Archives for Sep,2018

You are browsing the site archives by date.

9/27/18

CrossFit A297 – CrossFit Metcon (8 Rounds for time) ECT 8 Rounds 500 m Run 1 MIn rest Clean and Jerk (9 sets 2 reps) use 70% of 1 rep max Metcon (Time) 21-18-15-12-9-6-3 KB Swings 53/35 Overhead Squat 115/75
Read More

9/26/18

CrossFit A297 – CrossFit Metcon (Time) ECT 4 Rounds 600 m Run 12 x Burpees 10 x Push Ups 20 x Lunges 20 x KB Swings 70/53 Pull-ups Metcon (AMRAP – Rounds and Reps) 3 Min Amrap (5 rounds) 200 m Run 10 x Pull Ups Max. Handstand Walk or Shoulder...
Read More

9/25/14

CrossFit A297 – CrossFit Metcon (AMRAP – Rounds and Reps) 25 MIn Amrap (Team of 2) 20 x Hang Cleans 155/75 20 x MedBall Clean 20 x Burpee Box Jump 24/20 20 x Shoulder to Overhead 200 m Run w/ Medball 20/14 Metcon (Weight) 12 MIn Emom 1 Snatch...
Read More

9/24/18

CrossFit A297 – CrossFit Metcon (Time) ECT 60 x Wallballs 20/14 50 x Double Unders 30 x Burpees 20 x Kb Swings 70/53 10 x Goblet Squats *200 m Run after each round* Back Squat (5 sets of 4 reps @65%) Metcon (Time) 2 Rounds (12 MIn Cap) 400 m...
Read More

9/21/18

CrossFit A297 – CrossFit Metcon (Time) ECT 6 Rounds 30 x Air Aquats 19 x MedBall Cleans 20/14 7 x Pull Ups 400m Run Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run
Read More

9/20/18

CrossFit A297 – CrossFit Metcon (Time) ECT 1000m Row then: 6 Rounds 21 x KB Swings 15 x Burpee over Bar 9 x Push Jerks Metcon (Weight) Back Rack Lunges 3 x 8/8 Strict Dips 3 x 8 Metcon (Time) 7 Rounds 1 x Bear Complex 7 x Bar Facing Burpees * Bear...
Read More

9/19/18

CrossFit A297 – CrossFit Metcon (Time) ECT Team of 2 400m Run 50 x Wallball 20/14 – Goblet Hold 50 x Push Ups – Plank Hold 50 x Burpees Syncro Metcon (Weight) 9 Min EMOM 1 x Push Jerk 2 x Split Jerk Metcon (AMRAP – Rounds and Reps)...
Read More

9/17/18

CrossFit A297 – CrossFit Metcon (AMRAP – Rounds and Reps) ECT 25 MIn Amrap 30 x Knee Raises 400 m Run 20 x KB Swings 53/35 10 x Box Jump 24/20 Metcon (5 Rounds for weight) Cluster Ladder 10 x 50% 8 x 60% 6 x 70% 4 x 80% 2 x...
Read More

9/7/18

CrossFit A297 – CrossFit Metcon (Time) ECT 400 m Run 50 x Overhead Lunges 40 x Box Step Ups 30 x Pistols 20 x DB Rows 400 m Run Squat Clean (Heavy Single ( 20 MI Cap)) Metcon (Time) 4 Rounds (15 MIn Cap) 9 x Cluster 115/75 12 x C2B 400 m Run
Read More

9/6/18

CrossFit A297 – CrossFit Metcon (Time) ECT 5 Rounds (30 min Cap) 20 x Pull Ups 30 x Push Ups 40 x Sit Ups 50 x Air Squats Split Jerk (5 sets of 2 reps) Metcon (AMRAP – Reps) 21 MIn EMOM Min 1 – 2 x Rope Climbs Min 2 – 8 x Pistols...
Read More

Ready to get started TODAY!