Bring a Friend Week is Here!

If you haven’t heard about it by now you’ve clearly been living under a rock this past month!

This week Coach Milo has prepared some fun workouts for you to experience with your friends, enemies, or frenemies by your side. It is a perfect opportunity for those of you that have that one friend that has always been interested in trying out crossfit with you but never really had the chance – or for putting your relationship to the test. 🙂

For those of you that have only decided to spread the word this week,

all that we ask is for your guest to take the following steps:

1. Have your guest register with us on Pike13 – HERE
2. Make sure they sign a Waiver online on Pike13
3. Help them book into the “Bring a Friend” class they want to attend ahead of time.

Guests can come as many times across the week as they like, as long as there are still spots available in the session you’re looking for.

If they are having any trouble of confusion, just have them get in touch with Misty at Misty@CrossFitThames.com

Monday

10min. EMOM:
Odd: 15/12 Cal Airdyne/ Row
Even: 10 DB Thrusters 20/16kg

10min. EMOM:
Odd: 200m Run
Even: Max Pull-Ups

10min. EMOM: (Both in the min.)
12 American KB Swings 24/16kg
12 Body Weight Lunges
*This one can be can be scaled down or up
3min. rest between sections

Tuesday

Classic CrossFit

15min. AMRAP of CF:
Alternating movements with a partner
5 Calorie Row
5 Slam Balls
5 Sit-Ups
5 Wall Balls 9/6kg
*Each round add 5 reps to each movement 🙂

Rest 4min.

15min. AMRAP of sexy:
10 DB Floor Press 20/16kg
200m Run
10 DB Skull Crushers 20/16kg
50 Double Unders
10 Hard Ring Rows (elevate if you need to)”

MetCon

AMRAP 5min:
400m Run
50 Wall Balls 9/6kg
50 Double Unders
50 Push-Ups
50 Russian KB Swings 24/16kg
50 Sumo Deadlift High Pulls with KB
50 Pull-Ups

After the First time through – Rest 2min. then AMRAP 10min. in REVERSE.

After the Second time through – Rest 3min. then AMRAP 15min. ORIGINAL format.

Wednesday

3 Rounds:
30 OHS with a barbell 20/15kg
400m Run
immediately into;

2 Rounds:
30 Box Jumps (24/20”)
30 KB Deadlifts 32/24kg
immediately into;

3 Rounds:
30/20 Calories of your choice
20 Air Squats

*CAP: 35min.

Thursday

Classic CrossFit

Teams of 2: Break up as needed
10min. to finish…
12 Rounds:
10 DB Hang Clean and Jerks 20/16kg
10 burpees

10min. to finish…
12 Rounds:
10 Cal Aridyne/Row
10 weighted sit ups

10min. finish…
12 Rounds:
12 Ball Slams
15/10 Push-Ups

3min. rest between section

MetCon

Friday

For Time: (Time CAP: 15min.)
150 Wall Balls 9/6kg
*Every time break, rest, or drop the ball… Complete a 10 cal bike sprint! (row if super busy class, but if there is a bike free then get on it! 🙂 )

– Rest for 5 Minutes –

Tabata Row
Tabata DB Push Press 20/16kg
Tabata Pull-Ups
Tabata Howllow Hold

*20sec. of work x 10sec. of rest x 8 rounds. Stay at the same station for all 8 rounds and then switch. No rest between stations. (16min. straight)

Saturday

Get as far as possible in 35min…
Teams of 2, only one working at a time 🙂

200 Pull-Ups
immediately into;
10-20-30-40-50
Alt. DB Snatches 22/16kg
Calorie Assault Bike
immediately into;
10-20-30-40-50
Burpees
Calorie Row

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