Monthly Archives: April 2015

4/30/15

West Plano CrossFit – CrossFit Metcon Metcon (Time) 1200 Meter Row 100 Toe Taps to 45# Plate 1200 Meter Run 600 Meter Row 50 Toe Taps to Plate 600 Meter Run

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4/29/15

West Plano CrossFit – CrossFit Weightlifting Shoulder Press (3 x 10 @ 65 – 70% (Strict)) Metcon (Weight) EMOM x 8 4 TnG Power Cleans @no more than 70% Metcon (AMRAP – Reps) Max Burpees in 5 minutes

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4.27.15

West Plano CrossFit – CrossFit Weightlifting Back Squat (4×10 @ 65% ) Metcon Metcon (Time) 6 rounds 20 lunges 100m Sprint 6 power snatch (135/95)

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This Shit is bananas. B-A-N-A-N-A-S

West Plano CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 3 strict knees to elbows 5 plate twist passes 7 squats …rest 20sec… 1 min max burpees …rest 20 sec… 5 min AMRAP 3 strict knees

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4.24.15

West Plano CrossFit – CrossFit Weightlifting Deadlift (3×10@65%) Metcon Metcon (AMRAP – Reps) 2 rounds total 2 minutes of MAX EFFORT push up 2 minute rest 2 minutes of MAX EFFORT chin ups 2 minute rest 2 minutes of MAX

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4.23.15

West Plano CrossFit – CrossFit Metcon Metcon (Time) 21-15-9 back squat 185/115 Kettlebell swing

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4.22.15

West Plano CrossFit – CrossFit Weightlifting Shoulder Press (3×10 ) Metcon Metcon (Time) 5 rounds 3 power snatch (95/65) 5 overhead squats 7 Toes to bar

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Who’s a dumbbell?

West Plano CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 12min AMRAP 7 DB Bent over rows 7 DB cleans 7 Burpees

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4.20.15

West Plano CrossFit – CrossFit Weightlifting Back Squat (4×10@60%) Metcon Metcon (Time) “Running Grace” 10 power clean and jerk 135/95 200m Run 10 power clean and jerk 200m Run 10 power clean and jerk 200m Run

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4.17.15

West Plano CrossFit – CrossFit Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

Posted in Workout of the Day