4209 Merriam Drive Overland Park, KS 66203 View Map
“Jeremy”
21-15-9 reps, for time of:
Overhead Squat, 95/65 lbs
Burpee
“Jeremy” was the first CrossFit workout done at our current address of 4209 Merriam Drive.
We arrived to open our first shipment of equipment and decided this would be a good workout to start our CrossFit journey at this location.
General Warmup, Mobility, and Bar Technique
Then
As many rounds as possible in 15 minutes of the following:
Row 500
40 Double Unders
20 Burpees
Sub 400 run or 1000 bike is rowers are full.
Strict Gymnastics Party
10-9-8-7-6-5-4-3-2-1:
Strict Pull-ups
Strict Handstand Push-ups
Repeat Effort From Last Friday
General Warmup, Mobility, and Bar Technique
Then
10-9-8-7-6-5-4-3-2-1:
Strict Presses 95/65
After Each Set:
400 Meter Assault Bike
15 AbMat Sit-ups
Mobility Party
Stretch anything that is sore or tight. Roll anything that is overactive.
General Warmup, Mobility, and Bar Technique Strength Take 15 minutes to build to a heavy set of 3 of: Overhead Squat Then For Time: 800 Meter Run 30 Chest to Bar Pull-ups 30 Overhead Squats (115/85) 400 Meter Run 15 Chest to Bar Pull-ups 15 Overhead Squats (115/85) Gymnastic Stamina 5 Rounds: 250 Meter Row…
General Warmup, Mobility, and Bar Technique
Then
30-20-10:
Deadlifts (185/135)
Box Jumps (24″/20″)
Directly Into…
10-20-30:
Kettlebell Snatches 24/16
Row Calories
Sprint Conditioning
4 rounds of
Run 200
Walk 200
Followed by
4 rounds of
Run 100
Walk 100
General Warmup, Mobility, and Bar Technique
Then
10-9-8-7-6-5-4-3-2-1:
Strict Presses 95/65
After Each Set:
400 Meter Assault Bike
15 AbMat Sit-ups
Mobility Party
Stretch anything that is sore or tight. Roll anything that is overactive.
General Warmup, Mobility, and Bar Technique Then On the 4:00 x 5 Rounds: 20/15 Calorie Assault Bike 10 Lateral Barbell Burpees 5 Power Snatches 135/95 Squat Party 10 Reps @ 65% 1RM 8 Reps @ 75% 1RM 6 Reps @ 80% 1RM 4 Reps @ 85% 1RM 2 Reps @ 90% 1RM Rest 3 Minutes…
Workout of the Day Sunday, November 1st, 2020 General Warmup, Mobility, and Bar Technique Then In 10 Minutes do the following: Randy 75 Snatches 75/55 In the remaining time Max Meters on the Air Runner Record Randy as a benchmark hero time and all of the above as a separate workout. Here only the meters…
General Warmup, Mobility and Bar Technique Strength Take 15 Minutes to build to a very heavy Power Clean and Jerk. The clean must be a power clean and the jerk can be a power or split jerk There is an absolute 15-minute time cap on this part of the workout. Then 15-12-9: Burpee Box Jumps…
General Warmup and Shoulder Mobility Movement Prep 15 Second Hollow Hold on Bar 10 Scap Pull-ups 5 Kip Swings 1-3 Strict Pull-ups 3 Kipping Pull-ups 3 Chest to Bar Pull-ups Then AMRAP 5: 5 Strict Pull-ups 10 Push-ups 15 Air Squats Rest 1 Minute AMRAP 5: 5 Pull-ups 10 Push-ups 15 Air Squats Rest 1…
