07/23/2014

4


Main – CrossFit

Metcon (Time)

50-35-20
Dumb Bell Thrusters (35/25)
20-35-50
Burpees

07/22/2014

8

Go THOMAS!!!

Go THOMAS!!!

Let’s go Thomas Lynn! We are all cheering for you! We are so proud and excited!!!

Metcon (Time)

5 rds
500m Row
50 Double Unders
400m Run

07/21/2014

7

Happy Birthday Rich! And... Good luck to Rich and Thomas at the Games! We are cheering for you!

Rich and Thomas… we are so proud.

Happy Birthday Rich! And good luck to Rich and Thomas at the Games!

Metcon (AMRAP – Rounds and Reps)

Rich’s 27th Birthday Workout!!!

Amrap 27 mins

7 Power Snatches (185/115)
21 GHD’s
14 Wall Balls

Saturday Open Gym

5


Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 min amrap:
3 hang cleans (185/115)
6 ring dips
9 box jumps (30/24)
27 double unders

07/18/2014

4

Main – CrossFit

Metcon (Time)

For Time:
21 Deadlifts (315/225)
5 Legless Rope Climbs
15 Deadlifts (315/225)
4 Legless Rope Climbs
9 Deadlifts (315/225)
3 Legless Rope Climbs

07/17/2014

12


Main – CrossFit

Front Squat (1 RM)

Metcon (AMRAP – Rounds and Reps)

7 min Amrap
3 Power Cleans (225/135)
30 Double Unders

07/16/2014

10

Main – CrossFit

Metcon (Time)

2 Rounds 1:1 Work:Rest Ratio
30 Pull ups
30 Push ups
30 GHD’s
30 Hip Extensions
30 Wall Balls (20/14)
30 Calorie Row

*Rest amount of time it took to complete 1st round then repeat*

07/15/2014

9

Rich-HSPUFront Squat

8×3 @ 80%

Metcon (AMRAP – Rounds and Reps)

20 min Amrap
400m Run
20 Box Jumps (24/20)
20 Toes to Bar
20 HSPU

07/14/2014

5

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Time)

4 rounds
10 Hang Squat Cleans (155/105)
10 Bar Muscle Ups

07/12/2014

1


Main – CrossFit

Metcon (Time)

4 rounds:
3 Squat Cleans (225/135)
2 Legless Rope Climbs

rest 5 minutes

7 rounds:
7 Bench Press (225/135)
7 Box Jumps (48/40)

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