CrossFit WaterFront

Welcome to the Crossfit Water Front! Crossfit Waterfront is one of 5 studios located within FitRepub

Operating as usual

12/30/2016

"It is with tears and beers we say peace out bi***es!"

30 Clean & Jerks (95/65)
Then...
3 Rounds of Cindy
5 Pull-Ups
10 Push-Ups
15 Squats
Then...
9-7-5
Bar Muscle-Ups
Squat Sn**ches (95/65)

12/29/2016

Thursday December 29, 2016

Warm Up: Accessory Work
4 RNFT
10 DB External Rotation
12 DB Bench Press
12 DB Bulgarian Split Squats
10 Bicep Curls (not alternating)

Metcon:
5 RFT
40 Double Unders
10 DB Box Step Ups (25/15)
20 Ab-Mat Sit-Ups

12/28/2016

Wednesday December 28, 2016

Warm Up:
Spend 20 minutes working on mobility

Metcon:
18 Min AMRAP
30 Wall Balls (20/14)
20 Hand Release Push-Ups
10 Front Rack Lunges (135/95)

12/27/2016

Tuesday December 27, 2016

Strength: Deadlift
5 X 3 @ 85% of 1 RM

Metcon:
Every 4 minutes for 24 minutes
400m Run/ 500m Row
8 Burpee Box Jump Overs (24"/20")
8 Strict Pull-Ups
*you should have a minimum of 45 sec rest. If you are not achieving that begin removing 1 rep from each of the 2 moments until achievable.

12/26/2016

Strength: Clusters
12 min. EMOM
2 Clusters at 80% of 1 RM Thruster

Metcon:
4 RFT
20 Power Sn**ch (75/55)
15 Ring Dips
10 Pistols

12/25/2016

Sunday December 25, 2016

Eat, drink and be merry!

12/24/2016

Saturday December 24, 2016
In teams of 2…
Twinning ECC Qualifier
40 Min AMRAP
100 Wall Balls (20/14)
100 Double Unders
80 Box Jumps
80 TTB
60 C2B
60 Bar Facing Burpees
40 Cleans (145/100)
40 Jerks (145/100)
20 Sn**ches (145/100)
20 Muscle-Ups

12/23/2016

Friday December 23, 2016

Metcon:
4 RFT
10 Thrusters (115/80)
15 TTB
*Rest 2 Min
3 RFT
10 Power Cleans (135/95)
15 HSPU
*Rest 2 Min
2 RFT
10 Front Squats (155/105)
15 Bar Facing Burpees

12/22/2016

Thursday December 22, 2016

Strength: Power Clean
12 Min EMOM
3 Power Cleans @ 70%-80% of 1 RM

Metcon:
10-1
Bar Muscle-Ups
1-10
DB Sn**ch (70/50)

12/21/2016

Wednesday December 21, 2016

Strength: Push Press + Split Jerk
6 X 1+1
*aim to complete last set at 80% of 1 RM Push Press

Metcon:
“½ Morrison”
25-20-15-10-5
Wall Balls (20/14)
Box Jumps (24”/20”)
KB Swings (53/35)

12/20/2016

Tuesday December 20, 2016

Strength: Deadlift
5 X 5 @ 70% of 1 RM

Metcon:
Every 4 Min for 24 Min
Min 0-4: 400m Sprint
Min 4-8: 15 Back Squats (95/65) + 15 Burpee Pull-Ups
*alternate the 2 sections until 24 minutes has been completed

12/18/2016

Sunday December 18, 2016

Strength: Bench Press
5X5, challenge yourself

Metcon:
Mary
20 Min AMRAP
5 HSPU's
10 Pistols
15 Pull-Ups

12/16/2016

Friday December 16, 2016

Strength: Strict Press
3-3-2-2-1-1-1
*build throughout

Metcon:
Every 3 Min for 18 Min
10 Thrusters (100/70)
8 Strict Pull-Ups
200m DB Farmer's Carry (35/15)

