Tuesday

BayState CrossFit - CrossFit

Challenge Day 6!

Yoga will pick back up in 2 weeks.

Kids Classes Coming Back! More info coming soon!

Make sure you plan on attending the BSCF Party October 14th!

Back Squat (10-8-6)

65%, 70%, 75%

Cement (5 Rounds for reps)

Fitness/Competitor

5 Rounds Of

In a 2:00 window do:

10 Box Jumps 24/20

10 Toes To Bar

Max Double Unders In Remaining Time Of The 2:00

Rest 1 Minute

Fitness/Lifestyle

5 Rounds

2:00

10 Box Jumps 24/20

10 Toes To Bar

Max Single Unders In Remaining Time Of The 2:00

Rest 1 Minute
Score The Reps on the Jump Rope

Monday

BayState CrossFit - CrossFit

Hard Labor (AMRAP - Rounds and Reps)

Fitness/Competitors

Teams of 3:

AMRAP 25:

100 Calorie Row

100 Power Cleans (135/95)

100 Calorie Row

80 Push Jerks (135/95)

100 Calorie Row

60 Front Squats (135/95)

100 Calorie Row

40 Clusters (135/95)

Fitness/Lifestyle

Teams of 3:

AMRAP 25:

100 Calorie Row

100 Power Cleans (95/65)

100 Calorie Row

80 Push Jerks (95/65)

100 Calorie Row

60 Front Squats (95/65)

100 Calorie Row

40 Clusters (95/65)

Sunday

BayState CrossFit - CrossFit

Met-Con Mania

If you love boot-camp style workouts with lots of fun and variety, and less barbell, you will love Met-con Mania! Only $5 for Members and $10 for guests! 9am-10am a packed hour of metabolic conditioning!

Saturday

BayState CrossFit - CrossFit

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Scale numbers as needed. Rounds should range anywhere between 3-7 minutes. This Can Be Done With A Partner By Splitting The Work Each Round. Score the round times, without including the rest time.

Friday

BayState CrossFit - CrossFit

Hot Tamale (Time)

For Time

Fitness/Competitor & Fitness/Lifestyle

Run 800m

30 Cal Row

25 Burpees

20 Clean and Jerks 115/85

On the clean and jerks, pick a weight that you are certain you could do 10 unbroken reps when fresh.

Hot Tamale (Time)

Fitness Competitor and Lifestyle

For Time

Run 800m

30 Cal. Row

25 Burpees

20 Power Clean and Jerks 115/85

Use a weight that you are certain you could do 10 unbroken when fresh, on the Power Clean and Jerks.

Clean and Jerk (2-2-2-2-2-2-2-2-2-2)

2 Reps On The Minute For 10 Minutes. Start at 65% and build from there.

Thursday

BayState CrossFit - CrossFit

Up Town (AMRAP - Rounds and Reps)

AMRAP 16 Minutes

Fitness/Competitor

75 Double Unders

75 Walking Lunges

75 Sit Ups

45 Deadlifts 185/115

45 Kettlebell Swings 1.5/1

45 Lateral Bench Jump Overs

30 Cal Row

Fitness/Lifestyle

150 Single Unders

75 Walking Lunges

75 Sit Ups

45 Deadlifts 155/105

45 Kettlebell Swings 1.5/1

45 Lateral Bench Jump Overs

30 Cal Row

If You cannot Jump Over The Bench, Use Your Kettlebell, Barbell or Ab Mat:)