WOD

11/14/2014

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (AMRAP – Reps)

“Tonto”

5 min Amrap
20m Sprint
25 Wall Balls (20/14)

rest 2 mins

4 min Amrap
40m Sprint
20 Front Squats (95/65)

rest 2 mins

3 min Amrap
60m Sprint
15 Hang Cleans (115/75)

rest 2 mins

2 min Amrap
80m Sprint
10 Shoulder to Overhead (135/95)

rest 2 mins

1 min Amrap
100m Sprint
Max Reps Deadlift (185/115)

*Each 10m sprint completed is 1 Rep*

11/13/2014

ChalkPrintsBench Press (5×2, 3×3 @80%)

Metcon (Time)

For Time:

80ft Front Rack Lunge Walk (135/95)
50 Toes to Bar
25 Push ups
25 Toes to Bar
50 Push ups
80ft Front Rack Lunge Walk (135/95)

11/12/2014

Mayhem_Rich Froning Fitness KBClean (10×3 @70%)

Metcon (AMRAP – Rounds and Reps)

7 min Amrap

21 Double Unders
15 KB Swings (53/35)
9 Burpees

11/11/2014

Todd_MUFront Squat (5×2, 3×3 @ 80%)

Metcon (Time)

10 Rounds

3 Deadlifts (405/275)
5 Muscle Ups
7 Box Jumps (40/30)

11/10/2014

IMG_20131119_212810Snatch (10×3 @70%)

Metcon (Time)

For Time:

Row 500m
50 Thrusters (45)
Row 500m
30 Thrusters (45)
Row 500m
20 Thrusters (45)

11/08/2014

Saturday Workout

Location: Dogwood Park
Time: 9:00am

See you there!

11/07/2014

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Time)

5 Rounds

21 Deadlifts (225/135)
21 Toes to Bar

11/06/2014

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Snatch (10x(2+1) @70%)

2 Snatch Pulls + Hang Snatch (Below the Knee)

Metcon (Time)

7 Rounds

7 Muscle Ups
7 PHSPU

11/05/2014

Courtesy CrossFit HQ from Central East Regionals 2013

Courtesy CrossFit HQ from Central East Regionals 2013

Front Squat (6×2 2×3 @80%)

Metcon (Time)

4 Rounds

25 GHD’s
20 Hip Extensions
15 Box Jumps (24/20)

11/04/2014

Powered_by_RogueClean (10x(2+1) @70%)

2 Clean Pulls + Hang Clean (Below the Knee)

Josh (Time)

21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups

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