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10/13/14

Main – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds)20 min AMRAP
15 air squats
15 push-ups
15 sit-ups

By |October 13th, 2014|Workout of the Day|Comments Off

9/8/14

Main – CrossFitView Public WhiteboardStrength/SkillPistolMetcon (Time)40 Pistols
25 Deadlift 225/165
40 Pistols

EMOM: Upon every minute 7 Wall Ball Shots 20/14…Proceed
20 Minute Time Cap

By |October 8th, 2014|Workout of the Day|Comments Off

9/7/14

Main – CrossFitView Public WhiteboardStrength/SkillBench PressBench Press (3-3-3)Metcon (Time)”OHB”
Rx Under 5 Minutes

By |October 7th, 2014|Workout of the Day|Comments Off

9/6/14

Main – CrossFitView Public WhiteboardStrength/SkillKB Jump
Rope ClimbMetcon (AMRAP – Rounds and Reps)15 Minute AMRAP
12 Pull Ups
7 KB Jumps 35/26
1 L-Sit Rope Climb

By |October 6th, 2014|Workout of the Day|Comments Off

10/03/14

Main – CrossFitView Public WhiteboardMetcon (Time)2014 Regionals Event 4
21-15-9-6-3
Strict Handstand Push-Ups
Front Squat 195/125
Burpees

By |October 3rd, 2014|Workout of the Day|Comments Off

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