December 2014

Main – CrossFit Skill Work Skill: Metcon (AMRAP – Reps) 5 min AMRAP Get as many rope Climbs as possible in 5 minutes Metcon AD/RX: Metcon (AMRAP – Rounds and Reps) ADV RX 20 Min AMRAP: 200 Double unders 60 Air Squats 50 Wall Balls, 20/14 (10’/9′) 40 Burpees 30 T2B 20 Strict HSPU 10 …

12/4/14 Read More »

Main – CrossFit Weightlifting Front Squat (EMOMx8: 3 Front Squats) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 9 Deads, 155/105 6 HC, 155/105 3 Jerks, 155/105

Main – CrossFit Skill Work Metcon (AMRAP – Rounds) AMRAP 5: 50 unbroken Double unders RX is only if you get 50 unbroken. The round does not count if you do not get 50 unbroken. Each time you mess up you have to start over. Metcon Metcon (Time) 3 RFT: 12 DL (205/145) 12 T2B …

12/2/14 Read More »

Main – CrossFit Weightlifting Clean and Jerk ( 70%, 75%, 80%, 85%, 90%, 85%, 80%, 75%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 3.6.9.12…of: Thruster, 95/65 C2B Pull ups