08/01/2014

5
Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Time)

” Muscle Up Biathlon ”
Run 400m
18 Muscle Ups
Run 400m
15 Muscle Ups
Run 400m
12 Muscle Ups

*Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap*

07/31/2014

6


Main – CrossFit

Metcon (Time)

” Mid-Line March”
3 Rounds
25 GHD’s
50 ft Hand stand walk (15 HSPU)
20 Lunge Steps (155/105)
- alternate Legs -

07/30/2014

18


Main – CrossFit

Metcon (Time)

“Double Grace”
60 Clean & Jerks (135/95)

Tuesday Funday

5


Main – CrossFit

Warm-up (No Measure)

3 Rounds W/ Partner
250 Meter Row
10 Burpees
Rower occupied at all times.

Metcon (Time)

4 Man teams
2 people can be working at the same time

225 KB Swings (53/35)
200 OH Walking Lunges (65/45)
175 GHD’s
150 Box Jumps (24/20)

07/28/2014

8

Main – CrossFit

Snatch Balance (1 1 1 1 1 1 1 1)

Metcon (AMRAP – Rounds and Reps)

EMOM 20 min

odd minutes: 5 back squats (185/135)
even minutes: 10 ring dips

Muscle-Up Biathlon

4


Main – CrossFit

Metcon (Time)

400m Run
18 Muscle-Ups
400m Run
15 Muscle-Ups
400m Run
12 Muscle-Ups

Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap.

07/25/2014

6


Main – CrossFit

Metcon (AMRAP – Reps)

Death By Pull ups

Top of every minute perform 1 pull-up. Add 1 pullup every minute until you cannot complete the amount given.

Metcon (Time)

2000 Meter Row

07/24/2014

16


Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

15min Amrap
8 Power Cleans (205/125)
16 GHD’s

07/23/2014

16


Main – CrossFit

Metcon (Time)

50-35-20
Dumb Bell Thrusters (35/25)
20-35-50
Burpees

07/22/2014

12

Go THOMAS!!!

Go THOMAS!!!

Let’s go Thomas Lynn! We are all cheering for you! We are so proud and excited!!!

Metcon (Time)

5 rds
500m Row
50 Double Unders
400m Run

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