Lauren

Lauren

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Posts by Lauren

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)

07/11/2014

4

Gilligan cooling off! Photo by Hillary Froning Photography

Gilligan cooling off!
Photo by Hillary Froning Photography

Metcon (AMRAP – Reps)

7 Rounds
1 min Max Calorie Row
1 min Max Double Unders
1 min Max Dumbbell Snatch (75/50)
1 min Rest

(scored by Total Reps)

07/10/2014

6

Darren-Coaching-MRL(Increasing weight each round)

Power Snatch

5 every minute for 5 minutes

– Rest 1 min –

4 every minute for 5 minutes

– Rest 1 min –

3 every minute for 5 minutes

– Rest 1 min –

2 every minute for 5 minutes

– Rest 1 min –

1 every 30 seconds for 5 minutes

07/09/2014

4

Rings-and-Flag-Rich FroningFront Squat

1×2 @ 80%
7×3 @ 80%

Metcon (Time)

For Time:
Run 800m
30 Muscle Ups
Run 800m

07/08/2014

5

Photo courtesy of CrossFit, Inc.

Photo courtesy of CrossFit, Inc.

Metcon (Time)

4 Rounds
50 Squats
40 Hip Extensions
30 Push ups

Skills

Rope Climbs

07/07/2014

11

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Front Squat

2×2 @ 80%
6×3 @ 80%

Metcon (Time)

For Time:
30 Calorie Row
30 Deadlifts (225/135)
30 Calorie Row
30 Hang Cleans (185/115)
30 Calorie Row
30 Shoulder to Overhead (135/95)
30 Calorie Row

07/04/2014

8

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (AMRAP – Rounds and Reps)

20 min Amrap
7 Toes to Bar
4 Thrusters (155/105)
20 Double Unders

“Happy 4th of July”

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