Archives for Jan,2017

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1/31/17

CrossFit A297 – CrossFit Metcon (AMRAP – Reps) ECT 10 Min Amrap 2 x Rope Climbs/ 4 x Progressions 10 x HSPU 8x Burpee Box Jump Metcon (AMRAP – Reps) Open Prep 10 Min Amrap 8 x Clean & Jerk 135/95 8 x Bar Facing Burpee 5 Min Rest...
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1/30/17

CrossFit A297 – CrossFit Metcon (Time) ECT 50 x Wallballs 20/14 50 x Double Unders 50 x Side Tucks Continue 40-30-20-10 Metcon (Time) 5 Rounds 3 Min Amrap 3 x Power Cleans 135/95 6 x Push Ups 9 x Air Squats Metcon (AMRAP – Reps) 2 Rounds 7...
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1/27/17

CrossFit A297 – CrossFit Metcon (Time) ECT 4 Rounds 14 x Dumbbell Snatch 70/45 14 x Burpee WallBalls 14 x Dumbbell Box Step Ups 20 * If you have time do the Emom Burpee workout* Metcon (Time) 15 x Power Snatch 165/115 800 m Run 12 x Power Snatch...
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1/26/17

CrossFit A297 – CrossFit Metcon (AMRAP – Reps) ECT 20 Min Amrap 21 x WallBall 20/14 15 Cal Row 70 x Double Unders 200 m Run w/ Plate 25/15 * Jump rope is 2 singles to 1 DU * * You must RUN with the plate * Metcon (AMRAP – Reps) 3 Min...
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1/24/17

CrossFit A297 – CrossFit Metcon (Time) ECT 5 Rounds 200 m Run 20 x Toes to bar 30 x Abmat Sit-ups w/ Medball 20/14 Then 5 Rounds 20 x Side Tucks 20 x V-Ups 30 x sec Plank Metcon (AMRAP – Reps) 20 Min EMOM 15/12 x Cal Row 12 x Burpee Box Jump...
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1/23/17

CrossFit A297 – CrossFit Metcon (AMRAP – Reps) OPEN PREP 10 Min AMRAP 30 x Double Unders 15 x Snatches 75/55 Immediately after Metcon (2 Rounds for time) ECT 5 Rounds (10 MIN CAP) 20 x KB Sumo Deadlift High Pull 70/53 10 x Pull Ups 15 x Jumping...
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1/20/17

CrossFit A297 – CrossFit Metcon (3 Rounds for time) OPEN-PREP 15-12-9-6-4 ( 12 Min Cap ) Kettlebell Swings Burpees *200 m run in between each set* 5 Min rest 12-9-6-3 ( 12 Min Cap ) Kettle bell Swings Pull Ups Burpee Metcon (Time) ECT 5 Rounds 10...
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1/19/17

CrossFit A297 – CrossFit Metcon (AMRAP – Reps) 10 Min Amrap 15 x Snatches 115/85 20 x Deadlift 25 x Box Jump 30/24 20 x Hand Release Push Up 15 x Thrusters Rest 5 Min Repeat *Scaled* Masters – 95/65 Teens 14-15 – 65/45 Teens 16-18...
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1/16/17

CrossFit A297 – CrossFit Metcon (Time) ECT 42-36-28-19-28-36-42 MedBall Cleans 20/14 Dumbbell Step Ups 70/53 Abmat Sit-Ups Back Squat (5-3-1) Warm – Up 5 x 40% 5 x 50% 3 x 60% 75% of 90% x 5 85% of 90% x 3 95%...
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1/13/17

CrossFit A297 – CrossFit Metcon (Time) ECT 3 Rounds 75 x Squats 200 m Run 50 x Double Unders 200 m Run 25 x Decline Pull Ups 200 m Run * 100 Jump Rope * Squat Clean (Find Heavy single) Metcon (Time) 42-30-18 Amat Sit-Ups 21-15-9 Power Clean 155/105
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