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Murph

Announcements “Murph” at 9AM! We will have options for everyone to participate as we honor our fallen service men and women and we thank all who have served or are serving our country. Happy Memorial Day!! 9AM will be the

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

5.17.17

West Plano CrossFit – CrossFit Weightlifting Push Press (5 x 3 Climbing) Overhead Squat (10 minutes to build to a heavy 3) Strength Conditioning Metcon (No Measure) On the Minute x 16 (4 Rounds): A) 12 Double Kettlebell Front Rack

Posted in Workout of the Day

5.16.17

West Plano CrossFit – CrossFit Gymnastics Metcon (No Measure) Minutes 0:00 – 5:00: Handstand Floater Practice (or Free Standing Handstand Practice) Minutes 5:00 – 10:00: A) 5 Pausing Ring Rows (3 second pause at the top of row) B) 3

Posted in Workout of the Day