Monthly Archives: February 2015

Metcon 2-28-15

Good luck to Heidi and Stephanie (Princess) this weekend on taking the CrossFit Level 1 cert!!!  You both got this!!! Strength Any missed Wendler lift or 10 minute EMOM – Front Squats 3 reps @ 70% of 1 rm Metcon … Continue reading

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Metcon 1-27-15

Warm-up 500m Row Official CrossFit Warm-up Burgener Warm-up Metcon Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bar 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) Workout 15.1a  (All Divisions) 6-minute time cap … Continue reading

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Metcon 2-26-15

Strength BENCH PRESS- using 90% of your 1RM for all calculations 5 @40%, 5@50%, 3@60%, 3@70%, 3@80%, 3 PLUS (AMRAP) @90% Metcon A Different “Nancy” 5 Rounds 15 Overhead Squats 400m Row

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Metcon 2-26-15

Warm Up and Skills 3 rounds for QUALITY 10 Ring Rows (FAST PULL, 5 second CONTROLLED descent) 10 ONE ARM KB Rows/arm (use a weight that is challenging for you!) 4 Turkish Get Ups/Side (use a weight that is challenging … Continue reading

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Metcon 2-25-15

This Thursday starts the CrossFit Open!!!  Have you signed up for this competition yet?  Well what are you waiting for?  Your going to miss out on all the excitement! We will again gather at the Box on Thursday nights at … Continue reading

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Metcon 2-24-15

Strength Strict Press- using 90% of your 1 RM for all calculations 5 @40%, 5@50%, 3@60%, 3 @ 70%, 3 @80%, 3 PLUS (AMRAP) @90% Metcon 3 Rounds 2 minutes:  50 Jump Ropes then Max reps Kettlebell swings Rest 1 … Continue reading

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Metcon 2-24-15

Warm Up and Skills 10 minute time cap Handstand Push Up Practice – accumulate 30 reps or work on shoulder taps 3 x 30 seconds Unbroken KB Swings Strength Strict Press- using 90% of your 1 RM for all calculations … Continue reading

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Metcon 2-23-15

Warm Up and Skills  3 sets of AMRAP Pull Ups with 1 minute rest between attempts (STRICT) 3 Sets of AMRAP Push Ups with 1 minute rest between attempts Strength Back Squats- using 90% of your 1 RM for all … Continue reading

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Metcon 2-21-15

Warm-up Official CrossFit Warm-up – 2 rounds 10 Dislocates, 10 Over and Back, 10 OHS w/PVC, 10 Sit-ups, 10 Back Extensions, 30 sec. Samson Stretch Strength Make up any missed Wendler lifts or 8 minute EMOM 2 reps @ 75% … Continue reading

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Metcon 2-20-15

Warm-up/Skills 4 lengths of each of the following: Bear Crawl, Broad Jump, Duck Walk, Spider Man Crawl – Please google CrossFit Duck Walk and CrossFit Spider Man so you know the proper form. Strength Strict Press…using 90% of your 1 … Continue reading

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