Uncategorized

7/9/20 Metcon Metcon (Time) 5 Rounds: 12 Weighted AbMat Sit-Ups 12 AbMat Sit-ups (Unweighted) 12 Hollow Rocks 200m Run You choose the weight

7/8/20 Metcon Metcon (Time) 2 Rounds For Time: 21 Power Cleans (115/85) 21 Box Jump Overs (24/20") 21 Front Squats (115/85) Metcon Metcon (Time) 2 Rounds: 20 Push Jerks (135/95) 4 Rounds of "Cindy" 800 Meter Run RX 115/85

7/7/20 Gymnastics Metcon (AMRAP – Reps) AMRAP 8: 5 Burpees 3 Kipping HSPU 5 Burpees 6 Kipping HSPU 5 Burpees 9 Kipping HSPU … Add 3 Handstand Push-ups Each Round RX DB S2OH 50/35 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 60 DU 30/24 Calorie Row 15 Deadlifts (225/155)

7/6/20 Weightlifting Front Squat (Weight) On the 3:00 x 5 Sets: Set 1: 10 Reps Set 2: 8 Reps Set 3: 6 Reps Set 4: 4 Reps Set 5: 2 Reps *NOT off the rack *You can squat clean the *1st rep if needed *ADD Weight each set Metcon Metcon (Time) 21-15-9: T2B Snatches (95/65) …

CrossFit WOD, July 6, 2020 Read More »

7/4/20 8:30 Rescue park

7/3/20 Derek and Ahni Halford are having a July 4th party 2pm until Fireworks on Saturday. All CFA people are invited. They ask for you to please bring a side dish on odd number addresses, deserts on even and bring your own chairs. Please RSVP through text to Derek’s cell 704-530-6151 Weightlifting Clean and Jerk …

CrossFit WOD, July 3, 2020 Read More »

7/2/20 Metcon Metcon (AMRAP – Reps) 6-4-2 Minute Row 1 Round of: 5 Push-ups 10 Air Squats 15 AbMat Sit-ups Score is total Calories

7/1/20 Metcon Metcon (Time) On the 4:00 x 5 Rounds: 5 Devil Presses (50’s/35’s) 10 Over-and-Back Hops Over DB 15 Double DB Squats (50’s/35’s) 10 Over-and-Back Hops Over DB 5 Devil Presses (50’s/35’s) -Goal is to complete the work for time and rest until the next 4-minute window begins. -Your goal is to try to …

CrossFit WOD, July 1, 2020 Read More »

6/30/20 Metcon Metcon (Time) For Time: 100 DU, 50 Sit-ups 25 Kipping HSPU 80 DU, 40 Sit-ups 20 Kipping HSPU 60 DU, 30 Sit-ups 15 Kipping HSPU 40 DU, 20 Sit-ups 10 Kipping HSPU 20 DU, 10 Sit-ups 5 Kipping HSPU Every 4 Minutes [Starting at 0:00]: 15/12 Calorie Row ADV RX as written RX …

CrossFit WOD, June 30, 2020 Read More »

6/29/20 Weightlifting Front Squat (Weight) From the ground Front Squat "10-8-6-4-2" On the 3:00 x 5 Sets: Set 1: 10 Reps Set 2: 8 Reps Set 3: 6 Reps Set 4: 4 Reps Set 5: 2 Reps You can squat clean the first rep. Add weight every round. Record your set of 2 Metcon Metcon …

CrossFit WOD, June 29, 2020 Read More »