Monthly Archives: May 2017

5.31.17

West Plano CrossFit – CrossFit Weightlifting Barbell Conditioning Hang Clean On the Minute x 12: Minute 1 – 3 Reps @ 50% of 1-Rep CJ Minute 2 – 3 Reps @ 57% of 1-Rep CJ Minute 3 – 2 Reps

Posted in Workout of the Day

5.30.17

West Plano CrossFit – CrossFit Conditioning Metcon (Time) For Time: 21 Deadlifts (225/155), 21 Calorie Assault Bike 15 Deadlifts (225/155), 15 Calorie Assault Bike 9 Deadlifts (225/155), 9 Calorie Assault Bike Rower can be substituted for the Assault Bike with

Posted in Workout of the Day

Murph

West Plano CrossFit – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue,

Posted in Workout of the Day

5.26.17

West Plano CrossFit – CrossFit Weightlifting Front Squat On the 0:00… 3 Reps @ 45% of 1RM Front Squat On the 1:00… 2 Reps @ 50% of 1RM Front Squat On the 2:00… 1 Reps @ 60% of 1RM Front

Posted in Workout of the Day

Pre-Murph

West Plano CrossFit – CrossFit Metcon (Time) For time: 800 M Run 5 Rounds: 1 rope climb 10 push ups 1 mile run 5 Rounds: 10 Air Squats 10 Abmat Sit Ups 800 M Run

Posted in Workout of the Day

5.24.17

West Plano CrossFit – CrossFit Weightlifting Push Press On the 0:00… 5 Reps @ 50% last weeks 3-Rep PP On the 1:30… 4 Reps @ 60% last weeks 3-Rep PP On the 3:00… 3 Reps @ 70% last weeks 3-Rep

Posted in Workout of the Day

5.23.17

West Plano CrossFit – CrossFit Conditioning Metcon (Time) 3 Rounds: 500 Meter Row 12 Deadlifts (225/155) 12 Burpee Box Jumps (24/20) Skill Work – Double Unders Metcon (No Measure) Choose one of the following: A) 5 x 50 Unbroken Double-Unders

Posted in Workout of the Day

5.22.17

West Plano CrossFit – CrossFit Weightlifting Squat Waves Wave #1 – Every 2 minutes 0:00… Set #1 – 3 Back Squats @ 60% of 1RM Back Squat 2:00… Set #2 – 2 Back Squats @ 65% of 1RM Back Squat

Posted in Workout of the Day

5.19.17

West Plano CrossFit – CrossFit Weightlifting Metcon (Weight) Set #1 (0:00) – 6 Front Squats + 3 Back Squats @ 60% of 1RM Front Squat Set #2 (2:00) – 5 Front Squats + 4 Back Squats @ 60% of 1RM

Posted in Workout of the Day

5.18.17

West Plano CrossFit – CrossFit Metcon (Time) 50 double unders 50 abmat sit ups 500 M run 40 double unders 40 abmat sit ups 400 M run 30 double unders 30 abmat sit ups 300 M run 20 double unders

Posted in Workout of the Day