Workouts

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

11/17/2014

Main – CrossFit View Public Whiteboard (No Measure) 3 rounds 100m row sprint 5 burpee broad jumps one arm kb thruster, 5 each side EMOM EMOM x 8 Odd: 30 sec max effort row/bike Even: 100m sprint Metcon (AMRAP – Rounds and Reps) 15min amrap 15 KB swings (24,16kg) Adv(32,24kg) 15 Goblet Squats 15 Burpees…

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11/14/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 rounds 200m row 10 strict toes 2 bar 30 sec handstand hold 10 jumping lunges Power Snatch (1RM in 12 minutes ) Metcon (Time) 21-15-9-6-3 Power Snatch (95,65#) Adv(115,75) Toes 2 Bar Cool-down 200m jog 10 runner lunges 10 arch ups pigeon stretch, 1 min each…

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11/13/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 rounds 200m row 10 push-ups 10 sit-ups 10 box jumps Clean Pull + PC from pause @ knee (3×3 work up to workout weight) Metcon (Time) 5 Rounds 10 Power Cleans (95,65#) Adv(135,95#) 20 Push-ups 30 du’s Adv: 75 du’s Cool Down 150m walk pec stretch…

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11/12/2014

Main – CrossFit View Public Whiteboard (No Measure) 500m row 2 rounds 5 burpee broad jumps 10 kipping swings 5 pull-ups 10 jumping squats Shoulder Press (65%x5, 75%x3x2, 85%x2) Metcon (Time) 21-18-15-12-9-6-3 Pull-ups Push Press (75,55#) Cool-down 4 pos band stretch 10 PVC pass throughs

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11/11/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 rounds 20 backward singles 20 forward singles 5 heavy wallballs 10 burppes Ring of Fire (1 or 2 times around) Metcon (Time) 2 Rounds 60 Double Unders 40 Wallballs (20,14#) 20 Burpee jump onto plate 8″ Cool-down 400m slow row 30 sec calf stretch each leg…

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11/10/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 rounds 200m run 10 GHD sit-ups 15 ring rows 10 slam balls Rowing (200m row sprints x 5, rest 1 min b/t sets) Metcon (AMRAP – Rounds and Reps) 15 min amrap 15 KB Russian Swings (24,16kg) Adv(32,24kg) 10 Ring Dips 20 OH lunges w/plate (45,25#)…

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11/06/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 Rounds 200m Row 10 Kipping Swings 10 Sit-ups 5 Jumping Squats 5 Push Ups 2 Wall Walks Toes-To-Bar (Skill Work) Metcon (Time) 1000m Row 50 Walking Lunges 40 burpees 30 Box Jumps (24/20) 20 T2B 40 Walking Lunges 30 Burpees 20 Box Jumps 10 T2B 800m…

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11/05/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 Rounds 400m Run Static Ring Holds 20 Sec. 5 Shoot Throughs (paralletes) 5 slam ball push ups Hand stand hold (nose to wall) 20 sec. Push Press (2×5 reps @ 70%, 2X3 @ 80%) Metcon (AMRAP – Reps) 12 Min. AMRAP 10 Push Press (115/75) 400m…

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11/04/2014

Main – CrossFit View Public Whiteboard (No Measure) 400m Run 3 Rounds: 5 Burpee Broad Jumps 10 Sit-Ups 5 Ring Rows 20 double Unders (40 Singles) Skill 1/2 Tabata Double Under’s, then warm-up PC + FS Metcon (Time) 3 Rounds: 2 Power Cleans (175/115) Adv: (225/155) 4 Front Squats 20 Double Under’s Cool Down 150m…

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11/03/2014

Main – CrossFit View Public Whiteboard (No Measure) 3 Rounds: 150m Row 10 Air Squats 10 Kipping Swings 20 sec. hanstand hold Skill Hollow Rocks/Superman/Kipping Drills Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Cool Down 200m jog Pec Stretch (against wall) X 2 X 30 sec 10 Runner’s Lunges 10 Pass…

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10/31/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 Rounds: 200m Row 5 Jumping Squats 5 Shoulder Press w/ Bar 5 Good Mornings w/ Bar 5 Sots Press (squat position) 5 Duck Walks w/ bar (forward/backwards) Thruster (3 RM Thruster) Metcon (AMRAP – Reps) Performance & Fitness 5 Min. AMRAP 500m Row -then AMRAP Thrusters…

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10/28/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 Rounds: 200m run 10 Mountain Climbers 8 Sit-Ups 6 Burpees 4 Walk out plank holds (hold 5 sec. ea.) Skill Go over DT Complex (12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead=1 round) Work on Heavy double Hang Power Clean + Push Jerk (2+2)…

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