Phantom CrossFit

Hey Everybody its Ryan. Due to the Corona Virus alot of fitness facilities DoD-Wide and in the public have temporarily shutdown. With this I see a huge gap in our community, and I want to attempt to fill it. Everyday on my Instagram Bambamfit93 I am going to post a workout that requires Zero equipment free of charge. So if you are trying to scratch that itch like I was today follow my account and keep on grinding. Here's a taste from today
4 Rounds
20 Pushups
20 Lunges
20 Situps
20 Burpees
15 Min Cap

Hey everyone, unfortunately I just got admin access to this page after Coach Ryan departed. In the interim I created “Thirsty Camel Crossfit”, and I’ll be posting the WODs there until at least the end of my rotation in the Spring!

-Coach Lisa

Monday’s WOD:
Skill: 10-12 min to complete: 5x5 strict pull ups
*use a band or extra weights to help you find something that allows you to complete 5 sets of 5 STRICT.

METCON:
18 Min AMRAP:
200m Plate Carry (25/15)
30 air squats
*Hold plates with fingertips
*Two plates (one per hand)

Today’s work:

15 min to find a heavy single sn**ch (2 sec pause at knee)
*you will set up for a sn**ch, pull to your knee, hold there for 2 seconds, and then finish the sn**ch.
*If the sn**ch is difficult for you, this is a great day to focus on technique versus lifting heavy weight

METCON:
4rft
15 Hang Power Sn**ch 75/55
15 T2B
15 Box Jump/Step ups

T2B Scale=knee to elbow/armpit

Post WOD recovery: Forearm Smash

5 Rounds
9 Push Press 115/85
15 Kettlebell swings 53/35
21/15 cal Assault Bike
Rest 1 min between rnds

Strength
Sn**ch 5x3
WOD
21-15-9
Ring dips
Push press 135/95

Strength
3x8 Back Squat
WoD
4 rounds with a partner
30 Cal Row
30 Kettlebell Swings #53/35
30 Medball Cleans #20/14

This week we will be adding a 1700 class on top of our existing 1800 class. If there is enough interest it will be a permanent add.

Strength
3 Sets of 1 rep Bear Complex
(Power Clean, Front Squat, Push Press, Back Squat, Push Press)
Gymnastics
10 Minutes of Muscleup/pullup work
WoD
3 rounds
25 Kettlebell Swings
25 Hand Release Pushups
25 Box Jumps

Strength
E2MOM for 10 mins
1 power clean + 1 power clean below the knee
WoD
5 Rounds with partner
400m run
20 Deadlifts #135/95
16 Goblet Squats
12 Toes To Bar

Strength
3x8 Front Squat
WoD
12 Min AMRAP
5 Handstand Pushups
6 Single Arm Dumbbell Hang Cleans
5 Hand Release pushups
5 Air Squats