Monthly Archives: December 2014

12.31.14

West Plano CrossFit – CrossFit Weightlifting Deadlift (4×5 Add 5 pounds to bar) Ring Dips (4×8) Metcon Metcon (Time) 100 cal row 100 GHD sit up ( break it up however you wish)

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12.30.14

West Plano CrossFit – CrossFit Metcon Metcon (Weight) Accumulate 5 min L-SIT 5 Rounds 3 Power Clean 3 Hang Power Clean 3 Jerk rest :60 round 1 70% round 2 75% round 3 80% round 4 85% round 5 90%

Posted in Workout of the Day

12.29.14

West Plano CrossFit – CrossFit Weightlifting Overhead Squat (5×3 @ 70%(add 5 pounds to bar)) Metcon Metcon (16 Rounds for reps) Tabata x 4 Diamond Push up Tabata x 4 plank Tabata x 4 Clapping push up Tabata x 4

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HoHoHo lets make that holiday fat GoGoGo

West Plano CrossFit – CrossFit Back Squat (4×5 @85%) Metcon (Time) 20 min EMOM Odd: complex #1 x 1 Even: 30 situps

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12.26.14

West Plano CrossFit – CrossFit Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

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12.24.14

West Plano CrossFit – CrossFit Metcon Metcon (Time) 12 DAys of XMAS 1 burpee 200 m run 3 pull up 4 thrusters 5 push up 6 cart wheels 7 sit up 8 shoulder to oh (135/95) 9 ring dips 10

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12.23.14

West Plano CrossFit – CrossFit Metcon Metcon (Time) 10 Rounds Frist :30 do 5 Deadlift 3 Hang power clean (135/95) Second :30 do 3 Deadlift 5 Hang power clean EXTRA partner pull up Challenge 5 switch/ 5 switch complete until

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12.22.14

West Plano CrossFit – CrossFit Weightlifting Overhead Squat (5×3 @ 65% (add 5 pounds to last week)) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 200m run 12 DB push press 12 Ring Rows AFT 40 Knees to

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Prove Yourself

West Plano CrossFit – CrossFit Let’s test those lungs. Metcon (Time) 50 Burpees 21-15-9 KB Swings 70/55 Goblet Squats 70/55 50 Burpees

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12.19.14

West Plano CrossFit – CrossFit Weightlifting Weighted Step-ups (4×8 (perfect movement)) Ring Dips (4×8 ) Metcon Metcon (Time) Accumulate 5 minutes Handstand Hold then Practice Handstand Walk AFT 100 Russian Twist (1 count) 60 seconds plank 60 seconds right side

Posted in Workout of the Day