12/22/2014

8

Graham-n-Rich-RowMetcon (Distance)

Every Min on the Min for 10 Rounds

Row 200m (M) 175m (W)

– Rest 2 mins before 2nd Metcon –

Metcon (Time)

30 Power Snatches (155/105)

12/20/2014

6


Main – CrossFit

Metcon (Time)

100 Wallballs (20/14)

75 Chest to Bar Pull-Ups

50 GHD Sit-Ups

25 Calories on the Skier

12/19/2014

8

CF Mayhem MMetcon (Time)

Row 1000m
–rest 1 min–
7 Muscle Ups
200m Run
–Rest 1 min–

Repeat for 4 rounds Total

12/18/2014

14

Rich-DLSnatch (Work up to 1 Rep Max Snatch (15mins))

Metcon (Time)

10 Rounds

15 Deadlifts (135/95)
15 Push ups

12/17/2014

11

GHDBench Press (Work Up to 1 Rep Max Bench Press (15mins))

Metcon (Time)

For Time:

21-15-9
Back Squat (155/105)
42-30-18
GHD’s

12/16/2014

16

Clean (Work up to 1 Rep Max Clean (15mins))Rachel-B&W

Metcon (AMRAP – Rounds and Reps)

12 min Amrap

10 Box Jumps (24/20)
10 Strict Pull ups

12/15/2014

19

Darren_FSFront Squat (Work up to 1 Rep Max (15mins))

Metcon (Time)

2 rounds

500m row
25 DB Thrusters (50/35)

12/13/2014

9

saturday-smMetcon (Time)

Partner Workout

50 cal ski erg
50 partner wall ball (20/14)
40 cal ski erg
40 pull ups
30 cal ski erg
30 burpee box jump (24/20)
20 cal ski erg
20 toes to bar
10 cal ski erg
10 m handstand walk

* Individuals do half the reps
* Sub for hs walk – handstand hold for 1:00m total

12/12/2014

17


Main – CrossFit

Metcon (Time)

” Randy ”

75 Power Snatches (75/45)

12/11/2014

16

Front Squat (5×5 @75% every 2 mins complete a set)

Metcon (Time)

10-8-6-4-2
Deadlifts (365/225)
15-12-9-6-3
PHSPU

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