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

7

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”

July 4th Hours & July 5th Workout Location

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American Flag waving

JULY 4th HOURS

We will be open for the 6am regular class and then open gym from 8:30am-10:30am.

JULY 5th WORKOUT LOCATION

We will meet at the TTU Track. The workout will start at 9am.

Have a happy and safe July 4th!

07/03/2014

5

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Front Squat

3×2 @ 80%
5×3 @ 80%

Metcon (AMRAP – Rounds and Reps)

Amrap 15 mins
Run 200m
15 Back Squats (135/95)
10 Box Jump Overs (24/20)

07/02/2014

5

Darren!!! Happy Birthday!

Darren!!! Happy Birthday!

HAPPY BIRTHDAY DARREN!

 

Metcon (Time)

For Time:
20-15-10-5
Deadlift (315/225)
Bench Press (225/135)
Muscle Ups

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