Jan 11, 2016

“Getting it Back”

in Uncategorized

Custom Made CrossFit – CrossFit

(No Measure)

Workout Prep:From the ground

-10 Snatch Balance

*rest-add weight

-8 Overhead Squats

*rest-add weight

-8 Shoulder to Overhead

*rest-add weight

-5 Shoulder to Overhead

Metcon (Time)

For Time:

-30 Overhead Squats

-600m Row

-30 Lateral Bar Hop Burpees

-600m Row

-30 Shoulder to Overhead

-600m Row

Rx:115/75

L2:95/55

Jan 9, 2016

In-House Comp

in Uncategorized

Custom Made CrossFit – CrossFit

Good luck to everyone, remember this is suppose to be fun. No stress, its just another workout.

Thruster (3 Rep Max)

Metcon (1 Rounds for reps)

9 Min AMRAP

-Shoulder to Overhead

-Hang Cleans

*5 Burpee over bar penalty every time you drop the barbell.

Rx: 95/55

***record STOH reps here

Metcon (1 Rounds for reps)

9 Min AMRAP

-Shoulder to Overhead

-Hang Cleans

*5 Burpee over bar penalty every time you drop the barbell.

Rx: 95/55

***record hang clean reps here

Metcon (Time)

“Chipper”

-25 Calorie Row

-25 KB Swings 53/35

-25 Box Jumps 24″/20″

-25 Single Arm DB Snatch (Per Side) 40/20

-1:00 Cumulative Dead Hang

-25 Wall Balls 20/14

-25 Burpees to Target

Jan 8, 2016

1/08/16

in Uncategorized

Custom Made CrossFit – CrossFit

(No Measure)

Review In-house Comp standards and go over any questions that you may have. Please show up Saturday no later then 8am if you are in the competition.

Metcon (Time)

-800m Row

-50 Double Unders (100 Singles)

-10 Bench Press (BW)(3/4BW)

-600m Row

-40 Double Unders (80singles)

-10 Bench Press

-400m Row

-30 Double Unders (60singles)

-10 Bench Press

-200m Row

-20 Double Unders (40singles)

-10 Bench Press

Jan 7, 2016

Comp Practice

in Uncategorized

Custom Made CrossFit – CrossFit

In-House Comp Week

Metcon (Distance)

Max Broad Jump

Farmer’s Carry (150ft x 3 (heavy as possible))

Metcon (Time)

In-House Comp Practice

“Chipper”

-25 Calorie Row

-25 KB Swings 53/35

-25 Box Jumps 24″/20″

-25 Single Arm DB Snatch (Per Side) 40/20

-1:00 Cumulative Dead Hang

-25 Wall Balls 20/14

-25 Burpees to Target