12/15/2016

Thursday December 15, 2016

Strength: Front Rack Lunge
10 Min EMOM
10 Reps (115/80)

Metcon:
10-8-6-4-2
Deadlifts (275/190)
*between rounds complete- 25 air squats, 25 push-ups, 25 ab-mat sit-ups

12/14/2016

Wednesday December 14, 2016

Strength: Squat Sn**ch
5 X 1
Then... a max effort set @ 50% of today's heaviest

Metcon:
1000m Row Buy In
4 RFT
12 DB Shoulder to OH (50/30)
24 Russian KB Swings (70/53)
12 Ring Push-Ups
800m Run Cash Out

12/13/2016

Tuesday December 13, 2016

Gymnastics Work:

Take 20 minutes to practice pull-up/muscle-up progressions and or handstands.

Metcon:

2 RFT
30 Power Sn**ch (75/55)
30 Box Jumps (24"/20")
30 C2B Pull-Ups
60 Double Unders
30 Bar Facing Burpees

12/12/2016

Monday December 12, 2016

Strength: Back Squat

5x4
tempo 42x1

Metcon:
5 RFT
21 Wall Balls (20/14)
12 TTB
3 Clean & Jerks (185/125)

12/11/2016

Sunday December 11, 2016

Strength: Deadlift

12 Min EMOM
4 reps @ 70%-80% of 1 RM

Metcon:

Elizabeth likes to squat…
21-15-9
Squat Cleans (135/95)
Ring Dips

12/10/2016

Saturday December 10, 2016

In teams of 2...
40 Min AMRAP
200 Double Unders
100 Cal Row
80 Push-ups
60 DB Sn**ch (70/50)
40 Front Squats (155/105)
20 Bar Muscle-Ups

12/09/2016

Friday December 9, 2016

Strength: Push Press

5 X 3
Increasing each set to maximum of 75%-80% of 1 RM

Metcon:

Annie… kind of
50-40-30-20-10
Jumping Lunges
Ab-mat Sit-ups

12/08/2016

Thursday December 8, 2016

Strength: Sn**ch Balance + OH Squat

Spend about 20 minutes working on this and focus on technique and speed...
2 Sn**ch Balance + 2 OH Squats

Metcon:

5 RFT
15 Hang Power Cleans (115/80)
25 Back Squats (115/80)
400m Row

12/07/2016

Wednesday December 7, 2016

Strength: DB Bench & Bicep Curls

5 Sets
12 DB Bench Press
20 Alternating Bicep Curls

Metcon:

Every 2:30 for 15 minutes…
12 Pull-ups
8 Tall Box Jumps (30”/24”)
4 Thrusters (165/115)

12/06/2016

Tuesday December 6, 2016

Mobility Warm-up

Metcon:

4 RFT
40 Pistols
20 HSPU
20 KB Swings
40 Push-Ups
400m Run
*45 min time cap

12/05/2016

Monday December 5, 2016

Strength: Front Squat

5-5-3-3-1-1

Metcon:

21-15-9
Bar Facing Burpees
OH Squat (95/65)
Ab-mat Sit-ups

12/04/2016

Sunday December 4, 2016

Strength: Sn**ch
14 min EMOM
2 Squat Sn**ches @70%-75% of 1 RM

Metcon:
20 Min AMRAP
30 Double Unders
15 KB Swings (53/35)
5 Muscle-Ups

12/03/2016

Saturday December 3, 2016

In teams of 2…
3 RFT
400m Med Ball Carry
100 Partner Wall Balls
60 Toes to Bar
30 Burpee Box Jumps
10 Power Sn**ch (165/115)

12/02/2016

Friday December 2, 2016

Strength: Deadlift
4 X 10 Straight Leg Deadlifts
Super Set with…
8 Ring Rows (feet elevated off the ground)

