Monthly Archives: December 2016

CT12.30.16

West Plano CrossFit – Competition Training Skill Work – Double Unders Double-Unders (Max in 2 minutes) Conditioning Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsOn the squat cleans, we want to choose a weight that we can string together

Posted in Workout of the Day

12.30.16

West Plano CrossFit – CrossFit Skill Work – Double Unders Double-Unders (Max in 2 minutes) Conditioning Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

Posted in Workout of the Day

12.29.16

West Plano CrossFit – CrossFit Weightlifting Front Squat (Record your final 85% WT.) Wave #1 On the 0:00: 5 Reps @ 65% of 1RM On the 1:30: 3 Reps @ 70% of 1RM On the 3:00: 1 Rep @ 75%

Posted in Workout of the Day

12.28.16

West Plano CrossFit – CrossFit Conditioning Metcon (3 Rounds for reps) Each workout is scored independently as total Reps. The double-under “buy-in” is completed once per 3:00 window. In a 3:00 Window… 60 Double-Under Buy-In, followed by AMRAP: 15 Deadlifts

Posted in Workout of the Day

12.27.16

West Plano CrossFit – CrossFit Chest-To-Bar Pull-ups (Post total reps all rounds!) AMRAP 1:30 – Chest to Bar Pull-Ups Rest 1:00 AMRAP 1:00 – Chest to Bar Pull-Ups Rest :30s AMRAP 30s – Chest to Bar Pull-Ups Gymnastics Conditioning Conditioning

Posted in Workout of the Day

Nightmare After Christmas…

West Plano CrossFit – CrossFit Conditioning Metcon (AMRAP – Reps) Team WOD: Everyone will be split up into teams that will compete against the other for total reps. During the transition time a team captain will draw for which WOD

Posted in Workout of the Day

Twas the night before Christmas…

West Plano CrossFit – CrossFit Warm-up Weightlifting Power Snatch 60%/3 65%/3 70%/3 (75%/3)3 Snatch Pull (100% 3×4) Back Squat 75%/5 80%/1 75%/5 83%/1 75%/5 85%/1 Metcon (AMRAP – Reps) Partner WOD These may be performed in any order as long

Posted in Workout of the Day

12.23.16

Announcements Holiday Schedule: Christmas Eve – regular class schedule, gym closes at 3PM. Christmas Day – Closed Monday – 10AM Class only; Training Techniques Closed. Have a safe and happy holiday! West Plano CrossFit – CrossFit Conditioning Dirty 30 (Time)

Posted in Workout of the Day

12.22.16

Announcements Holiday Schedule: Christmas Eve – regular class schedule, gym closes at 3PM. Christmas Day – Closed Monday – 10AM Class only; Training Techniques Closed. Have a safe and happy holiday! West Plano CrossFit – CrossFit Weightlifting Metcon (Weight) One

Posted in Workout of the Day

12.21.16

West Plano CrossFit – CrossFit Weightlifting Deadlift (In a 10 min. window build to a heavy set of 3) Skill Work Kipping Toes to Bar Conditioning Metcon (Time) 3 Rounds: 500 Meter Row 12 Deadlifts (245/165) 18 Toes to Bar

Posted in Workout of the Day