04/24/2014

10
Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP
7 Squat Snatch (135/95)
21 Double Unders

rest 2 mins

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP
7 Clean & Jerks (135/95)
21 Double Unders

Metcon (No Measure)

Skill:
5 Rounds
20 Back Extension
rest 1 min between rounds

04/23/2014

11

GeorgeS_RowingFront Squat

10-10-10 at 70%

Metcon (Time)

2000m row
100 Burpees

04/22/2014

14

GHDMetcon (Weight)

5 Deadlift on the minute for 10 minutes.
(315/225)

Metcon (Time)

5 Rounds
20 Push Press (95/65)
20 GHD Sit ups
20 min time cap

04/21/2014

16

Rich Froning @ the CrossFit Games 2012

Rich Froning @ the CrossFit Games 2012

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Metcon (No Measure)

Skill Work – 5 sets
10 Strict Pull ups

04/19/2014

2

We are hosting an Endurance Seminar so our Saturday workout will be offsite.

Bring a friend and enjoy a fun, Easter-themed, team workout at the Park! It’s gonna be gorgeous!!! :)

Location: Dogwood Park

Time: 9am

04/18/2014

12

Darren-Coaching-MRLMetcon (Time)

For Time:
30 Burpees
30 Box Jumps (30/24)
30 Thrusters (115/75)
30 GHD Situps
30 Snatches (115/75)
30 Toes To Bar

rest:

1 mile run

04/17/2014

8

Main – CrossFit

High Hang Squat Clean (3-3-3-3-3-3-3)

Metcon (Time)

5 Rounds
Row 30 calories
30 Wall balls 20/14

20min Time Cap

04/16/2014

17
Ben Rogers Photo by Hillary Froning Photography (HFP)

Ben Rogers
Photo by Hillary Froning Photography (HFP)

 

Metcon (Time)

15-12-9-6-3
Deadlift (315/225)
PHSPU

Metcon (Time)

50 Toes to bar
50 Abmat situps
50 GHD

04/15/2014

11

Thomas&Kids-RowingMetcon (Time)

10 Rounds
250m Row
10 Burpees to bar
Rest 30 seconds between rounds

Back Squat

4×4 @ 85%

04/14/2014

13

Games2012_TrackTriplet_FroningLeverich_muscleup_0Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Metcon (Time)

30 Bar Muscle-ups

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