Lauren

Lauren

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Posts by Lauren

08/19/2014

4

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Time)

For Time:
21-15-9
Power Clean (135/95)
GHD’s

15-12-9
Power Clean (155/105)
Toe to Bar

12-9-6
Power Clean (185/115)
Muscle ups

(30 min time cap)

08/18/2014

5

Colin-Rope-ClimbShoulder Press

7×2 @ 80%
1×3 @ 80%

Metcon (Time)

5 rds
25 Wall Balls (20/14)
5 Rope Climbs

Super Saturday

6


Main – CrossFit

Metcon (Time)

5 Rounds

400m Run
25 Pull-ups
25 Push -ups

08/15/2014

6

GeorgeS_RowingMetcon (Time)

Row 2k

Thruster (1.1.1.1.1.1.1.1.1.1)

Metcon (Time)

Row 2k

08/14/2014

5

Lauren-MUShoulder Press (8×2 (80%))

Metcon (Time)

For Time:
50 Cal. Row
40 Toes to Bar
30 Power Cleans (185/115)
20 Muscle Ups
10 PHSPU

08/13/2014

6

Main – CrossFit

Overhead Squat (5×5)

Metcon (10 Rounds for time)

Partner workout (You Go, I Go)
10rds each
200m Sprints

* First person runs 200m then second person runs 200m until they each have completed 10 200m sprints *

08/12/2014

11


Main – CrossFit

Deadlift (8×2 (80%))

Metcon (AMRAP – Reps)

Tabata (20 secs on/10 secs off)
8 rds of each movement
Chest To Bar
Ring Dips
Front Squats (45)
Box Jumps (24/20)

* score lowest number of each set then add up the 4 total numbers for a final score *

8/11/2012

13


Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

Amrap 24 mins
6 Power Snatch (155/105)
12 Wall Balls (20/14)
18 GHD’s

Saturday WOD

9


Main – CrossFit

Metcon (Time)

3 Rounds
30 DB Shoulder Press (35/15)
20 Pullups (35/15)
10 Dips (35/15)
30 GHDs

(All movements are strict)

Metcon (Time)

200 m Run
20 Clean and Jerk (135/95)
200 m Run
20 MU
200 m Run
20 Power Snatch (135/95)
200 m Run
20 PHSPU

08/08/2014

5

sprinterMetcon (Time)

Run 1 mile for time
*every minute on the minute stop and perform 3 burpees until complete*

Rest 5 Minutes

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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