Archives for Nov,2016

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11/29/16

CrossFit A297 – CrossFit Metcon (Time) 5 Rounds 20 x Overhead Walking Lunges 95/65 25 x Abmat Sit-Ups 200 m Run with Plate 45/25 *If the plate is dropped at any point of the 200 m run, you must do 12 Burpee at that spot, then continue with the run*...
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11/28/16

CrossFit A297 – CrossFit Back Squat (5-rep max) Take as many sets as neede to establish a 5 rep max Metcon (Time) 5 rounds 200 m Run 10 x Box Jump 24/20 20 x Kettlebell one arm high pulls 53/35 *10 reps each arm*
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11/25/16

CrossFit A297 – CrossFit Front Squat (4 x 10 @ 50% 0f 1 RM) Perform a set every 2 min. Weight starts from the floor Metcon (Time) 3 Rounds 30 x Power Snatches 75/55 100 x Double Unders * Sub 300 singles*
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11/25/16

CrossFit A297 – CrossFit Metcon (No Measure) RomWod 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,...
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11/23/16

CrossFit A297 – CrossFit Metcon (AMRAP – Rounds and Reps) 12 Min Amrap 8 x Power Cleans 185/135 8 x Toes to Bar 8 x Bar facing Burpee Warm-up (No Measure) Team of 2 3 Rounds each Partner 1 – runs 200 m w/ Med-ball Partner 2 – 20...
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11/22/16

CrossFit A297 – CrossFit Snatch (10 x 1 @65% of 1 RM) Perform a rep every 30 secs for 10 sets Snatch Pull (3 x 3 @ 100% of 1 RM) Metcon (Time) 80 x WallBall 20/14 600 M Run 40 x WallBall 200 m Run
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11/18/16

CrossFit A297 – CrossFit Metcon (No Measure) 1 Minute per Station 15 sec. rest between station 5 Rounds Kb Hold Abmat Sit-up w Medball Burpee Suicide Sprint Db Step Ups WallBall Tosses
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11/17/16

CrossFit A297 – CrossFit Metcon (No Measure) Bring Sally Up Back Squat 45/35 Push-Up Metcon (No Measure) 5 Rounds 10 Hollow Rock 10 V-Ups 40 Side Tucks ( 20 each side) 10 sec. Hollow Hold 1 min rest Metcon (No Measure) Rom Wod
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