Monthly Archives: March 2015

04-01-15

CrossFit Sine Pari – CrossFit 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 Overhead Squat (10 MIN EMOM 3 REPS @ 65%) Metcon … Continue reading

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03-31-15

CrossFit Sine Pari – CrossFit Skills 10 x 3 Strict Ring Dips – 10 x 3 Hip Thrusts 4 x 4 Body Weight Row on Rings 4 x 4 Elevated Body Weight Row on Rings 4 x 4 Assisted Pull-ups … Continue reading

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03-30-15

CrossFit Sine Pari – CrossFit Skills 10 x 3 Strict Pull-ups – 10 x 3 Hip Thrusts 4 x 4 Body Weight Row on Rings 4 x 4 Elevated Body Weight Row on Rings 4 x 4 Assisted Pull-ups on … Continue reading

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03-28-15

CrossFit Sine Pari – CrossFit Metcon Metcon (Time) Partner Workout 5 Rounds 200m Run 7 Thrusters 95/65 7 Bar Facing Burpees

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Metcon 3-26-15

Strength Deadlift Metcon 5 Rounds 15 Wall Balls 10 Burpees    

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Metcon 3-26-15

Warm-up 8 x 3 Strict Pull-ups – 8 x 3 Hip Thrusts 4 x 4 Body weight row on rings 4 x 4 Elevated body weight row on rings 4 x 4 Assisted Pull-up on rings Strength Deadlift – using 90% … Continue reading

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Metcon 3-25-15

Warm-up/Skills 15 minutes of stretching, rolling, downward dogs. Strength 10 EMOM 3reps @ 70% of Front Squat Metcon 20 minutes Row 1 minute max distance rest 1 minute On the rower, press “Menu,” then “Select Workout,” then “Interval:Time” then set … Continue reading

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Metcon 3-24-15

Strength Back Squat Metcon 3 Rounds 100 Jump Ropes 21 Wall Balls 12 Kettlebell Swings

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Metcon 3-23-15

Warm-up  8 x 3 Strict Ring Dips – 8 x 3 Hip Thrusts 4 x 4 Body weight row on rings 4 x 4 Elevated body weight row on rings 4 x 4 Assisted Pull-up on rings Strength Back Squat … Continue reading

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Metcon 3-23-15

Warm-up – Week 2 8 x 3 Strict Pull-ups – 8 x 3 Hip Thrusts 4 x 4 Body weight row on rings 4 x 4 Elevated body weight row on rings 4 x 4 Assisted Pull-up on rings Strength … Continue reading

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