Category Archives: CrossFit

Friday CrossFit

Metcon
Metcon (AMRAP – Rounds and Reps)
Coach V’s 30th Birthday WOD

Partner WOD

Buy in 30 Cal Bike/Ski
30m AMRAP – DT
12-9-6
Deadlift
Hang Power Clean
Push Press
155/105

Thursday CrossFit

Hang Clean (3, 3, 2, 2, 1 Starting @75%)
Metcon (AMRAP – Reps)
6m Clock
Max Front Rack Lunge 45#/30#

Wednesday CrossFit

Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
1-Mile Run (Time)
Max Effort 1-Mile Run

Tuesday CrossFit

Front Squat (5 x 5 @70-75% )
3 Second Pause in Bottom on Reps 1 & 3
Metcon (Time)
For Time
30 Pull Ups
30 Slam Ball
30 DB Thruster 35#/20#

Monday CrossFit

Metcon (AMRAP – Rounds and Reps)
AMRAP 5
1 Rope Climb
10 Push Ups
-rest 3 min.
AMRAP 5
15 Cal Ski/Row
10 Med Ball Sit Up
-rest 3 min.
AMRAP 5
8 T2B
4 HSPU

Weekend Warriors

Metcon (Distance)
AMRAP 20
10 Pwr C&J 115#/85#
15 Pull Ups
10 Back Squat
15 T2B
Race to 300m Row/Ski

Friday CrossFit

Back Squat (5 x 3 @77%)
Metcon (AMRAP – Rounds)
EMOM 7m
7 Thrusters 135#/95#
Or
5 Thrusters 155#/115#

Friday BURN

Metcon (Distance)
AMRAP 30
300m Ski
20 Cal Bike
300m Row
+300m/20 Cal each round

Thursday CrossFit

Metcon (Time)
1000m Ski/Row Buy-in
3 Rounds
20 MB Sit Ups 20#/14#
10 SB OTS 100#/50#
1000m Row/Ski Cash-out

Thursday BURN

Metcon (AMRAP – Reps)
For Time in Any Order
200 Burpees
200 Pull Ups
200 Wall Ball
200 Med Ball Cleans
200 Sit Ups
1600m Run
30m Time Cap