Monthly Archives: May 2014

Friday 5.30.14

May 29th, 2014|

Main - CrossFitMetcon (Time)3RFT 400m Run 10 Front Squat(155/115) 12 Lateral Burpee

Thursday 5.29.14

May 28th, 2014|

Main - CrossFitWeightliftingOverhead Squat (10 X 2)MetconMetcon (No Measure)8MIN OTM Evens: 6 Clapping Push-up Odds: 12 KB Swing(70/53)Metcon (Time)600m Run Buy-In 21-15-9 Cal Row DB [...]

Comp 1.8

May 27th, 2014|

Main - CrossFitMetconMetcon (AMRAP - Rounds and Reps)Open Wod 13.2 Complete as many rounds and reps as possible in 10 minutes of: 115/75 pound Shoulder [...]

Tuesday 5.27.14

May 26th, 2014|

Main - CrossFitWeightliftingSquat Clean (10 X 2)MetconMetcon (No Measure)8min otm Evens: Shuttle Run Odds: 8 wall ballMetcon (AMRAP - Rounds and Reps)8MIN AMRAP 3 Hand [...]

Modified Murph

May 26th, 2014|

Main - CrossFitMetconMetcon (Time)Modified Murph 1 Mile Run 100 Power Clean(95/65) 200 Push-up 300 Air Squat 1 Mile Run

Friday 5.23.14

May 22nd, 2014|

Main - CrossFitWarm-upCBCF Barbell Warm-up (No Measure)10 Deadlift(Barbell) 10 Muscle Clean 10 Front Rack Lunge 10 Push-Press 10 Front SquatMetconFran (Time)21-15-9 Thrusters, 95# / 65# [...]

Thursday 5.22.14

May 21st, 2014|

Main - CrossFitWeightliftingDumbbell Bench Press (3 x 10)*Superset 3 x 10 Dumbbell RowSkillMetcon (Weight)5min OT30s 2 Split JerksMetconMetcon (Time)21-15-9 Calorie Row Kettlebell Swing(70/53) Hand Release [...]

Comp WOD 1.7

May 20th, 2014|

Main - CrossFitMetcon (Time)For Time: 100m Walking Lunge 20(10/arm) DB Snatch(55/35) 50 Wall Ball(20/14) 100m Walking Lunge

Tuesday 5.20.14

May 19th, 2014|

Main - CrossFitWeightliftingUnilateral Deadlift (3 x 10)*Super set 3 x 10 PistolsSkillMetcon (Weight)5min OT30s 3 ThrustersMetconMetcon (Time)600m Run Buy-In 10-1 Box Jump 1-10 Burpee Pull-up

Monday 5.19.2014

May 18th, 2014|

Main - CrossFitWeightliftingPush Press (3 x 10)Superset 3 x 12 GHD Sit-up GHD Back ExtMetcon (No Measure)8min OTM Evens: 3 Bar Muscle Up Odds: 6 [...]

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