Monthly Archives: September 2015

9.30.15

West Plano CrossFit – CrossFit Strength Conditioning Metcon (Weight) Heavy Sled Pull 200M x 4 Conditioning 100 Burpee Box Jump Overs (Time) 100 Burpee Box Jump Overs for time

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9.29.15

West Plano CrossFit – CrossFit Weightlifting Snatch (4 x 3 @ 80% Climbing) Gymnastics Bar Muscle-ups (Progressions practice then: EMOM x 5 of 2 Bar MU) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95#

Posted in Workout of the Day

9.28.15

West Plano CrossFit – CrossFit Conditioning Metcon (2 Rounds for reps) 9 Minutes AMRAP: 16-20-24-28-32 Wall Balls 4-5-6-7-8 Strict Pull Ups Rest 5 minutes 9 Minute AMRAP: 9 Calorie Row 6 Burpees 3 Clean & Jerk 135/95

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Fight Gone Row!!! -its like Fight Gone Bad, just more fun!

West Plano CrossFit – CrossFit Today We will be working out in support of those that are competing in The Legends of the Wod competition. Come out and get a good WOD, oh and bring some friends with you. Metcon

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9.25.15

West Plano CrossFit – CrossFit Weightlifting Back Squat (5 x 5 @ 75%) Conditioning Metcon (AMRAP – Reps) 0 to 3 min: 200 M run + ME Push Ups Rest 1 minute 4 to 8 min: 400 M run +

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9.24.15

West Plano CrossFit – CrossFit Weightlifting Snatch Complex 2 Snatch 1st Pull + 1 Power Snatch Gymnastics Muscle Up Progressions Conditioning Metcon (AMRAP – Reps) Fun stuff!!

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9.23.15

West Plano CrossFit – CrossFit Weightlifting Metcon (No Measure) EMOM X 20: Odd: 3 Deadlift @ 80% Even: 100 M Run Conditioning Metcon (7 Rounds for reps) Sit Ups: 7 rounds Round 1 – Max Sit Ups Round 2 –

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9.22.15

West Plano CrossFit – CrossFit Conditioning Metcon (Time) 21 Thrusters 95/65 21 Pull Ups Rest 1:1 15 Thrusters 115/85 15 Chest to Bar Rest 1:1 9 Thrusters 135/105 9 Bar Muscle Ups Rest 1:1 3 Thrusters 155/125 3 Rope Climbs

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9.21.15

West Plano CrossFit – CrossFit Weightlifting Hang Power Clean (5 x 2 @ 80%) Gymnastics Metcon (No Measure) Every 2 minutes for 10 minutes: 10 Toes to Bar 30 Double unders Conditioning Metcon (Time) 3 Rounds: 10 Power Cleans 115/75

Posted in Workout of the Day

Water, Water everywhere and not a drop to drink…

West Plano CrossFit – CrossFit Bring your A-Game and someone who’s never done CrossFIt before, everyone will have a great time tomorrow. No chalk, no bars, and no rig. How ever will we get a good workout in….? Show up

Posted in Workout of the Day