Metcon 12/12/2017

CrossFit Sine Pari – CrossFit

Warm-up

50 Double Unders

THEN

10 minute EMOM

Odd – 2 Rope Climbes

Even – 3 High Box Jumps 30/24

Weightlifting

Split Jerk (7 x 1)

Progressive

Metcon L1

Metcon (AMRAP – Rounds and Reps)

LEVEL 1

12 minute AMRAP

15 Ball Slams 20/15

12 Burpee Box Jumps 24/20

9 Chest to Bar Pull-ups

Metcon L2

Metcon (Time)

LEVEL 2

12-9-6-3

Deadlift 275/185

Muscle Ups

*12 minute time cap

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Metcon 12/08/2017


CrossFit Sine Pari – CrossFit Kids

Warm-up

10 minute EMOM

Odd – Ball Slams

Even – Box Jumps

Weightlifting

Split Jerk (7 x 1)

Progressive

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

15 Ball Slams 15/10

12 Burpee Box Jumps 20

9 Ring Rows

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Metcon 12/11/2017

CrossFit Sine Pari – CrossFit

Thank you to all those who braved the elemnts Saturday night and came to the Christmas Party. Thank you to all the DD’s and getting your precious cargo home safely. A huge special THANK YOU to Sylvie who stayed with me and cleaned the entire basement before she left! She made sure every dish was washed and the bar was cleaned of all food and wiped down!!! I can’t thank you enough you were like my special angle!!! Everyone had a great time, felt sorry for me and left by 1am. Until next time.

Warm-up

Tabata

20: on

10: off

16 Rounds – 1 minute Dubs – 1 minute Wallballs

Double Unders

Wallballs

Weightlifting

Shoulder Press (3 x 5 )

5@65%

5@75%

5@85%

Metcon L1

Metcon (Time)

LEVEL 1

For Time

10-8-6-4-2

Power clean + split jerk 155/100

30-24-18-12-6

Ab mat sit-up

Metcon L2

3 Different AMRAP’s please post all 3 scores.

Metcon (AMRAP – Rounds and Reps)

LEVEL 2

5 minute AMRAP

5 Squat Snatch 135/95

10 Bar facing burpees w/hop over bar

REST 3:00

Metcon L2

Metcon (AMRAP – Rounds and Reps)

LEVEL 2

5 minute AMRAP

10 Hang Power Clean 135/95

20 Pull-ups

REST 3:00

Metcon L2

Metcon (AMRAP – Rounds and Reps)

LEVEL 2

5 minute AMRAP

15 Box Jump Overs 24/20

30 Wallball 20/14

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NO OPEN BOX TODAY


CrossFit Sine Pari – CrossFit

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Metcon 12/09/2017


CrossFit Sine Pari – CrossFit

PARTY TONIGHT – please bring an appetizer to share. Thank you!!

Warm-up

50 Double Unders

10 Jumping squats

40 Double Unders

10 Air Squats

30 Double Unders

10 Lunges

20 Double Unders

10 Strict Pull-ups

10 Double Unders

Metcon

CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:

100/65 Thruster, 3 reps

3 Chest to bar Pull-ups

100/65 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100/65 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100/65 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100/65 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100/65 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100/65 pound Thruster, 21 reps

21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Warm-up

10 minute REST

Metcon

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

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Metcon 12/08/2017

CrossFit Sine Pari – CrossFit

CrossFit Sine Pari Christmas Party tomorrow at 7pm. At my home 254 N Main Street, Doylestown. Hope to see you all there! If coming please bring a small appetizer to share.

Warm-up

5 laps around rig

High knees length of rig and back

Butt kicks length of rig and back

Karokee length of rig and back

Walking lunges w/twist length of rig and back

Weightlifting

Back Squat (5 x 5)

All sets 75%

Metcon L1

Metcon (Time)

LEVEL 1

15/12/9

Front Squats 135/95

21-15-9

Toe 2 Bar

Metcon L2

Metcon (Time)

LEVEL 2

10 Rounds

10 Pull-ups

10 Ring Dips

Metcon L2

Metcon (Time)

LEVEL 2

8 x 250m row

REST 1 minute between efforts

*score total time

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Metcon 12/07/2017


CrossFit Sine Pari – CrossFit Kids

Warm-up

10 minute EMOM

5 Push-ups

5 Air Squats

Weightlifting

Hang Clean (10 x 3)

10 minute EMOM @ 70% of 1rm

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

5 Ring Rows

7 Shoulder to overhead 45/35

5 Bar facing burpees

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Metcon 12/07/2017


CrossFit Sine Pari – CrossFit

Skills

3 Rounds

20 GHD sit-ups

40 Double unders

60′ Handstand Walk – sub 3 wall climbs

Unbroken sets

Rest 2:00 after each set

Metcon L1

Metcon (Time)

LEVEL 1

12 minute AMRAP

1 Rope Climb

7 Shoulder to overhead 115/75

5 Bar-facing burpees (no hop over bar)

Metcon L2

Metcon (Time)

LEVEL 2

6 Rounds

5 Hang power clean 205/135

7 Front squat

3 Push jerk

Rest :45

* Unbroken sets (10 burpee penalty assessed at the end of the workout for each drop) burpees start immedialtly after final set and is part of your overall time

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Metcon 12/06/2017


CrossFit Sine Pari – CrossFit

Warm-up

Tabata

:20 on

:10 off

8 rounds – Double Unders

Weightlifting

Deadlift (1 x 5)

Build to 5 rep max for the day

-Then complete two back off sets one at 95% and one at 90% of the 5 rm

15 Min cap

Weightlifting

Bench Press (1 x 5)

Build to 5 rep max for the day

-Then complete two back off sets one at 95% and one at 90% of the 5 rm

15 Min cap

Metcon L1

Metcon (AMRAP – Rounds and Reps)

LEVEL 1

5 minute AMRAP

5 Hang Power Cleans 135/95

7 Pull-ups

REST 3 minutes

5 minute AMRAP

4 Deadlifts 225/135

6 Box Jumps

Metcon L2

Metcon (No Measure)

LEVEL 2

21 Total minutes

7 Rounds

#1 Row 20/15 Calories

#2 15 Kettlebell swings 70/53

#3 7/5 Muscle-ups

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Metcon 12/05/2017


CrossFit Sine Pari – CrossFit

Warm-up

10 minute EMOM

5 Wallballs

5 Burpees

THEN

10 Over & Back

10 OHS

10 Shrugs

10 Shrugs w/Elbows

10 Muscle Snatch

10 Trunk Twists

Weightlifting

Snatch Balance (10 x 1)

Progressive

Weightlifting

Overhead Squat (10 x 1)

Progressive

Metcon L1

Metcon (Time)

LEVEL 1

For Time

500m Row

30 Burpees

10 Shoulder to Overhead 135/85

*Rx Plus 165/110

*This is an all out sprint

Metcon L2

Metcon (Time)

LEVEL 2

3 Rounds:

30 Double Unders

10 Overhead Squats 135/95

Rest 2:00

3 Rounds:

10 Strict Handstand Push Ups

2 Legless Rope Climbs (1 legless + 1 foothold for women)

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