Dec 19, 2015

12/19/15

in Uncategorized

Custom Made CrossFit – CrossFit

Metcon (No Measure)

Skill Work

a) Pull-up practice

-Kipping/Butterfly

-Find Modification for WOD

b) Handstand Walk practice

-Find Modification for WOD

*Handstand Shoulder taps

*Handstand Hold on wall

Metcon (Time)

5 Rounds for Time:

-15 Chest-to-bar Pull-ups

-15 Push-ups

-15m Handstand walk (20 shoulder taps or 30sec handstand hold)

-15 Broad Jumps (6’/4′)

-15 GHD Sit-ups

Dec 18, 2015

In-House Comp WOD #3

in Uncategorized

Custom Made CrossFit – CrossFit

Deadlift (Work up to a Heavy 3 Rep)

Metcon (Time)

“CHIPPER” In-House Comp WOD # 3

-25 Calories on Rower

-25 KB Swings 53/35

-25 Box Jumps 24″/20″

-25 Single Arm DB Snatch (each arm)

40/20

-1:00 Dead Hang (cumulative)

-25 Wall Balls 20/14

-25 Walking lunges w/med ball overhead

Dec 14, 2015

12/14/15

in Uncategorized

Custom Made CrossFit – CrossFit

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

2k Row (Time)

Max Effort 2k Row

Dec 12, 2015

12/12/15

in Uncategorized

Custom Made CrossFit – CrossFit

Metcon (No Measure)

14 Min EMOM

-Even Min: Calories on Rower 12/8

-Odd Min: 10 Hang Power Cleans 95/65

Rest 5 Min

14 Min EMOM

-Even Min: 15 GHD Sit-ups

-Odd Min: 30 Sec Plank Hold