WOD

09/18/2014

Games2012_TrackTriplet_FroningLeverich_muscleup_0

Deadlift

3×2 @ 80%
5×3 @ 80%

Metcon (Time)

For Time:
21-15-9
Toes to bar
Box jumps (24/20)

Immediately followed by

15-12-9
Bar muscle-ups
Box jumps (30/24)

Score is total time for both workouts together.

09/17/2014

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Time)

Partner (2 person team)
For time:
20 deadlift (315/225)
400 m run
20 hang clean (225/135)
400 m run
20 shoulder to overhead (185/115)
400 m run
20 power snatch (155/105)
400 m run
20 overhead squat (135/95)

Reps are split between partners at their discretion.
Both partners must complete at least one rep of the current movement.
During movements, one partner works while one rests.
Both partners will complete each 400m run together.

09/16/2014


Main – CrossFit

Shoulder Press (3×2 (80%) 5×3 (80%))

Metcon (Time)

For Time:
150 Doubleunders
50 Calorie row
30 Burpees

Skills

Work on weaknesses.

09/15/2014


Main – CrossFit

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

09/12/2014

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Time)

5 Rounds
400m Run
20 Pistols (Alternating Legs)

09/11/2014

FDCross343In honor and memory of those who died on 9/11/2001 and to all those affected by the events of that day!

 

Metcon (AMRAP – Rounds and Reps)

” 343 Never Forget ”
20 min Amrap
3 Power Cleans (225/135)
4 Front Squats (225/135)
3 Muscle Ups

09/10/2014

box_jumpShoulder Press (4×2 (80%) 4×3 (80%))

Metcon (AMRAP – Reps)

Amrap 5 mins
Max Burpee Box Jump Overs (24/20)

Skills

Work on Weaknesses

09/09/2014

medball-head_1Metcon (6 Rounds for time)

Every 4 mins
250m Row
25 Wall balls (20/14)
6 rounds (score each round for time)

09/08/2014

rogue-speed-ropeDeadlift (4×2@80% 4×3@80%)

Metcon (Time)

3 Rounds
7 Power Cleans (185/105)
14 Lunges (185/105)
21 Double Unders

09/06/2014-Saturday Workout

Darren_BPMetcon (Time)

7 min AMRAP
2-4-6-8…
Thrusters (115/75)
Pull Ups

Rest 3 Min

50-40-30-20-10
Airdyne Calories
10-8-6-4-2
Bench (225/155)

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