Monthly Archives: October 2015

Trick-or-Treat

West Plano CrossFit – CrossFit Make the block, stopping at every house (mini wod) and pick up as many pieces of candy(rounds) as you can….but beware the neighborhood bullies are lurking around trying to steal your candy. Metcon (AMRAP –

Posted in Workout of the Day

10.30.15

West Plano CrossFit – CrossFit Weightlifting Dumbell Press (5 x 5) Barbell Lunges (5 x 12 (Six each side)) Barbell on back Skill Work – Pull Up Progression Conditioning Metcon (Time) For Time: 21-15-9 Dumbell Snatches (R+L=1) 40/20 Pull Ups

Posted in Workout of the Day

10.29.15

West Plano CrossFit – CrossFit Oly Technique Power Snatch + OHS (3 x 2 @ 70%) Conditioning Metcon (3 Rounds for reps) 8 Minute AMRAP: 50 Step ups 25 Toes to Bar Rest 3 minutes 8 Minute AMRAP: 50 Step

Posted in Workout of the Day

10.28.15

West Plano CrossFit – CrossFit Weightlifting Back Squat (6 x 4 @ 80 %) Metcon (No Measure) EMOM x 10: 10 Burpees Metcon (Time) 3 Rounds: 500M Row 400M Run 30 Kettle Bell Swings 55/35

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10.27.15

West Plano CrossFit – CrossFit Weightlifting Clean + Front Squat + Jerk (15 minutes to find a heavy complex) Conditioning Metcon (Time) 7 Rounds: 7 Power Cleans 95/65 14 Wall Balls 20/14 21 Double Unders

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10.26.15

West Plano CrossFit – CrossFit Conditioning Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

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Browling, with a twist.

West Plano CrossFit – CrossFit There’s always a twist. Bring a friend who’s never tried CrossFit. No bar movements and we will be inside for inclement weather. Metcon (AMRAP – Reps) Browling Reps, The lower the better. Metcon (Time) Tap-In,

Posted in Workout of the Day

10.23.15

West Plano CrossFit – CrossFit Weightlifting Deadlift (5 x 5 @ 70%) Skill Work – Ring Muscle Up Progression Conditioning Metcon (AMRAP – Reps) 8 Minute Ladder: 1-1-1-1-1-1….. Ring Muscle Ups 1-2-3-4-5-6…… Power Cleans 135/95

Posted in Workout of the Day

10.22.15

West Plano CrossFit – CrossFit Don’t skip today!! We all need this!! Conditioning Metcon (Time) 4 x 400 M Run + 5 HSPU 3 x 300 M Run + 10 T2Bar 2 x 200 M Run + 5 Ring Dips

Posted in Workout of the Day

10.21.15

West Plano CrossFit – CrossFit Oly Technique Power Clean (Power clean from floor + Hang + High Hang) Conditioning Metcon (Time) 2 Rounds: 10 Push Press 95/65 5 Burpees to plate 10 Push Jerk 115/85 5 Burpees to plate 10

Posted in Workout of the Day