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1/22/14

Main – CrossFit Metcon Metcon (AMRAP – Reps) Conditioning 5 Rounds for max reps of: 1 min of Strict Pull ups 1 min Hang Squat Clean Thrusters, 115/75 1 min of Row for Calories 1 min of Bench Press, 135/95 1 min of Rest Handstand Hold (AMRAP 6min:) AMRAP 6min: accumulate :10 in a freestanding […]

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1/20/15

Main – CrossFit Please sign up for class. Conditioning 1: Metcon (5 Rounds for time) 1. Conditioning 800m Run, 2:30 rest 600m Run, 2:00 rest 400m Run, 1:30 rest 300m Run, 1 min rest 200m Run ADV RX 2: 20 Muscle-ups (Time) ADV RX ONLY 20 Muscle-ups for timeWOD is only fot athletes with Ring

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1/19/15

Main – CrossFit Please sign up in WODify. Weightlifting Back Squat (65%x3, 75%x3, 85%x3, 95%x max reps) Metcon Metcon (Time) Conditioning 21 – 15 – 9: Thruster (95/65) Front Squat (95/65) Wall Ball (20/14) Metcon (AMRAP – Reps) Barbell Conditioning AMRAP 3min: 9 Power Snatches, 135/95 15 Power Cleans, 135/95 21 Jerks, 135/95 Max Reps

1/19/15 Read More »