Monthly Archives: August 2013

WOD 9-2-13 – 10:00am

  Please make note that on September 2, CrossFit Sine Pari will be participating in the “HOTSHOTS 19” Hero WOD. SUPPORT THE FAMILIES OF THE FALLEN HOTSHOTS Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives … Continue reading

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WOD 8-31-13

WOD 400m run 40 Push ups 30 Box Jumps (24/20) 20 Goblet Squats 15 Walking Lunges with KB in front rack (2 KBs per person) 20 KB Swings 400m Farmer Carry

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WOD 8-30-13

Strength Wendler- Dead Lifts- if you know your 1 RM Dead Lift, Calculate 90% of your 1 RM and then use the 90% number to calculate the following warm up and working sets: warm-up sets: 5 @ 40%, 5 @ … Continue reading

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WOD 8-29-13

STRENGTH Wendler – BENCH PRESS- if you know your 1 RM BENCH PRESS, Calculate 90% of your 1 RM and then use the 90% number to calculate the following warm up and working sets: warm-up sets: 5 @ 40%, 5 … Continue reading

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WOD 8-27-13

Strength 20 minute time cap to establish a 1 RM Full Clean WOD AMRAP 12 minutes 3 Cleans (185/125) 6 Pull Ups 9 Broad Jumps (4 foot jump- one mat width- minimum) After Party 3x 20 GHD Sit-ups  

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WOD 8-27-13

Strength BACK SQUATS WOD MAX REPS of Squats as listed… 30 minute TIME CAP.  You can rest as needed after your run and before you squat and to change your weights as long as you finish the whole WOD in … Continue reading

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WOD 8-27-13

STRENGTH Wendler- BACK SQUATS- if you know your 1 RM BACK SQUAT, Calculate 90% of your 1 RM and then use the 90% number to calculate the following warm up and working sets: warm-up sets: 5 @ 40%, 5 @ … Continue reading

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WOD 8-26-13

Strength STRICT PRESS – if you know your 1 RM STRICT PRESS, Calculate 90% of your 1 RM and then use the 90% number to calculate the following warm up and working sets: warm-up sets: 5 @ 40%, 5 @ … Continue reading

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WOD 8-24-13

WOD CrossFit Games Regionals- TEAM EVENT # 6 – 2 team partners should be MIXED- male/female.  You will need 2 bars for this wod. FOR TIME: 100 Double Unders (50 each) 50 Hand Stand Push Ups (one person does HSPU … Continue reading

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WOD 8-23-13

Strength Wendler- Bench Press- if you know your 1 RM Bench Press, Calculate 90% of your 1 RM and then use the 90% number to calculate the following warm up and working sets: warm-up sets: 5 @ 40%, 5 @ … Continue reading

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