Announcements

Kids CrossFit
Starts April 30th
Tuesday’s and Thursday’s @ 4pm-4:40pm
Ages 5-12

Weight Loss Challenge
May 3rd-June 17th
Winner Announced June 22nd
**Ask any Coach for more Info**

CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Weightlifting

Shoulder Press

Bar x 5

60% x 5

82% x 1

65% x 5

82% x 1

70% x 5

82% x 1+

Metcon

Metcon (Time)

For time

400m Run

50 Wall balls 20/14

40 Deadlifts 185/105

30 Burpees

20 C2B

400 m run

042019 Crossfit


Announcements

Kids CrossFit
Starts April 30th
Tuesday’s and Thursday’s @ 4pm-4:40pm
Ages 5-12

Weight Loss Challenge
May 3rd-June 17th
Winner Announced June 22nd
**Ask any Coach for more Info**

CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Metcon

Metcon (Time)

Partner WOD

“All the 37’s”

3 Rounds each person

12 Cal bike bike sprints

37 Synchro wall balls

37 Partner Deadlifts 315/205 ( both on the bar)

37 Synchro Bar facing burpees

37 DB Thrusters 50/35 (you go, I go)

37 Synchro Pull ups

37 High box jumps 30/24

37 Synchro T2B

041919 Crossfit


Announcements

Kids CrossFit
Starts April 30th
Tuesday’s and Thursday’s @ 4pm-4:40pm
Ages 5-12

Weight Loss Challenge
May 3rd-June 17th
Winner Announced June 22nd
**Ask any Coach for more Info**

CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Weightlifting

Clean 1/2 EMOM

Every :30 For 8 min

1 Squat clean 80%

Metcon

Metcon (Time)

3 Rounds

15 cal Bike

40 air squats

15 DB Push press 50/35

40 lunge steps

15 sit ups

041819 Crossfit


Announcements

Kids CrossFit
Starts April 30th
Tuesday’s and Thursday’s @ 4pm-4:40pm
Ages 5-12

Weight Loss Challenge
May 3rd-June 17th
Winner Announced June 22nd
**Ask any Coach for more Info**

CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Weightlifting

Snatch

Squat Snatch

3×3 65%

3×3 68%

2×3 72%

Metcon

Metcon (AMRAP – Reps)

4 Rounds

3 Min on 1 Min off

12 KB Swings 53/35

12 Goblet squats

20 Sit ups

in time remaining each round max effort burpees.

Total burpees for all 4 rounds will be your score

041719 Crossfit


Announcements

Kids CrossFit
Starts April 30th
Tuesday’s and Thursday’s @ 4pm-4:40pm
Ages 5-12

Weight Loss Challenge
May 3rd-June 17th
Winner Announced June 22nd
**Ask any Coach for more Info**

CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm- up

Weightlifting

Overhead Squat

Bar x 5

45% x 5

60% x 5

68% x 3

74% x 3

80% x 1+

70% x 6

Metcon

Metcon (Time)

For time

500m Row

2 Deadlifts 315/205

20 Double unders

400M Row

4 Deadlifts 275/185

40 Double unders

300M Row

6 Deadlifts 225/155

60 Double Unders

200M Row

8 Deadlifts 185/135

80 Double unders

**22 Min cap**

041619 Crossfit


CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Skill

15 min Bar Muscle up Practice

-Proper positions of Kip swing

-Hips to Bar

-Pull Down/ Turn over

** Scaling**

Bar fastened to rig, From a box, Glide Kips

Metcon

Metcon (AMRAP – Rounds)

14 Min Amrap

4 Bar Muscle ups

8 High box jump overs 30/24

12 HSPU

* M/U Scale 2x C2B

041519 Crossfit


CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Weightlifting

Shoulder Press

Bar x 5

45% x 5

60% x 5

68% x 3

74% x 3

80% x 1+

70% x 6

DB RDL

Superset With shoulder press

4x 10

Metcon

Metcon (Time)

5 Rounds

3 Man Makers 50/35

200 m Run

8 Ring dips

041319 Crossfit


CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner 12 min Max Effort row for distance.

While one person is rowing, the other is holding a squat hold.

Rest 4 Min

22 Min Partner amrap

Break up reps how ever

150′ OH Plate lunge 45/25

200 Airsquats

150 Double Unders

75 Clean and jerks 96/65