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23.1.18

West Plano CrossFit – CrossFit Metcon Opening Day (Time) For Time 21-15-9 Wallballs 20/14 Pullups Thrusters 95/65 Box Jumps 24/20 Kettlebell Swings 53/35 Aerobic Conditioning Metcon (No Measure) Optional Run, Bike, Row With a continuous running clock: 5:00 On, 2:30

Posted in Workout of the Day

22.1.18

West Plano CrossFit – CrossFit Oly Technique Snatch Complex V1.3 EMOMx 14 of 1 Overhead Squat + Snatch Balance; switching to 1 Snatch for the last two waves Set #1 (0:00) – 1 Complex @ 73% of 1RM Snatch Set

Posted in Workout of the Day

19.1.18

West Plano CrossFit – CrossFit Metcon Chip Shot (AMRAP – Rounds and Reps) AMRAPx13 70 DB Snatches 50/35 60 Wallballs 20/14 50 Calorie Row 40 Handstand Pushups Functional Body Building Metcon (No Measure) 3RNFT: 10 Strict Ring Dips 7 KB

Posted in Workout of the Day

18.1.17

West Plano CrossFit – CrossFit Functional Body Building MJ^2: Pec Deck (Weight) 5 Giant Sets: Bench Press x5 Build DB Bent Over Row x10/arm Close Grip Bench x5 Build DB Floor Press x10 Metcon MJ^2: Lung Blower (AMRAP – Rounds

Posted in Workout of the Day

17.1.18

West Plano CrossFit – CrossFit Squat Conditioning Stamina Squat V1.3 Alternating EMOM x 12 (6 Rounds): Odd Minutes – 2 Front Squats Even Minutes – 4 Back Squats Working at 66% of our 1RM Front Squat Metcon Slap Happy (3

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16.1.18

West Plano CrossFit – CrossFit Metcon Handlebars (Time) 4 Rounds: 24/18 Calorie Row 15 Toes to Bar 7 Power Clean and Jerks (155/105) Midline Metcon (No Measure) Not for Time: 15 – 12 – 9 Pausing Hip Extensions Pausing Glute

Posted in Workout of the Day

15.1.18

West Plano CrossFit – CrossFit Oly Technique Power Snatch+ Snatch EMOMx11: 1 Power Snatch + 1 Squat Snatch Set #1 (0:00) – 1 Complex @ 73% of 1RM Snatch Set #2 (1:00) – 1 Complex @ 76% of 1RM Snatch

Posted in Workout of the Day

12.1.18

West Plano CrossFit – CrossFit Metcon Guts and Glory (Time) 15-10-5 Cal Bike 21 – 15 – 9 Thrusters 95/65 Directly into… 15 – 12 – 9 Row for Calories Hang Squat Cleans 95/65 Directly into… 12 – 9 –

Posted in Workout of the Day

11.1.18

West Plano CrossFit – CrossFit Metcon MJ^2: Ol’ Heave Ho (AMRAP – Reps) In teams of 2 complete: AMRAP 20: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell

Posted in Workout of the Day

10.1.18

West Plano CrossFit – CrossFit Squat Conditioning Stamina Squat V1.2 On the 0:00… Alternating EMOM x 12 (6 Rounds): Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats Working at 63% of our 1RM Front Squat Metcon

Posted in Workout of the Day