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10/02/14

Main – CrossFitView Public WhiteboardStrength/SkillKB SnatchMetcon (Time)5 Rounds
20 KB Snatch 53/35
15 Chest-to-Bar Pull-Ups
200m Farmers Carry 53/35

By |October 2nd, 2014|Workout of the Day|Comments Off

10/01/14

Main – CrossFitView Public WhiteboardMetcon (Time)4 Rounds
400m Row
40 Box Jumps 24/20
40 Double Unders
400m Run

By |October 1st, 2014|Workout of the Day|Comments Off

“Heavy Fran”

Main – CrossFit21-15-9
Thrusters 135/95
Pull-upsView Public Whiteboard

By |September 30th, 2014|Workout of the Day|Comments Off

9/29/14

Main – CrossFitView Public WhiteboardPower Clean (3-3-3-3-3)Metcon (AMRAP – Rounds and Reps)20 Min AMRAP
12 Power Cleans 135/95
200m RUn
24 Wall Ball 20/14

By |September 29th, 2014|Workout of the Day|Comments Off

9/26/14

Main – CrossFitView Public WhiteboardStrength/SkillPush JerkMetcon (AMRAP – Rounds)5 minutes
5 burpees
5 pulls ups

5 minute restMetcon (AMRAP – Rounds)5 minutes
6 triceps
9 box jumps

By |September 26th, 2014|Workout of the Day|Comments Off

9/25/14

Main – CrossFitView Public WhiteboardMetcon (Time)5 rounds for time
Get in groups of 3
400 m run
5 wall walks
20 goblet walking lunges

By |September 25th, 2014|Workout of the Day|Comments Off

9/24/14

Main – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds)12 minutes

12 KB swings
12 Push-ups
12 med ball cleans
12 push press
12 bulgarian split squats

By |September 24th, 2014|Workout of the Day|Comments Off

9/23/14

Main – CrossFitView Public WhiteboardStrength/SkillDeadlift (3-3-3)Metcon (Time)15 deadlifts
30 push-ups
800 m run
10 deadlifts
20 push-ups
400 m run
5 deadlifts
10 push-ups
200 m run

By |September 23rd, 2014|Workout of the Day|Comments Off

9/22/14

Main – CrossFitView Public WhiteboardMetcon (Time)3 rounds for time:
200 m run with plate
15 burpees with plate
15 shoulder press with plate
15 lunges with plate

By |September 22nd, 2014|Workout of the Day|Comments Off

9/19/14

Main – CrossFitView Public WhiteboardPower Snatch (1-1-1-1-1)Metcon (Time)21-15-9
wall balls
pull-ups
kettle bell swings

By |September 19th, 2014|Workout of the Day|Comments Off