Lauren

Lauren

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Posts by Lauren

03/19/2015

Metcon (Distance)

5 mins
Max Distance Row

–Rest 5 min–

Metcon (Distance)

5 mins
Max Distance Ski Erg

–Rest 5 min–

Metcon (Calories)

5 mins
Max Calorie Assault Bike

03/18/2015


Main – CrossFit

Shoulder Press (Every min 3 (10mins) @70%)

Metcon (AMRAP – Rounds and Reps)

Amrap 12 mins

7 OVHS (135/95)

14 Pull ups

21 Double Unders

03/17/2015

Thomas Lynn getting his first muscle-ups! He was kind enough to do more since we missed getting his first one on video!!

Metcon (Weight)

Every min for 5mins
5 Power Cleans @60%

–Rest 1 min–

Metcon (Weight)

Every min for 5mins
3 Power Cleans @70%

–Rest 1 min–

Metcon (Weight)

Every 30 secs for 5mins
1 Power Clean @80%

–Rest 1 min–

Metcon (Weight)

Every min for 5mins
5 Power Cleans @60%

03/16/2015


Main – CrossFit

Back Squat (5 reps every min (10mins) @65%)

Metcon (Time)

For Time:

21-15-9

PHSPU

Muscle Ups

03/14/2015

The Saturday workout is off site.

Location: TTU Track
Time: 9am

CrossFit Games Open 15.3

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots*, 20# / 10#
200 Single-Unders
*9 Foot Target

03/12/2015

Jordan-rower-GilliganMetcon (Calories)

5 rounds

1 min max Cal. Row
–1 min Rest–
1 min max Cal. Ski Erg
–1 min Rest–
1 min max Cal. Assault Bike
–1 min Rest–

03/11/2015


Main – CrossFit

Deadlift (5 Reps Every Min (10mins) @75%)

Metcon (Time)

For Time:

21-15-9

Hang Cleans (155/105)

Bar Facing Burpees

03/10/2015

Darren-Coaching-MRLBench Press

8 Reps Every 2 Mins (10 mins) @70%

Metcon (AMRAP – Rounds and Reps)

8 Min Amrap

Cal. Row (8 men/6 women)
8 Overhead Squats (135/95)

03/09/2015

box_jump

Front Squat (3 Reps Every Min (10mins) @ 75%)

Metcon (Time)

For Time:

20-18-16-14-12-10-8-6-4-2

HSPU
Box Jumps (30/24)

* 20 min Time Cap *

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