Open Box


CrossFit Sine Pari – CrossFit

View Public Whiteboard

Posted in CrossFit WOD | Leave a comment

Metcon 2/17/2018


CrossFit Sine Pari – CrossFit

View Public Whiteboard

Warm-up

12 minute EMOM

20 Double Unders

3 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

20 Burpee pull ups

20 Overhead squats 75/55

20 Kettlebell swings 53/35

60 Double unders

Posted in CrossFit WOD | Leave a comment

Metcon 2/16/2018


CrossFit Sine Pari – CrossFit

View Public Whiteboard

Warm-up

10 minute EMOM

5 Wallballs

3 Burpees

Weightlifting

Deadlift (1 x 3)

3@70%

3@80%

3@90%

All singles

Metcon L1

Metcon (AMRAP – Rounds and Reps)

LEVEL 1

10 minute AMRAP

10 Power snatches 95/65

10 Toes to bar

Metcon L2

Metcon (Time)

LEVEL 2

5 Rounds for time

12 Alternating Dumbbell Squat Snatches 45/35

9 Burpee box jumps 24/20

6 Ring muscle ups

Posted in CrossFit WOD | Leave a comment

Metcon 2/15/2018


CrossFit Sine Pari – CrossFit Kids

View Public Whiteboard

Warm-up

500m Row

10 Buprees

10 Sit-ups

10 Back Extensions

Weightlifting

Back Squat (2-2-2-2-3)

2@70%

2@75%

2@80%

2@85%

3@90%

Metcon

Metcon (Time)

500m Row

THEN

5 Rounds

12 Shoulder to overhead 45/35

20 Box jumps 20

Posted in CrossFit WOD | Leave a comment

Metcon 2/15/2018


CrossFit Sine Pari – CrossFit

View Public Whiteboard

Warm-up

600m Row

Knees up

Butt Kicks

Karokee

10 Air Squats

10 Sit-ups

10 Back Extensions

Weightlifting

Back Squat (2-2-2-2-3)

2@70%

2@75%

2@80%

2@85%

3@90%

Metcon L1

Metcon (Time)

LEVEL 1

1000m Row

THEN

5 Rounds

12 Shoulder to overhead 135/85

20 Box jumps 24/20

Metcon L2

Metcon (Time)

LEVEL 2

30-20-10

Row for calories

Chest to bar pull ups

5:00 rest

30-20-10

Dumbbell shoulder to overhead 45s/35s

Alternating Lunges 45s/35s

Posted in CrossFit WOD | Leave a comment

Metcon 2/14/2018


CrossFit Sine Pari – CrossFit

Happy Valentine’s Day!! Have a wonderful day with your special someone!!

View Public Whiteboard

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Clean and Jerk (10 x 1)

Progressive

Stay between 65-95%

Metcon

Metcon (Time)

UNIVERSAL

21-15-9

Handstand push ups

Front squats 185/125

Bar facing burpees

Posted in CrossFit WOD | Leave a comment

Metcon 2/13/2018


CrossFit Sine Pari – CrossFit Kids

View Public Whiteboard

Warm-up

7 Laps

10 Air Squats

10 Push ups

10 Sit ups

10 Back Extensions

Weightlifting

Front Squat (5 x 2)

*Progressive

Metcon

Metcon (Time)

3 Rounds

Row 500m

20 Thrusters 45/35lbs

Rest 3:00

Posted in CrossFit WOD | Leave a comment

Metcon 2/13/2018

CrossFit Sine Pari – CrossFit

April 7th 3:00pm is the Philadelphia Flyers vs New York Rangers. Could be a pivitol game for the playoffs. This is a CrossFit Family Day outing where you can experience the game for $55 a ticket. Normally these seats cost $110. Here is a link to purchase these tickets (copy and paste link in your browser) https://groupmatics.events/event/flyerscrossfitday
HURRY this deal ends February 23!!!
Some of us have committed to attend we hope you can join us! We will be tailgating before the game. The Flyers orgaization has contacted local CrossFit Boxes and is offering this great deal. Order today for best seat selections.

View Public Whiteboard

Warm-up

50 Double Unders

Knees up

Butt Kicks

Karokee

40 Double Unders

Lunge w/twist

10 Wallballs

30 Double Unders

10 Jumping Squats

10 Strict Pull-ups

Weightlifting

Front Squat (5 x 3)

3@70%

3@75%

3@80%

3@85%

3@90%

Metcon L1

Metcon (Time)

LEVEL 1

15-12-9

Row calories

Pull ups

Rest 3:00

12-9-6

Wallballs 20/14

Pull ups

Rest 3:00

9-6-3

Box jumps 30/24

Pull ups

Metcon L2

Metcon (Time)

LEVEL 2

5-4-3-2-1

Rope climbs

50 Double unders

4×12.5′ Handstand walk

Posted in CrossFit WOD | Leave a comment

Metcon 2/12/2018


CrossFit Sine Pari – CrossFit

Good Morning!! The 2018 CrossFit Open is 11 days away! Are you signed up? Do you want to see where you fall in the world of CrossFitters? Sign up soon!

View Public Whiteboard

Warm-up

50 Double Unders

Arm/Wrist/Ankle Circles

10 Self hugs w/thumbs to shoulders

40 Double Unders

10 Over & Back

10 OHS

30 Double Unders

10 Shrugs w/elbows

10 Muscle Snatch

20 Double Unders

10 Air Squats

Weightlifting

Squat Snatch (10 x 1)

*Progressive

work between approx. 65-95%

Metcon L1

Metcon (AMRAP – Rounds and Reps)

LEVEL 1

10 Rounds

AMRAP 1 minute

5 Wallball 20/14

5 Burpees

Rest 1:00

– Pick up where you left off on the last round

Score total rounds

Metcon L2

Metcon (Time)

LEVEL 2

3 Rounds

Row 1000m

30 Thrusters 75/55lbs

Rest 3:00

Posted in CrossFit WOD | Leave a comment

Open Box


CrossFit Sine Pari – CrossFit

Posted in CrossFit WOD | Leave a comment