6-30-14

CF5150 Box – CrossFitWarm-upMobilityGymnasticsPull-ups (7)WeightliftingBack Squat (1 rm)you will have 25 mins to find a 1RMMetconMetcon (AMRAP – Rounds and Reps)8 Amrap
25 unbroken DUs /75 Unbroken SUs
20 KB swings
10 HSPU

By |June 30th, 2014|Categories: Uncategorized||0 Comments

6-28-14

CF5150 Box – CrossFitWarm-upWarm-upMetconMetcon (Time)partner wod
100 wall balls
100 T2B
800 m run ( split evenly)
100 AB mat sit ups
100 Air Squats
1000 m row ( split evenly)your partner who is not working has to be holding a plank

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

6-27-14

CF5150 Box – CrossFitWarm-upMobilityGymnasticsPull-ups (3)MetconFran (Time)21-15-9
Thrusters, 95# / 65#
Pull-ups

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

6-26-14

CF5150 Box – CrossFitWarm-upMobilityGymnasticsPull-ups (4)Skill Workwork on a skill you need to learn.
you will have about 20 mins
to learn some thingMetconMetcon (AMRAP – Rounds and Reps)AMRAP in 6 mins
10 Burpees
15 AB sit ups
20 Air squatsThe object of this wod is to learn intensity.
Work on working through the pain and burn.

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

6-25-14-new

CF5150 Box – CrossFitWarm-upMobilityGymnasticsPull-ups (5)WeightliftingPower Snatch (3×3)MetconMetcon (AMRAP – Reps)12 min of
3 power snatch 95/65
3 HSPU
6 power snatch
6 HSPU
9Power snatch
9 HSPU
and so on till your 12 mins is up

By |June 25th, 2014|Categories: Uncategorized||0 Comments

6-25-14

CF5150 Box – CrossFitWarm-upMobilityGymnasticsPull-ups (5)WeightliftingPower Snatch (3×3)MetconMetcon (Time)12 min of
3 power snatch 95/65
3 HSPU
6 power snatch
6 HSPU
9Power snatch
9 HSPU
and so on till your 12 mins is up

By |June 25th, 2014|Categories: Uncategorized||0 Comments

6-24-14

CF5150 Box – CrossFitWarm-upMobilityGymnasticsPull-ups (5)all unbroken to be RXWeightliftingPower Clean (5×3)They do not have to be touch and go.
reset every time.MetconMetcon (AMRAP – Rounds and Reps)10 min AMRAP
5 strict pull ups
5 strict T2B
5 strict HSPU

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

6-23-14

CF5150 Box – CrossFitWarm-upMobilityGymnasticsPull-ups (6)to make it rx you have to do all reps unbroken.
And make sure you put how
many you did unbrokenWeightliftingBack Squat (5×3)Metcon3x: Metcon (Time)25 KB swings 2.0/1.5
25 burpeesTo make it RX you have to finish
it in 10 mins. And it have to be right weight

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

6-22-14

CF5150 Box – CrossFitGymnasticsPull-upsWork on getting your pullups if you dont have them. or if you do work on kipping or butterfly pullups.

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

6-19-14

CF5150 Box – CrossFitWarm-upMobilityMetconMetcon500m Row (Time)Max Effort 500m RowSkill WorkWork on a skill of your choice for
15 minsMetconMetcon (AMRAP – Rounds and Reps)AMRAP in 8 mins
25 DUs/75 SUs
15 boxjumps 24/20
5 T2B

By |June 19th, 2014|Categories: Uncategorized||0 Comments