Archives for Jan,2016

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1/29/16

CrossFit A297 – CrossFit Metcon (Time) 4 rounds at each movement before rotating. 40 seconds for Max Reps, 20 seconds Rest 1. Air Squats 2. Back Squat 45 3. Kettlebell Swings 53/35 4. Dumbbell box Jump Overs 5. Speed Crunches
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1/28/16

CrossFit A297 – CrossFit It’s time to start signing up for the CrossFit OPEN 2016! We have our registration form at the front desk. Any further questions ask the coaches! God bless! Metcon (AMRAP – Rounds and Reps) 15min AMRAP 10 V-Ups...
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1/26/16

CrossFit A297 – CrossFit Metcon (Time) 10 Power Clean 95/65 15 Hand Release Push Up 20 Lateral Burpee jumps Over bar 25 Wallballs 20/14 600 M Run 25 Wallballs 20/14 15 Hans Release Push Up 10 Power Snatch 95/65 *CASH OUT* * Run 800 M Run *
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1/22/16

CrossFit A297 – CrossFit Metcon (Time) 1200 m run 3 min rest 1000 m run 2:30 min rest 800 m run 2:00 min rest 600 m run 1:30 min rest 400 m run 1:00 min rest 200 m run ENJOY!! No matter the workout, consistency will bring successful results. LJ
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1/20/16

CrossFit A297 – CrossFit Metcon (AMRAP – Rounds and Reps) Skill Work Pistol Then…… 20 min AMRAP 2 Person team. 1 Person works at a time 100m run 8 medicine ball cleans 20/14 12 Kb Swings 70/53 15 yard Burpee long jump. Partner completes...
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1/19/16

CrossFit A297 – CrossFit Metcon (Time) Skill Practice Handstand Walk (Work on progression given) Handstand Push-ups (Work on progression given) 2-4-6-8-10-12-14-16 HSPU 200m Run between sets Rx Plus Deficit HSPU 45/25 Unbroken 10′ HS Walk instead...
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1/18/16

CrossFit A297 – CrossFit Metcon (Time) Teams of 2 or 3! One person working at a time. At 0:00: 5 Rounds (Alternating with Partner After Each Movement) 35 Box jump 24/20 30 Air Squats 25 Deadlifts 185/115 20 Ring Rows 15 Power Snatches 95/65 *One...
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