08/29/2014

4


Main – CrossFit

Griff (Time)

For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

08/28/2014

5


Main – CrossFit

Metcon (Weight)

Every 3 mins
9 Deadlifts (115/75)
6 Hang Power Cleans (115/75)
3 Shoulder to Overhead (115/75)

* Must be Unbroken / Add 10 lbs total each set until failure *

08/27/2014

5


Main – CrossFit

Shoulder Press (6×2 (80%) 2×3 (80%))

Metcon (Calories)

Teams of 2

5 rounds each
2 mins Max Calorie Airdyne
10 Front Squats (225/135)

* Airdyne is always occupied *

08/26/2014

3


Main – CrossFit

Metcon (Time)

10 rounds
250m Row
12 GHD’s
- rest 30 secs after each round -

Skills

Work on weaknesses !

08/25/2014

13

Main – CrossFit

Deadlift (6×2 (80%) 2×3 (80%))

Metcon (Time)

For Time:
10-8-6-4-2
Overhead Squat (BW)
10-15-20-25-30
Pull ups

08/22/2014

5

Rich Froning Games 2012 Picture from Crossfit.com

Rich Froning Games 2012
Picture from Crossfit.com

Metcon (AMRAP – Rounds)

Every min on the min (alternate mins)
20 Mins
Even min. 10 Power Snatch (95/65)

Odd min. 10 Box Jumps (30/24)

08/21/2014

3

Kay-Thomas-LynnMetcon (Time)

Run 1 mile
Row 2k
Run 1 mile

Skills

Stretch and work on weaknesses with remaining time in class.

08/20/2014

6

Rich-HSPUDeadlift

7×2 @ 80%
1×3 @ 80%

Metcon (AMRAP – Rounds and Reps)

7 min Amrap (ladder)
3-6-9-12 . . . . .
Front Squat (135/95)
HSPU

08/19/2014

7

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Time)

For Time:
21-15-9
Power Clean (135/95)
GHD’s

15-12-9
Power Clean (155/105)
Toe to Bar

12-9-6
Power Clean (185/115)
Muscle ups

(30 min time cap)

08/18/2014

7

Colin-Rope-ClimbShoulder Press

7×2 @ 80%
1×3 @ 80%

Metcon (Time)

5 rds
25 Wall Balls (20/14)
5 Rope Climbs

Go to Top