Monthly Archives: January 2017

1.31.17

West Plano CrossFit – CrossFit Conditioning Metcon (Calories) AMRAP 3: 21 Deadlifts (185/135), 21 Lateral Burpees over Rower Max Cal Row in Time Remaining — Rest 3:00 — AMRAP 3: 18 Deadlifts (225/155), 18 Lateral Burpees over Rower Max Cal

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1.30.17

West Plano CrossFit – CrossFit Snatch Skill Metcon (Weight) 5 Sets, resting 1:00 between: 1 Snatch Grip Deadlift + 2 Hang Snatch High Pulls 2 Power Snatches Conditioning Metcon (Time) 50 Double Unders 30 Toes to Bar 50 Double Unders

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1.28.17

West Plano CrossFit – CrossFit Conditioning 10AM: Metcon (Time) Teams of 3: 1800 M Run 120 Calorie Row 90 Box Jump Overs 24/20 60 Squat Clean & Jerks 95/65 30 Pull Ups

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1.27.17

West Plano CrossFit – CrossFit Conditioning Metcon (Time) 15 Power Snatch 115/75 800 M Run 12 Power Snatch 600 M Run 9 Power Snatch 400 M Run

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1.26.17

West Plano CrossFit – CrossFit Row/Double Under Conditioning Metcon (Time) 1000 M Row 100 Double Unders 750 M Row 75 Double Unders 500 M Row 50 Double Unders 250 M Row 25 Double Unders Midline Metcon (No Measure) 10-9-8-7-6-5-4-3-2-1 Push

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1.25.17

West Plano CrossFit – CrossFit Weightlifting Metcon (Weight) Squat Builder: Alternating on the Minute x 12 (6 Rounds): Odd Minutes – 4 Front Squats @ 60% of 1RM Front Squat Even Minutes – 8 Back Squats @ 60% of 1RM

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1.24.17

West Plano CrossFit – CrossFit Weightlifting Pausing Clean Deadlift + Power Clean (7 sets of 2 complexes) On the pausing clean deadlift, we have two pauses: Pause 1 – Just below the Knee. As this point in the pull of

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1.23.17

West Plano CrossFit – CrossFit The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer

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1.21.17

West Plano CrossFit – CrossFit Metcon (Time) Partner WOD: 70 Calorie Row 50 Box Jump Overs 24/20 30 Squat Snatch 95/65 10 Rope Climbs

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1.20.17

West Plano CrossFit – CrossFit Barbell Conditioning Metcon (Weight) With a running clock, 5 Rounds… 1 “Big Clean Complex” every 5:00: High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press High

Posted in Workout of the Day