Archives for Apr,2017

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4/26/17

CrossFit A297 – CrossFit Metcon (AMRAP – Reps) Circuit Training 7 Stations, 1 Min per station for 4 Rounds Rowing Abmat Sit- Ups Back Squat Kettlebell Swings WallBall Tosses Rope Climb/ Rope Progressions Dumbbell Step UpsWe will have on Friday...
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4/25/17

CrossFit A297 – CrossFit Metcon (Time) ECT 50 Double Under 200 m Run 30 x Box Jump 24/20 200 m Run 20 x Burpee 200 m Run 50 Double Under Metcon (Time) 800 m Run 30 x Snatch 75/55 30 x Pull Ups 400 m Run 20 x Snatch 75/55 20 x Pull Up 200 […]
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4/24/17

CrossFit A297 – CrossFit Metcon (AMRAP – Reps) ECT 27 Min Amrap Team of 2 400 M Run w/ plate 45/25 60 x Knees to Elbows 60 x WallBalls 20/14 60 x KB/DB Snatch 70/53 60 x Hand release Push Ups *Run together, switch plate as needed * Metcon...
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4/21/17

CrossFit A297 – CrossFit Metcon (Time) 6 Rounds ( Team of 2 ) 21 Cal Row 21 x Thrusters 95/65 then: 110 x Back Squat 95/65 * The Bar can NOT touch the ground. If it does you and your partner must do 15 Burpees each * Metcon (Time) ECT 4 Rounds 12...
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4/20/17

CrossFit A297 – CrossFit Metcon (Time) ECT 150 Double Unders 30 x Dumbbell Snatch 100/70 150 Double Unders then 50 Lunges w/ Dumbbell ( Front rack ) *Dumbbell must be heavy* * 1:2 Ration on Dubs * Metcon (AMRAP – Rounds and Reps) Team of 2...
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4/19/17

CrossFit A297 – CrossFit Metcon (Time) ECT Team of 2 ( 10 rounds each ) 8 x WallBalls 20/14 4 x Toes to Bar 6 x MedBall Cleans 20/14 * In pairs, each of you will complete the following 10 rounds. while on partner is completing their round, the other...
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4/18/17

CrossFit A297 – CrossFit Metcon (Time) ECT 800 m Run 30 x Burpee Box Jump 24/20 800 m Run 5 Min Rest 12 Min Amrap 12 x Hand Release Push Ups 12 x Pull Ups 12 x Air Squats * If you can’t do Pull Ups, we will work on Kipping Techniques as sub...
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4/13/17

CrossFit A297 – CrossFit Metcon (Time) ECT 25 x Kettlebell Swings 53/35 50 x Sit Ups 100 x Double Unders 20 x Kettlebell Swings 40 x Sit Ups 80 x Double Unders 15 x Kettlebell Swings 30 x Sit Ups 60 x Double Unders 10 x Kettlebell Swings 20 x Sit...
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4/12/17

CrossFit A297 – CrossFit Metcon (Time) 5 Rounds 400 m Run 30 x Wallball 20/14 30 x Box Jump 24/20Today we are going to do a Benchmark workout. In 6 weeks we will retest this workout. Everyone MUST log there results!!
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4/10/17

CrossFit A297 – CrossFit Metcon (Time) ECT Team of 2 KB Deadlift Hold 70/53 150 x WallBall 20/14 Plate over Overhead Hold 25/15 150 x KettleBell Swings 70/53 WallBall Hold 20/14 150 x Burpee Metcon (AMRAP – Reps) 20 Min am Amrap 1-2-3-4-5-……....
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