10/21/2014

2

IMG_20131119_212810Metcon (Time)

10 Rounds

200m row
30 Sec. rest

Clean (1 RPM)

Metcon (3 Rounds for reps)

Cool Down:

3 Rounds
Every 3 mins
Max Unbroken Strict Pull ups

10/20/2014

9

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Front Squat (8×2 (80%))

Metcon (Time)

For Time

21-18-15-12-9
Hang Dumbbell Squat Clean (50/25)
Dumbbell HSPU

10/17/2014

15

rich-froning-300x200Metcon (Time)

3 Rounds

Run 800m
15 Deadlifts (275/185)
30 GHD’s

– Rest 3mins between rounds –

10/16/2014

6

box_jumpMetcon (AMRAP – Rounds and Reps)

15 min Amrap

3 Rope Climbs
6 Box Jumps (40/30)
9 Shoulder to Overhead (155/105)

Rope Climb Progression Pt 1- Gymnastics WOD by Carl Paoli (view more progressions on the site)

 

10/15/2014

9

crossfit-total-imageThe CrossFit Total (Total Weight)

Back Squat (1RM)
Shoulder Press (1RM)
Deadlift (1RM)

Metcon (No Measure)

*10 mins on each lift to find 1RM*

 

The CrossFit Total - Article by Mark Rippetoe Dec 2006 from the CF Journal

10/14/2014

9


Main – CrossFit

Metcon (Time)

5 Rounds

25 Calorie Row

25 OVHS (95/65)

10/13/2014

8

Main – CrossFit

Metcon (No Measure)

10 rounds

125m Row (sprint)

30 sec. rest

Metcon (Time)

For Time:

12-9-6-3

Thrusters (185/115)

Bar Muscle Ups

10/11/2014

2


Main – CrossFit

Metcon (Time)

4 rounds:

20 Deadlifts (225/135)

30 Wallballs (20/14)

40ft Handstand walk

*40sec HS hold if unable to HS walk*

10/10/2014

7

Metcon (Time)

10 Rounds
50 Double Unders
1 Legless Rope Climb (15ft)

10/09/2014

8

GeorgeS_RowingShoulder Press

8×3 @ 80%

Metcon (AMRAP – Rounds and Reps)

12 min Amrap
3-6-9-12…
Cal. Row
Power Cleans (155/105)

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