Author Archives: los

CrossFit

CrossFit Metcon Metcon (Time) For Time:50/35 Calorie Assault Bike125 Double Unders2k Row125 Double Unders50/35 Calorie Assault Bike Gymnastics Metcon (AMRAP – Reps) In a 5 Minute Window:20 Handstand Push-ups40 Dumbbell Power Snatches (50/35) In Time Remaining: Max Handstand Push-ups Score HSPU RX+ Strict HSPU Extra Credit Metcon (Time) 3 Rounds:25 GHD Sit-ups10 Dumbbell Bent Over […]

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CrossFit

CrossFit Metcon Metcon (4 Rounds for reps) Capacity BuilderIn a 1:30 Window: 9 Power Cleans 95/659 Front Squats9 Push Jerks Time Remaining: Pull-ups Rest :30 Seconds In a 1:30 Window: 7 Power Cleans 115/807 Front Squats7 Push Jerks Time Remaining: Pull-upsRest :30 SecondsIn a 1:30 Window: 5 Power Cleans 135/955 Front Squats5 Push Jerks Time […]

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SOS

SOS Metcon Metcon (Time) 800m Run5 rounds of DT 115/85800m Run3 Rounds of DT 135/95800m Run1 round of DT 155/105800m Run

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Partner WOD

Partner WOD Metcon Metcon (Time) 400m Run50 burpees100 Curtis P 115/8550 burpees400m Run

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CrossFit

CrossFit DELOAD WEEK Gymnastics Metcon (No Measure) With a 10:00 Running Clock…Practice Sets:21 Banded Good Mornings25-50′ Handstand Walk Metcon Metcon (Time) 15-12-9-12-15:Toes to BarDeadlifts (205/145)Barbell-Facing Burpees

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CrossFit – Bring a friend!

CrossFit – Bring a friend! Metcon Metcon (Time) 10 HSPU20 DB Snatches 50/3530 Pull-ups40 Burpees50 Cal Bike60 DB Lunges 50/3570 KB Swings 53/3580 Push-ups90 Air Squats100 DU

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CrossFit

CrossFit DELOAD WEEK Metcon Always Remembered (Time) Teams of 2:Buy-In: 2001 Meter Row 4 Rounds:9 Rope Climbs11 Bear Complexes (135/95) Cash-Out: 2977 Meter Row “Always Remembered” is an annual workout done to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City The 2001 meter row represents the year. […]

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CrossFit

CrossFit DELOAD WEEK Metcon Metcon (Time) 5 Rounds:15 Kettlebell Swings (70/53)400 Meter Run40 Double Unders Gymnastics Metcon (AMRAP – Reps) AMRAP 6:1 Strict Handstand Push-up1 Strict Pull-up2 Strict Handstand Push-up2 Strict Pull-ups3 Strict Handstand Push-up3 Strict Pull-ups Keep adding 1 rep until the time cap

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CrossFit

CrossFit Weightlifting Overhead Squats Tempo Overhead Squat 3 Sets of 1 Sets: 50-55-60%STIMULUS Tempo Overhead Squat: 5 Second Negative + 2 Second Pause in Bottom These percentages are based off your 1RM Overhead Squat Sets: 50-55-60% All reps are taken from the rack Pausing Overhead Squat 3 Sets of 1 Sets: 65-70-75%STIMULUS Pausing Overhead Squat: […]

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SOS

SOS Metcon Metcon (Time) 50 Box Jump Overs 24/2040 SAOH DB Lunges 50/3530 Cal Bike20 Bar Facing Burpees10 Squat Snatch 135/9520 BFB30 Cal Bike40 SAOH DB Lunge50 Box Jump Overs

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