10/30/2014

2

Gilligan cooling off! Photo by Hillary Froning Photography

Gilligan cooling off!
Photo by Hillary Froning Photography

Front Squat (7×2 1×3 (80%))

Metcon (Time)

For Time:

Row 1000m
75 Wall Balls
100 Double Unders
50 Wall Balls
100 Double Unders
25 Wall Balls
Row 1000m

10/29/2014

9

Games2012_RichFroning_HSPUClean Grip DL + Hang Clean

7 sets of 1 Clean Grip DL and 1 Hang Clean @ 70%

** SO SORRY ABOUT THE MISTYPE… it should have been Clean grip DL, NOT Snatch grip DL **

Metcon (Time)

7 Rounds

7 Deadlifts (315/225)
7 PHSPU

10/28/2014

9
Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Bench Press (7×2 1×3 (80%))

Metcon (AMRAP – Rounds and Reps)

20 min Amrap

-Partner-

7 Back Squat (225/135)
9 Box Jumps (30/24)
11 Ring Dips

(Partner 1 goes all the way through then Partner 2 follows,Repeat for 20 mins)

10/27/2014

8

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Snatch Grip DL + Hang Snatch

7 sets of 1 Snatch Grip DL and 1 Hang Snatch @ 70%

Metcon (Time)

For Time:

42-30-18
GHD’s
21-15-9
Strict Pull ups

Saturday Stress Free Day

2


Main – CrossFit

Metcon (No Measure)

Work On Weakness

10/24/2014

4

Photo courtesy of CrossFit, Inc.

Photo courtesy of CrossFit, Inc.

Metcon (Time)

5 Rounds

Run 400m
5 Rope Climbs (15 ft)
25 Push ups

10/23/2014

7

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (3 Rounds for time)

3 Rounds

1000m Row
2 min rest

Snatch (1 RPM)

Metcon (Weight)

Cool Down :

3×3 Snatch Grip Deadlift (80% of Snatch)

10/22/2014

8

Darren_BPBench Press (8×2 (80%))

Metcon (AMRAP – Rounds and Reps)

12 min Amrap

30 Double Unders
12 Burpees

10/21/2014

8

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

10

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

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