09/10/2014

4

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)

09/05/2014


Main – CrossFit

Metcon (Time)

For Time:
10.9.8.7.6.5.4.3.2.1
PHSPU
Perform 1 Legless Rope Climb after each set (15ft)

09/04/2014

Front_Squat-ClassDeadlift (5×2(80%) 3×3(80%))

Metcon (Weight)

10min Emom
5 Squat Cleans (155/105)

09/03/2014


Main – CrossFit

Metcon (Time)

For Time:
10-8-6-4-2
Shoulder to Overhead (BW)
10-15-20-25-30
GHD’s

09/02/2014

Main – CrossFit

Shoulder Press (5×2 (80%) 3×3 (80%))

Metcon (Time)

4 Rounds
100m Run
20 Cal. Airdyne
300m Row
Rest 1 min

Labor Day Workout


Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 Min Amrap

9 Lunges (135/95)
9 Abmat Situps
9 Box Jumps (30/24)
9 OVHS (135/95)
9 Ring Dips

DAY!!!!!!!

09/01/2014 – Labor Day Hours

We will be open from 8am-10am on Monday, September 1st.

We will resume regular hours on Tuesday, September 2nd.

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