Workouts

"What matters is that you are positive, accountable, motivated, determined, and hardworking."

10/1/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 rounds 200m run 10 kb swings 10 pull-ups 15 hollow rocks Push Press (technique work w/PVC & bar ) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Cool Down 400m row PVC pass through 10x Around the…

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9/30/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 rounds 200m run 15 walking lunges 10 push-ups 30 sec handstand hold Shoulder Press (technique work w/PVC & bar ) Metcon (Time) Performance & Fitness 4 Rounds 6 Burpees 9 Shoulder Presses (95,65#) 12 Front Rack Lunges Cool Down 300m row (lowest resistance) Upward Dog 30…

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9/29/2014

Main – CrossFit View Public Whiteboard (No Measure) 500m row 2 rounds 10 wallballs 10 kipping swings 10 sit-ups Front Squat (skill work w/pvc and bar) air squat technique work Metcon (Time) Performance 21-15-19 Front Squats (115,75#) T2B Metcon (Time) Fitness 21-15-9 Front Squats (95,65#) toes to kettlebell Cool Down 200m Jog 3 Position Band…

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9/26/2014

Main – CrossFit View Public Whiteboard (No Measure) 400m run 10 kettlebell swings 10 goblet squats 10 GHD sit-ups Overhead Squat (3RM) Metcon (Time) Performance & Fitness 15 OH Squats (95,65) Adv(115,75) 200m Run 15 Thrusters 200M Run 15 Hang Squat Cleans 200m Run 15 Push Press 200m Run 15 Sumo Deadlift High Pull Cool…

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9/25/2014

Main – CrossFit View Public Whiteboard (No Measure) 400m run 10 hollow rocks 10 supermans 10 kipping swings 5 toes 2 rings Snatch Pull (5×5 at 105% of 1RM or the workout weight) Metcon (AMRAP – Rounds and Reps) Performance 7 min Amrap 5 Power Snatches (95,65) Adv(135,95) 10 Pull-ups Metcon (AMRAP – Rounds and…

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9/24/2014

Main – CrossFit View Public Whiteboard (No Measure) 150m run 5 burpee broad jumps 10 air squats 10 slamballs Toes-To-Bar (work on kipping ) 3×10 Hollow Arch rolls Metcon (AMRAP – Reps) Performance & Fitness 7 MIN AMRAP 40 OH lunges (45,25#) 30 Slamballs 20 HR Push-ups 10 Pull-ups *Rest 1 minute Max Reps T2B…

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9/23/2014

Main – CrossFit View Public Whiteboard (No Measure) 200m run 25 double unders 10 push-ups 15 sit-ups Front Squat (2RM ) Metcon (Time) Performance 20 HSPU 200m Run 40 Box Jumps (24,20″) 400m Run 60 Sit-ups 650m Run 80 Double Unders Metcon (Time) Fitness 20 Push-ups 150m run 30 Box Jumps 200m Run 50 Sit-ups…

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9/22/2014

Main – CrossFit View Public Whiteboard (No Measure) 400m run 10 kb swings 10 goblet squats 5 burpees Box Jumps (2×10) plyometric box jump work 1. start on knees, jump to feet, then jump to a box (24/20) 2. Start on the box (12″), lead w/ 1 foot, land with 2 feet, then jump onto…

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9/19/2014

Main – CrossFit View Public Whiteboard (No Measure) 200m row 150m run 10 good mornings w/bar 10 push-ups Front Squat ([email protected]%, [email protected]%, [email protected]%) Metcon (AMRAP – Reps) Performance 14 Min on the clock 2k row or 2000k Run + Amrap 15 Deadlifts (185,125#) 9 HSPU Metcon (AMRAP – Reps) Fitness 12 Min on the clock…

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9/18/2014

Main – CrossFit View Public Whiteboard (No Measure) 300m row 20 hollow rocks 10 kipping swings 5 shoot throughs w/push-ups & dip Strict Pull-ups (2×10) Strict Dips 2×10 Metcon (AMRAP – Rounds and Reps) Performance 12 min Amrap 10 Hang Power Clean (115,75) Adv(155,105) 15 Hand Release Push-ups 2 Rope Climbs Metcon (AMRAP – Rounds…

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9/17/2014

Main – CrossFit View Public Whiteboard (No Measure) 400m run 10 wallballs 15 situps 10 ring rows Back Squat ([email protected]%, [email protected]%, [email protected]%, [email protected]%) Metcon (Time) Performance 3 Rounds 400m Run 15 Wallballs (20,14#) Adv(30,20#) 10 Burpees 15 T2B Metcon (Time) Fitness 3 Rounds 200m run 15 Wallballs (16,12#) 10 Burpees 15 leg raises on the…

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9/16/2014

Main – CrossFit View Public Whiteboard (No Measure) 150m run 200m row 20 double unders 10 push-ups Power Clean & Split Jerk (EMOM x 4, 2 PC&SP @75% of 1RM) if you don’t have a 1RM, then do 115,75# or 125,85# Metcon (Time) Performance 1K row 100 Double Unders 1 mile run Metcon (Time) Fitness…

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