Metcon:
4 RFT
12 HSPU
20 Front Rack Lunges (95/65)
2 Rope Climb

12/01/2016

Thursday December 1, 2016

Strength: Push Jerk
5 X 3, increasing each set

Metcon:
25 Min AMRAP
30 Box Jumps
20 Ring Dips
10 Clean & Jerks (135/95)

11/30/2016

Wednesday November 30, 2016

Strength: Squat Clean

5 X 1+1
1 Squat Clean + 1 Hang Squat Clean
*increase each set, ending at 80%-85% of 1 RM
Then…
3 X 3 Clean Pulls
*work up to 90% of 1 RM Squat Clean

Metcon:

1 RFT
800m Run/Row
80 Double Unders
21 C2B Pull-Ups
Then… 2 RFT
400m Run/Row
40 Double Unders
15 C2B Pull-Ups
Then... 3 RFT
200m Run/Row
20 Double Under
9 C2B Pull-Ups

11/29/2016

Tuesday November 29, 2016

Skill Work:

4 RNFT
2 Rope Climbs
8 Bent Over Barbell Row
10 Tricep Box Dips
30 sec. L-Sit Hold

Metcon:

5 Min AMRAP
50 Wall Ball Buy In
12 Deadlifts (185/135)
12 Push-Ups
*2 Min Rest
5 Min AMRAP
35 Wall Ball Buy In
9 Deadlifts (225/155)
9 Push-Ups
*2 Min Rest
5 Min AMRAP
20 Wall Ball Buy In
6 Deadlifts (275/185)
6 Push-Ups

11/28/2016

Monday November 28, 2016

Strength: Back Squat

Build up to today's heavy single, then...
complete 2 max effort sets @ 60%

Metcon:

5 RFT
20 Alternating OH Plate Lunges (45/25)
15 GHD's
10 Burpees to Plate

11/27/2016

Sunday November 27, 2016

Strength: Push Press + Split Jerk

12 min EMOM
2 Push Press + 1 Split Jerk (from the rack) @ 70%-80% of 1 RM Push Press

Metcon:

10-1/1-10
Back Squats (165/115)
KB Swings (70/53)
Rest 2 minutes, then…
10-1/1-10
Back Rack Lunges (135/95)
Ring Push-Ups

11/26/2016

Saturday November 26, 2016

In teams of 2 complete:

40 Min AMRAP
30 Ring Muscle-Ups
100 Double Unders
50 Strict Press (95/65)
40/30 Calorie Row
40 C2B Pull-Ups
75 Double Unders
40 Push Press (135/95)
40/30 Calorie Row
50 Pull-Ups
50 Double Unders
30 Push Jerks (185/130)
40/30 Calorie Row

11/25/2016

Friday November 25, 2016

Strength: Power Clean

5 X 2 Power Clean
Increasing each set
Then…
3 X 2 Clean Pull @ 90% of your 1 RM Squat Clean

Metcon:

4 RFT
8 Power Sn**ches (115/85)
8 Renegade Rows (50/30)
10 Toes to Bar

11/24/2016

Thursday November 24, 2016

Strength: Sn**ch Balance + OH Squat

1 Sn**ch Balance + 1 OH Squat (from the rack)
Take 20 minutes to find today’s heaviest complex

Metcon:

Don’t Drop the Turkey
25 Med Ball Cleans
200m Wall Ball Carry
50 Wall Balls
50 Weighted Sit-Ups
50 Wall Ball
200m Wall Ball Carry
25 Med Ball Cleans
*if you drop the Turkey (wall ball), complete 5 alternating single arm med ball push-ups

Location

Telephone

Address


7135 E Camelback Road
Mesa, AZ
85251

Opening Hours

Monday 5am - 8:30pm
Tuesday 5am - 8:30pm
Wednesday 5am - 8:30pm
Thursday 5am - 8:30pm
Friday 5am - 7pm
Saturday 7:30am - 12pm
Sunday 7:30am - 12pm

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