Workouts

"What matters is that you are positive, accountable, motivated, determined, and hardworking."

3/26/2014

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run 2 rounds 5 pull-ups 5 kettlebell swings 5 goblet squats 10 jumping squats 10 push-ups Gymnastics Chest-To-Bar Pull-ups (work on technique/ 2 rds pull-up complex) Metcon Metcon (AMRAP – Reps) 5 min amrap 5 Ring rows & ring dips, Adv ring or bar…

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3/25/2014

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500m row 2 rounds 20 singles 10 wallballs 5 burpee broad jumps Weightlifting Front Squat (2×[email protected]%, 2×[email protected]%, 2×[email protected]%) Metcon Metcon (Time) 3 Rounds 400m Run 50 Double Unders (150 singles) 25 KB Swings (24,16#) 15 Wallballs (20,14#)

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3/24/2014

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 200m run 5 burpees 5 box jumps 10 sit-ups 10 push-ups Weightlifting Power Snatch (4×2 work up to workout weight) 4×2 Power Clean – work up to workout weight 4×2 Deadlift – work up to workout weight Metcon Metcon (AMRAP – Reps) 4…

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03/21/2014

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 200m row 5 T2B 5 Wall-balls 5 Good Mornings w/ bar 5 jumping Squats w/ bar 5 push ups Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135#…

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3/20/2014

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 150m row 25 singles 5 wallballs 5 pull-ups Gymnastics Double-Unders (5-10-15-20-15-10-5) Metcon Metcon (AMRAP – Reps) 14 min on the clock 1k Row 100 Double Unders (250 singles) 50 Air Squats 40 Sit-ups 30 Kettlebell Swings (24,16) Adv(32,24kg) -max effort Slamballs (30,20#)

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3/19/2014

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1000m row 10 goblet squats 10 kettlebell swings 10 push-ups 10 hollow rocks 10 supermans Weightlifting 3 pos Snatch (60%x1x2, 65%x1x2) Ground, hang, hi-hang Metcon Metcon (Time) 50 Power Snatches (95,65#) -EMOM 5 burpees

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3/18/2014

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run Butt kicks down & back High knees down & back Grapevine down & back 15 air squats 10 box jumps 10 burpees 10 kipping swings Skill 4×75 meter run sprints Metcon Metcon (Time) 10-8-6-4-2 Overhead Squats (95,65) Adv(135,95) Toes 2 Bar Burpee box…

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3/17/2014

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run 2 rounds 5 push-ups 10 kettlebell swings 5 wallballs 10 good mornings w/bar Gymnastics Handstand Push-ups (EMOM for 8min ) Odd: 6 HSPU Even: 10 Dumbbell Snatches (alternate arms) Metcon Metcon (AMRAP – Reps) 5 min Amrap 5 Step-ups w/barbell (95,65) Adv(125,85) 10…

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03/14/2014

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 200m Run 5 Jumping Squats w/ Bar 10 Good Mornings w/ Bar 5 Box Jumps 24/20 10 Toes2Rings 5 slam ball toss (20/30) 10 KB Swings (light) 5 Back Rolls 10 Mountain Climbers 5 Romanian DL w/ Bar Metcon CrossFit Games Open 14.3…

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3/13/2014

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run 400m row 20 air squats 10 box jumps 10 burpees Weightlifting Front Squat (5×3 w/ 2 sec pause @75%) Metcon Metcon (Time) 3 Rounds 400m Run 10 Box Jumps 15 Kettlebell Swings (24,16kg) 20 Push-ups

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3/12/2014

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500m row 2 rounds 10 back squats w/bar 10 scalp pull-ups 10 kipping swings 10 double unders 10 push-ups 20 sec handstand hold Metcon Metcon (Time) 40 Back Squats (115,75#) Adv(135,95#) 30 Toes to Bar 20 Kettlebell Snatches (24,16kg) 10 Burpees 5 Wall Walks 10…

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3/11/2014

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 150m row 5 burpees 10 sit-ups 10 push press w/kettlebell Gymnastics Plank Holds (Double tabata (L-hangs&Plank holds)) Metcon Metcon (Time) 2 Rounds: 250m row 15 Clean & Jerks(115,75#)Adv (135, 95#) 15 Burpees to 6″ target -rest 5 minutes between rounds

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