08/25/2014

Main – CrossFit

Deadlift (6×2 (80%) 2×3 (80%))

Metcon (Time)

For Time:
10-8-6-4-2
Overhead Squat (BW)
10-15-20-25-30
Pull ups

08/22/2014

Rich Froning Games 2012 Picture from Crossfit.com

Rich Froning Games 2012
Picture from Crossfit.com

Metcon (AMRAP – Rounds)

Every min on the min (alternate mins)
20 Mins
Even min. 10 Power Snatch (95/65)

Odd min. 10 Box Jumps (30/24)

08/21/2014

Kay-Thomas-LynnMetcon (Time)

Run 1 mile
Row 2k
Run 1 mile

Skills

Stretch and work on weaknesses with remaining time in class.

08/20/2014

Rich-HSPUDeadlift

7×2 @ 80%
1×3 @ 80%

Metcon (AMRAP – Rounds and Reps)

7 min Amrap (ladder)
3-6-9-12 . . . . .
Front Squat (135/95)
HSPU

08/19/2014

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Time)

For Time:
21-15-9
Power Clean (135/95)
GHD’s

15-12-9
Power Clean (155/105)
Toe to Bar

12-9-6
Power Clean (185/115)
Muscle ups

(30 min time cap)

08/18/2014

Colin-Rope-ClimbShoulder Press

7×2 @ 80%
1×3 @ 80%

Metcon (Time)

5 rds
25 Wall Balls (20/14)
5 Rope Climbs

Super Saturday


Main – CrossFit

Metcon (Time)

5 Rounds

400m Run
25 Pull-ups
25 Push -ups

08/15/2014

GeorgeS_RowingMetcon (Time)

Row 2k

Thruster (1.1.1.1.1.1.1.1.1.1)

Metcon (Time)

Row 2k

08/14/2014

Lauren-MUShoulder Press (8×2 (80%))

Metcon (Time)

For Time:
50 Cal. Row
40 Toes to Bar
30 Power Cleans (185/115)
20 Muscle Ups
10 PHSPU

08/13/2014

Main – CrossFit

Overhead Squat (5×5)

Metcon (10 Rounds for time)

Partner workout (You Go, I Go)
10rds each
200m Sprints

* First person runs 200m then second person runs 200m until they each have completed 10 200m sprints *

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