5-31-14

CF5150 Box – CrossFitWarm-upMobilityMetconMetcon (15 Rounds for reps)3 mins each round max reps w/1 min rest
wall balls
t2b

By |May 31st, 2014|Categories: Uncategorized||0 Comments

5-29-14

CF5150 Box – CrossFitWarm-upMobilitySkill WorkPick a skill or skills you want to learn.
if there is something you just want to get better
at then work on that skill.
There will be a wod at the end of class.

By |May 29th, 2014|Categories: Uncategorized||0 Comments

5-28-14

CF5150 Box – CrossFitWarm-upMobilityMetconMetcon (Time)run 200 meters
20 push press/jerks 135/95
run 400 m
15 Push press/jerks
run 600 m
10 push press/jerks
run 800 m
5 push press/jerks

By |May 28th, 2014|Categories: Uncategorized||0 Comments

5/27/14

CF5150 Box – CrossFitWarm-upMobilityWeightliftingPower Clean (5×3)MetconMetcon (AMRAP – Rounds and Reps)AMRAP FOR 20 mims
30 DUs
3 power cleans 185/135
8 bar over burpees

By |May 27th, 2014|Categories: Uncategorized||0 Comments

Murph

CF5150 Box #1 – CrossFitView Public WhiteboardWarm-upMetconMurph (Time)For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

By |May 26th, 2014|Categories: Uncategorized||0 Comments

5-24-14

CF5150 Box – CrossFitWarm-upMobilityMetcon3x: Metcon (Time)row 500 m, run 800 m, 100 DUS
50 Yrds long jump
25 AB mat sit ups
12 burpees
3 forword rolls

By |May 24th, 2014|Categories: Uncategorized||0 Comments

5-23-14

CF5150 Box #1 – CrossFitView Public WhiteboardWarm-upMobilityMetconHelen (Time)3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

By |May 23rd, 2014|Categories: Uncategorized||0 Comments

5-22-14

CF5150 Box #1 – CrossFitView Public WhiteboardWarm-upMobilityWeightliftingSplit Jerk (1×1)If you are not getting split jerk work on form.MetconMetcon (AMRAP – Rounds and Reps)10 min AMRAP
30 DUs
90 SUs
5 strict pull ups
10 kipping/butterfly

By |May 22nd, 2014|Categories: Uncategorized||0 Comments

5-21-14

CF5150 Box #1 – CrossFitView Public WhiteboardWarm-upMobilityWeightliftingBack Squat (5×5)MetconMetcon (AMRAP – Rounds and Reps)AMRAP in 10 mins
10 T2B
10 burpee boxjumps
10 pistols (5 on each side)

By |May 21st, 2014|Categories: Uncategorized||0 Comments

5-20-14

CF5150 Box #1 – CrossFitView Public WhiteboardWarm-upMobilityWeightliftingClean (3×5 )Work on form. so stay light and get it down.Metcon (AMRAP – Reps)AMRAP in 20 mins
run 400
MAX reps wall ballsEveryone thank Rafi for this one. It is his idea. But he wanted you guys to row. Lucky we dont have enough rowers.

By |May 20th, 2014|Categories: Uncategorized||0 Comments