Monthly Archives: August 2015

8.31.15

West Plano CrossFit – CrossFit Conditioning Metcon (Time) 10 Rounds: 5 Back Squat 135/95 200 M Run

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Relay Race

West Plano CrossFit – CrossFit Metcon (Time) Partner WOD During relay, Partner A works, Partner B rests. Cannot move on until both partners have finished each exercise. Relay 10- HSPU 20- Clean and Jerks 95/65 30- Pull Ups 40- Double

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8.28.15

West Plano CrossFit – CrossFit Weightlifting Front Squat (6×3 @ 80) Skill Work Metcon (Weight) 4:00 of turkish get ups or 30 reps Metcon Metcon (Time) 500m row 2:00 min rest 5 rounds

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8.27.15

West Plano CrossFit – CrossFit Oly Technique Snatch Complex 2 snatch high pull + 1 power snatch + 1 hang snatch Gymnastics Ring Dips (3 x 10 Strict or Strict Weighted) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP X

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8.26.15

West Plano CrossFit – CrossFit Weightlifting Romanian Deadlift (3 x 8 As Heavy As Possible) Conditioning Metcon (Time) 4 Rounds: 10 Burpee over Bar 7 Curtis P’s 95/65 200 M Run

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082515

West Plano CrossFit – CrossFit Metcon (AMRAP – Reps) 10 AMRAP Box Step-ups Metcon (AMRAP – Reps) 5 RNDs 1 min Alt. One Arm KB Swings 55/35 1 min Rest Metcon (AMRAP – Reps) 10 min EMOM of Jump Rope

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8.24.15

West Plano CrossFit – CrossFit Weightlifting Clean and Jerk (3 @ 80%, 4 @ 85%, 3 @ 90%) Gymnastics Rope Climb Conditioning Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups

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Mighty Mice

West Plano CrossFit – CrossFit Metcon (Time) With a running clock complete the following for time: Teams of 3 Relay style: 3 rounds each 250m Row 20 Wallball (20/14) ————– Cumulative reps one person working at a time: 100 Ring

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8.21.15

West Plano CrossFit – CrossFit Weightlifting Push Jerk (1 RM) Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

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8.20.15

West Plano CrossFit – CrossFit SMF! Metcon (Time) Teams of 2 work together to complete all rowing and reps however they want for time! 1000 M Row 100 Pull ups 1000 M Row 100 Push Ups 1000 M Row 100

Posted in Workout of the Day