Monthly Archives: November 2014

Pilgrims and Indians

West Plano CrossFit – CrossFit Let’s have some good ole Team fun! Metcon (Time) Teams of 2 Men and 2 Women Guys: 75 Back Squats @135/Girls: 50 Pull-ups Girls: 75 Back squats @95/Guys: 50 pull-ups Guys: 75 Front Squats @95/Girls:

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11.28.14

West Plano CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 15 goblet squat 400m run 10 turkish get up 20 sledge hammer

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11.26.14

West Plano CrossFit – CrossFit Extra Credit Back Squat (6 x 3 @ 85%) Metcon Metcon (Time) Diane 21-15-9 Deadlift 225/155 Handstand Push up

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11.25.14

West Plano CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) 6 mins max cal row 5 mins max lateral burpee box jump 4 min max chin up 3 min max GHD sit up 2 min max double unders 1 min

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11.24.14

West Plano CrossFit – CrossFit Weightlifting Push Press (5×2 heavy as possible) Weighted Pull-ups (4×8 as heavy as possible (unbroken)) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute 400m Run w/ Remaining time 5 Sandbag clean 5 Bar Roll

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The Cornucopia

West Plano CrossFit – CrossFit The Cornucopia has you in its sights. Metcon (Time) First Course 30-20-10 wallballs box jumps KB Swings 10min limit Metcon (AMRAP – Reps) Main Course 16min AMRAP 1 min each station for reps med ball

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11.21.14

West Plano CrossFit – CrossFit Weightlifting Power Snatch (6×3 @ 80% Touch and go) Metcon Metcon (Time) 15 Deadlifts @ 50% 100 sit ups 12 Deadlifts @ 60% 100 flutter kicks 9 deadlifts @ 70% 100 bicycles 6 Deadlift @

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11.20.14

West Plano CrossFit – CrossFit Metcon Metcon (Time) 3 Rounds 400m run 10 Jerks @ 50%

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11.19.14

West Plano CrossFit – CrossFit Weightlifting Back Squat (6×4 @ 80%) Metcon Metcon (Weight) EMOMx10 even-8 Strict HSPU odd- 8 Bent over row then 400m Farmers carry

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11.18.14

West Plano CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 0:00-5:00 AMRAP 10 bar facing burpees 15 Thrusters 95/65 20 Pull ups Metcon (Time) 5:00- complete 25 Overhead Squat 95/65 75 Double Unders 25 cal. row 75 Double

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