Monthly Archives: January 2016

1.29.16

West Plano CrossFit – CrossFit Weightlifting Push Jerk (3 x 10 AHAP) Conditioning Metcon (Time) 3 Rounds: Scaled: 10 OHS 95/65 10 Pull Ups RX: 10 OHS 95/65 10 Chest to Bar RX+: 10 OHS 95/65 10 Bar Muscle Ups

Posted in Workout of the Day

1.28.16

West Plano CrossFit – CrossFit Conditioning Metcon (Time) For time: 25 Calorie Row 25 Box Jumps 24/20 20 Calorie Row 20 Box Jumps 15 Calorie Row 15 Box Jumps 10 Calorie Row 10 Box Jumps

Posted in Workout of the Day

1.27.16

West Plano CrossFit – CrossFit Weightlifting Deadlift (10 minutes to find a heavy triple) CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75#

Posted in Workout of the Day

1.27.16

West Plano CrossFit – CrossFit Weightlifting Deadlift (10 minutes to find a heavy triple) Conditioning Metcon (AMRAP – Reps) AMRAP x 9: 15 T2B 10 Deadlift 115/75 5 Snatch 115/75

Posted in Workout of the Day

1.26.16

West Plano CrossFit – CrossFit Every Minute On The Minute Clean (EMOM x 9; 2 Cleans AHAP) Conditioning Metcon (AMRAP – Reps) AMRAP X 13: 10 Power Clean 135/95 20 Wall Ball 20/14 30 Double Unders

Posted in Workout of the Day

1.25.16

West Plano CrossFit – CrossFit Conditioning Metcon (Time) Scaled for time: 60ft. Overhead Plate Lunge 45/25 25 Pull Ups 40 Hand Release Push Ups 25 Pull Ups 60ft. Overhead Plate Lunge 45/25 RX for time: 60 ft. Overhead Plate Lunge

Posted in Workout of the Day

1.22.16

West Plano CrossFit – CrossFit Weightlifting Push Press (3 x 10 AHAP) Conditioning Metcon (Time) 3 Rounds: 10 Burpee Pull Ups 15 Back Squats (no rack) 135/95 20 Box Jump Overs

Posted in Workout of the Day

1.21.16

West Plano CrossFit – CrossFit Weightlifting Power Snatch + Snatch (15 minutes to find a heavy PS + Snatch) Conditioning Metcon (Time) 2 Ronds: 3 Hang Power Snatch 9 Toes to Bar Rest 1 minute 2 Rounds: 6 Hang Power

Posted in Workout of the Day

1.20.16

West Plano CrossFit – CrossFit Skill Work: Handstand Push up Metcon (No Measure) 4 Rounds: 3 Strict Handstand Push Ups followed by max effort Kipping HSPU Rest 1 minute between rounds Conditioning Metcon (Time) 4 Rounds: 10 Squat Cleans 135/95

Posted in Workout of the Day

1.19.16

West Plano CrossFit – CrossFit Every Minute On The Minute Metcon (No Measure) Odd: 3 Hang Snatch Even: 10 Toes to bar Conditioning Metcon (Time) 5 Rounds: 10 Burpees 30 Heavy Rope 200 M Run

Posted in Workout of the Day